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Et sekund foran bliv mere effektiv med mindfulness dem 17. marts 2014

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Et sekund foran bliv mere effektiv med mindfulness dem 17. marts 2014

  1. 1. 1 SEKUND FORAN AGENDA Hvorfor mindfulness i en travl hverdag? Neurologien bag mindfulness træning BLIV MERE EFFEKTIV MED MINDFULNESS © The Potential Project. All rights reserved. RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJECT RASMUS.HOUGAARD@POTENTIALPROJECT.COM Neurologien bag mindfulness træning Mindfulness træning Hvad siger videnskaben? At arbejde med mindfulness Google, Carlsberg og If – et par virkelige historier
  2. 2. © The Potential Project. All rights reserved.
  3. 3. P ALTID PÅA I PRESSET © The Potential Project. All rights reserved. A D I INFORMATIONS OVERSVØMMET DISTRAHERET
  4. 4. HVILKET STATE OF MIND HAR DU © The Potential Project. All rights reserved. HAR DU BRUG FOR FOR AT OPNÅ RESULTATER
  5. 5. TANKER VALG © The Potential Project. All rights reserved. RESULTATER HANDLINGER
  6. 6. HVOR GODT LEDER DU DINE TANKER TIL AT OPNÅ © The Potential Project. All rights reserved. RESULTATER?
  7. 7. MINDFULNESS FÅR DIG ET SEKUND FORAN © The Potential Project. All rights reserved. RESULTATER FORAN TIL AT OPNÅ
  8. 8. © The Potential Project. All rights reserved. Hunter, J.P. and J.S. Scherer, “Knowledge Worker Productivity and The Practice of Self-Management” in The Drucker Difference: What the World’s Greatest Management Thinker Means to Today’s Business Leaders, Craig L. Pearce, Joseph A. Maciariello and Hideki Yamawaki, Editors 2009.
  9. 9. I am a great multitasker 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 © The Potential Project. All rights reserved. 1 I am 2 3
  10. 10. KONSEKVENSER AF MULTITASKING REDUCES EFFICIENCY (SWITCH TIME) DECREASES QUALITY KILLS OVERVIEW (POOR PRIORITIZATION) REDUCES WELL-BEING © The Potential Project. All rights reserved. DECREASES QUALITY (MORE MISTAKES) HAMPERS CREATIVITY (”CUP FULL”) REDUCES WELL-BEING (INCREASES STRESS) DRAINS ENERGY (SWITCH ENERGY) REWIRES THE BRAIN (BECOMES DEFAULT WORKING MODE) McKinsey Quarterly January 2011 - Nature 2004, Christian Gaser et.al.. Stanford University; “Cognitive control in media multitaskers”, Eyal Ophir Et. Al. –Published in NeuroImage August 2009
  11. 11. ATTENTION © The Potential Project. All rights reserved. ATTENTION DEFICIT TRAIT Harvard Business Review: “Overloaded Circuits: Why Smart People Underperform”, Edward M. Hallowell
  12. 12. UNDERSTANDING AND MANAGING ATTENTION © The Potential Project. All rights reserved. ATTENTION IS NOW THE SINGLE MOST IMPORTANT DETERMINANT OF BUSINESS SUCCESS Accenture Institute of Strategic Change, Thomas Davenport: ”The Attention Economy” - Harvard Business School Press, 2001
  13. 13. © The Potential Project. All rights reserved. Killingsworth MA, Gilbert DT. A Wandering Mind Is an Unhappy Mind. Science 12 November 2010: Vol. 330. no. 6006, p. 932 DOI: 10.1126/science.1192439 OF THE TIME OUR ATTENTION IS WANDERINGOF THE TIME OUR ATTENTION IS WANDERING
  14. 14. 1 SEKUND FORAN AGENDA Hvorfor mindfulness i en travl hverdag? Neurologien bag mindfulness træning MED CORPORATE-BASED MINDFULNESS TRÆNING © The Potential Project. All rights reserved. RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJECT RASMUS.HOUGAARD@POTENTIALPROJECT.COM Neurologien bag mindfulness træning Mindfulness træning Hvad siger videnskaben? At arbejde med mindfulness Google, Carlsberg og If – et par virkelige historier
  15. 15. Your Amazing Brain © The Potential Project. All rights reserved. References: 1: Linden D, J, (2007) “The Accidental Mind: How Brain Evolution Has Given Us Love, Memory, Dreams and God” Harvard University Press: 2: Hanson R, Mendius R (2009) “Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom”, New Harbinger Publications Inc 3: http://nba.uth.tmc.edu/neuroscience/s2/chapter01.html
  16. 16. Neural networks © The Potential Project. All rights reserved. References: http://nba.uth.tmc.edu/neuroscience/s1/introduction.html http://science.education.nih.gov/supplements/nih4/self/guide/info-brain.htm
  17. 17. © The Potential Project. All rights reserved. References: 1: Siegel, Daniel J, (2010) “The Mindful Therapist, A clinicians Guide to Mindsight & Neural Integration”, Norton, pp46 2: Zeidan, F., et al. “Mindfulness meditation improves cognition: Evidence of brief mental training”. Consciousness and Cognition (2010), doi:10.1016/j.concog.2010.03.014
  18. 18. MINDFULNESS TRÆNING ER… …at…at lærelære atat mestremestre dine tankerdine tanker © The Potential Project. All rights reserved. …at…at lærelære atat mestremestre dine tankerdine tanker
  19. 19. © The Potential Project. All rights reserved.
  20. 20. 1 SEKUND FORAN AGENDA Hvorfor mindfulness i en travl hverdag? Neurologien bag mindfulness træning MED CORPORATE-BASED MINDFULNESS TRÆNING © The Potential Project. All rights reserved. RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJECT RASMUS.HOUGAARD@POTENTIALPROJECT.COM Neurologien bag mindfulness træning Mindfulness træning Hvad siger videnskaben? At arbejde med mindfulness Google, Carlsberg og If – et par virkelige historier
  21. 21. A B C D © The Potential Project. All rights reserved. CountingBreathingAnatomy Distractions A B C D
  22. 22. Anatomy Grounded balance Ret ryg Afslappede skuldre og arme Hvilende hænder © The Potential Project. All rights reserved. Hvilende hænder Øjnene Anatomy Breathing Counting Distractions
  23. 23. Breathing © The Potential Project. All rights reserved. Anatomy Breathing Counting Distractions
  24. 24. Counting 1 2 3 4 5 6 1 2 3 4 5 6 © The Potential Project. All rights reserved. Anatomy Breathing Counting Distractions 6 7 8 9 10 6 7 8 9 10
  25. 25. Distractions © The Potential Project. All rights reserved. Anatomy Breathing Counting Distractions RELAX RELEASE RETURN
  26. 26. Basic mindfulness training A B C D © The Potential Project. All rights reserved. CountingBreathingAnatomy Distractions A B C D
  27. 27. 1 SEKUND FORAN AGENDA Hvorfor mindfulness i en travl hverdag? Neurologien bag mindfulness træning MED CORPORATE-BASED MINDFULNESS TRÆNING © The Potential Project. All rights reserved. RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJECT RASMUS.HOUGAARD@POTENTIALPROJECT.COM Neurologien bag mindfulness træning Mindfulness træning Hvad siger videnskaben? At arbejde med mindfulness Google, Carlsberg og If – et par virkelige historier
  28. 28. VESTLIG VIDENSKAB TUSINDER AF © The Potential Project. All rights reserved. TUSINDER AF FORSKNINGS PROJEKTER
  29. 29. MINDFULNESS FORBEDRE HUKOMMELSEN Memorytestscore 14 12 10 4 dage 20 min/dag © The Potential Project. All rights reserved. Consciousness and Cognition. 2010 Jun;19(2):597-605. “Mindfulness… improves cognition: evidence of brief mental training”. Zeidan, et al.Memorytestscore før efter 10 8 6 4 2 0
  30. 30. MINDFULNESS SÆNKER HJERTERYTMEN 90 3 Dage 20 min/dag © The Potential Project. All rights reserved. J Altern Complement Med. 2010 Aug;16(8):867-73:“Effects of brief and sham mindfulness on mood and cardiovascular variables”. Zeidan, et al. HeartRate før efter 80 70 50 40 20 10 0 60 30
  31. 31. 16,00 Cohen's Perceived Stress Scale MINDFULNESS TRÆNING REDUCERER STRESS © The Potential Project. All rights reserved. 8.00 før efter 12.00 Study on the CBMT program: Neurobiological Research Unit – Rigshospitalet, Ph.D Christian Gaden Jensen (not yet published) See more: http://www.youtube.com/user/potentialproject#p/a/u/1/51vrw3CZmZk
  32. 32. MINDFULNESS REDUCERER BLODTRYK Blood Pressure 101 99 End of mindfulness program © The Potential Project. All rights reserved. Altern Ther Health Med. 2007 Sep-Oct;13(5):36-8: “Mindfulness is associated with improved glycemic control in type 2 diabetes mellitus: ”Rosenweig, et al. 97 95 93 2 4 6 8 10 12 Uger med mindfulness træning program 4 weeks later
  33. 33. MINDFULNESS ØGER LIVSGLÆDEN Depression(POMSscore) 18 16 14 3 Dage 20 min/dag © The Potential Project. All rights reserved. J Altern Complement Med. 2010 Aug;16(8):867-73:“Effects of brief and sham mindfulness on mood and cardiovascular variables”. Zeidan, et al. Depression(POMSscore) Session 1 Session 3 14 10 8 4 2 0 12 6
  34. 34. Subjektiv søvnkvalitet Søvn effektivitet MINDFULNESS TRÆNING ØGER SØVNKVALITET SIGNIFIKANTE FORBEDRINGER I © The Potential Project. All rights reserved. Latenstid før søvn Brug af sovemidler Dagtime dysfunktion Søvnforstyrrelser International Journal on Behavioral Medicine 2005: Dr. Linda Carlson “Impact of Mindfulness Based Stress Reduction on Sleep, Mood, Stress and Fatigue Symptoms”
  35. 35. MINDFULNESS HOLDER HJERNEN SKARP OG HURTIG Mindfulness group 25 30 35 40 45 50 1.00 age Adjusted total grey matter volume Control group -100 -50 0 50 25 30 35 40 45 50 © The Potential Project. All rights reserved. Neurobiology of Aging 28, 2007: Age effects on gray matter volume and attentional performance, Giuseppe Pagnoni & Milos Cekic. Sustained attention score 0.85 0.90 0.95 1.00 Reaction time (milliseconds) 350 400 450 550 500
  36. 36. MINDFULNESS REDUCERER CELLERS ALDRING Telomeraseunitsper10.000cells 13.00 12.00 11.00 10.00 © The Potential Project. All rights reserved. Psychoneuroendocrinology PNEC-1870, 2010: Intensive meditation training, immune cell telomerase activity, and psychological mediators, Tonya L. Jacobs et. Al. Telomeraseunitsper10.000cells Control group Mindfulness group 10.00 9.00 8.00 7.00 6.00
  37. 37. MINDFULNESS TRÆNING ØGER IMMUNSYSTEMET © The Potential Project. All rights reserved. Psychosomatic Medicine 2003: ”Alterations in Brain and Immune Function Produced by Mindfulness Meditation”. Richard J. Davidson, PhD, et.al.
  38. 38. Overall benefits © The Potential Project. All rights reserved.
  39. 39. 1 SEKUND FORAN AGENDA Hvorfor mindfulness i en travl hverdag? Neurologien bag mindfulness træning MED CORPORATE-BASED MINDFULNESS TRÆNING © The Potential Project. All rights reserved. RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJECT RASMUS.HOUGAARD@POTENTIALPROJECT.COM Neurologien bag mindfulness træning Mindfulness træning Hvad siger videnskaben? At arbejde med mindfulness Google, Carlsberg og If – et par virkelige historier
  40. 40. At arbejde med mindfulness REGEL # 1 Fokuser på det du vælgerFokuser på det du vælgerFokuser på det du vælgerFokuser på det du vælger © The Potential Project. All rights reserved. Fokuser på det du vælgerFokuser på det du vælgerFokuser på det du vælgerFokuser på det du vælger REGEL # 2 Vælg dine distraktionerVælg dine distraktionerVælg dine distraktionerVælg dine distraktioner opmærksomtopmærksomtopmærksomtopmærksomt
  41. 41. SKARPT FOKUSERET MINDFUL KVADRANT 2.1.KVADRANT FLOW © The Potential Project. All rights reserved. ÅBENT OPMÆRKSOM AUTOPILOT 4.KVADRANT 3.KVADRANT DISTRAHERET KREATIV
  42. 42. Hvad kan du gøre for at arbejde mere effektivt? Individuelt? Socialt? © The Potential Project. All rights reserved. Socialt? Teknisk?
  43. 43. ARBEJDE OG MINDFULNESS ØGET JOB PERFORMANCE ØGET WORK-LIFE BALANCE ØGET FOKUSØGET LIVSKVALITET © The Potential Project. All rights reserved. ØGET ARBEJDSGLÆDE ØGET FOKUS SÆNKET EMOTIONEL UDMATTELSE SÆNKET INTENTION OM AT SKIFTE ARBEJDE ØGET LIVSKVALITET Christian Gaden Jensen Jensen 2013, University of Copenhagen / Jochen Reb, 2012, Cambridge University Business School
  44. 44. 1 SEKUND FORAN AGENDA Hvorfor mindfulness i en travl hverdag? Neurologien bag mindfulness træning MED CORPORATE-BASED MINDFULNESS TRÆNING © The Potential Project. All rights reserved. RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJECT RASMUS.HOUGAARD@POTENTIALPROJECT.COM Neurologien bag mindfulness træning Mindfulness træning Hvad siger videnskaben? At arbejde med mindfulness Google, Carlsberg og If – et par virkelige historier
  45. 45. CBMT©© PROGRAM SPOR CBMT©© PERFORMANCE & EFFEKTIVITET CBMT©© Fokus & koncentration Klare mål & prioriteter Effektivitet & produktivitet Kreativitet & innovation CORPORATE BASED MINDFULNESS TRAINING©© © The Potential Project. All rights reserved. CBMT KREATIVITET& ENERGI CBMT©© ARBEJDSGLÆDE & BALANCE Arbejdsglæde & trivsel Work-life Balance Stress reduktion & fastholdelse Kreativitet & innovation Fysisk & mental energi Kreativitet & energi kultur
  46. 46. “Carlsberg IT has over the last half year developed into an mindful organization. Organizational benefits at Carlsberg © The Potential Project. All rights reserved. A mindful organization is an organization where people do the right things - not just things. It is an organization where people have the mental competence to think clearly, make the right decisions and act accordingly. The individual and organizational benefits are apparent; more focus, more effectiveness and less stress.” Kenneth Egelund Schmidt, CIO Carlsberg Group
  47. 47. “To address the challenges of an always connected working life, I decided to support my own and my team's ability to reduce stress and gain focus by implementing corporate Individual benefits at Google © The Potential Project. All rights reserved. gain focus by implementing corporate mindfulness. We have developed a regular mindfulness practice and have positively altered the way we work, use emails, conduct meetings etc. We are learning to become more present, and with more presence comes greater engagement, meaning and productivity.” Loren I. Shuster - Country Director Singapore & Emerging Markets Google Asia Pacific
  48. 48. “I joined the program expecting that we THE REAL BENEFITS OF MINDFULNESS AT WORK © The Potential Project. All rights reserved. “I joined the program expecting that we would become more focused and productive. That has happened and I am grateful. However, I realize another much bigger change: I experience on myself and my employees that we are becoming better human beings.” Thomas Berg, Sales Director IF Insurance.
  49. 49. BOGENS INDHOLD De to mindfulness metoder Videnskaben om mindfulness De otte mentale strategier At arbejde med mindfulness Emails Møder Prioritering Mv. © The Potential Project. All rights reserved. Mv. Mindfulness og energi Fysisk Mentalt Den daglige træning Mindful ledelse Mindfulness i organisationer
  50. 50. 1 SEKUND FORANBLIV MERE EFFEKTIV MED MINDFULNESS TAK © The Potential Project. All rights reserved. RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJECT RASMUS.HOUGAARD@POTENTIALPROJECT.COM TAK
  51. 51. © The Potential Project. All rights reserved.

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