Defrag your brain

Defrag Your Brain ©
Eliminate Bad Multitasking & Practice Presence for Productivity

Presented by Sherry C.
Sherry has over 15 years of Project Management
(PM) experience. She holds an Master’s Science in
Project Management (MSPM) from City University
and a BS in International Relations from the
University of Washington.

Areas of PM experience include management,
program development, process improvement, supply
management, training & education, change
management and new airplane programs. She is
currently working as a PM for Boeing.

Professional certifications include Project
Management, Lean & Six Sigma, Dale Carnegie
Leadership, and Configuration Management.

Sherry enjoys hosting international students and
teaching people how to relax through stretching and
yoga therapy. She is an outdoor enthusiast who
spends her free time with her family, mountain
climbing, sailing, participating in winter sports,
bicycling, riding her motorcycle and almost anything
that involves the outdoors.

Introduction
Belief multitasking is a virtue
that may attract recognition
and reward.
Some are even addicted to
the habit of doing more than
one task at a time.

Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 3

Studies show that most types of multitasking
are counterproductive and contribute to more
errors and unnecessary stress.

We typically run into problems when we try
to accomplish many complex tasks
simultaneously.

In this presentation, I will share strategies to
help you become more focused, effective,
and successful- one task at a time.

Multitasking Video
Try to count how many times she is
interrupted or distracted.
Sarah Multitasking Video (YouTube)


Topics
• Definition of Multitasking
• Definition of Presence
• Results of Complex Multitasking
• Eliminating Bad Multitasking
• Becoming Intentional
– Productivity Enhancers
– Practicing Presence
– Relaxation Techniques
• Benefits of Practicing Presence
• Stress Management
• Brain Fuel


The Myth of Multitasking
There are lies, and there are damn lies, and
multitasking. Dave Crenshaw, author of the Myth of Multitasking

I do not believe in multitasking. I think it’s the
absolute ruination of the perfection of a project.
Suze Oreman,
author & financial planner.

To allow oneself to be
carried away by a multitude
of demands and projects is
a form of contemporary violence
. Thomas Merton, 20th century
Anglo-American Catholic writer & monk


Why are we so Busy?

• “I am so busy.” A standard greeting

• Four Letter Word

• Too much to do or need to slow
down, prioritize, and focus?


Chinese Pictograph

Busy= = Heart

= Kill


Multitasking Defined
The simultaneous performance
of two or more tasks by a
computer's multiple
processors.

Humans have one processor
(the brain). We are not wired to
perform complex tasks
simultaneously


Defragmenting
Reorganization of small bits of information into
cohesive grouping

Taking information that is fragmented throughout
the hard drive and organizing/storing it in one
place

Cleaning the Hard
Drive Results
in increased efficiency


Types of Multitasking

• Passive vs. Active

• Complex Tasks (switch-tasking)
– WebEx while reading email

• Simple Tasks
– Hiking while talking
with your friends


Possible Results of Complex Multitasking
• Quality
• Late projects
• Strained relationships
• Counter-productivity
• Memory loss
• Stress, burn out
• Attention Deficit
• Brain fog & low energy
• Accidents and/or fatalities
– Talking/texting on the cell phone while driving
– Karōshi (過労死) death by overwork


The Brain Cannot Multi-task

Over Stimulation
OverOO Stimulation

http://www.youtube.com/watch?v=xO_oEGHW
SMU

Presence Defined

Paying attention in a particular way: on
purpose, in the present moment, and
nonjudgmental.
Jon Kabat-Zinn

The fact or condition of being present. The
part of space within one's immediate.
Webster


Benefits of Presence/Mindfulness

• Improved productivity & efficiency
• Defects decreased/eliminated
• Healthy relationships
• Improved attitude
• More energy
• Good Health
• Clear mind
• Better sleep
• Less Stress


Shift Your Thoughts
Identify, interrupt, eject & reframe/replace

•Freeze Frame

•Cut Through

Acknowledge and release distractions

HeartMath Solution by Doc Childre and Howard
Martin
And…..

Take a Meditation Vacation

• Sabbath/Meditation (a moment, minute, month…)
• Move & stretch often

• Take several deep breaths

• Get some fresh air

• Smile, whistle, dance

• Practice non-doing
(try doing nothing for short periods
every day


Stretching

• May be combined with meditation/prayer for
maximum effect.

• Focus on your breathing. The first step of each
methods of relaxation (yoga, meditation, prayer,
hypnosis, visual imagery etc.)

• Calms you by slowing the heart rate, increasing
blood flow to the brain.

• Clears out nervous chatter & worries from the
mind.


Visit xpressyoga.com
for free short yoga videos

Labyrinth
“It is solved by walking”

A single path, which leads to the center


Seven Circuit Labyrinth


Exercise

• Fuels the brain & restores
balance

• Improves memory and
concentration

• Helps you focus and learn

• Stimulates your metabolism

• Increases serotonin

• Regulates your sleep

Breathing Meditation
Time will feel a lot longer when you begin to
meditate. Cultivate patience

•Deep Breaths

•Focus on something or someone you love (feel
good)


Mountain Meditation
Guided Imagery


Practice Often

• At least twice a day(start w/ 10 minutes)

• Deep rhythmic breathing
• Focus attention on breath
• Quiet environment or mind
• Non judgmental attitude
• Relaxed posture
• Observe thoughts objectively
• Try not to let the mind wander
• Let go – trust the process


Practical Alternatives to Multitasking
• Plan your day (be intentional)
– Prioritize tasks daily
– Mindful monotasking

• Commit to not multitask for one hour or one day

• Eliminate distractions
– Put up a sign
– Find a quiet work space

• Set reasonable boundaries
– No fly zone
• Practice the techniques outlined in this presentation

STAY FOCUSED (Be Present)

Be NOT LATE?
Pink Paper Pyramid

38

Time Your Tasks
Time Management - Francesco Cirillo


Rewire Your Brain
Your brain is changing all the time
New brain cells can be born
• Change how you think, feel and look
• Improve your productivity and performance at
work without multi-tasking or excessive over
time
• Be more balanced, focused & relaxed
• Increase your confidence
• Enhance relationships
• Improve your memory
• Break unhealthy habits and create new healthy
habits


Cells That Fire Together Wire
Together
• Use it or lose it (similar to exercise)

• Repetition rewires the brain & breeds
habits


FEED Your Brain
Change negative behavior & thoughts

Left and Right Pre-frontal Cortex (PFC)
• Focus
– Pay attention to the situation or behavior
• Effort
– Making a focused effort activates the brain
• Effortlessness
– Stay with the new behavior/thought long enough to
make it automatic
• Determination
– Practice makes perfect


ANT Therapy
Don’t believe every thought that goes
through your head

• Automatic Negative Thoughts can sabotage
your day and well-being

• Thoughts affect your brain, body & self-image

• Take responsibility for your behavior & thoughts

• Replace ANTs with positive self-talk and action


Top Ten Brain Food
A good diet improves your brain’s
ability to think clearly & pay attention

Best Brain Food
1. Raw Almonds &
unsweetened Almond
Milk Best Antioxidants
2. Apples 1. Acai berries
3. Asparagus 2. Blueberries
4. Avocados 3. Blackberries
5. Bananas 4. Cranberries
6. Beans (black, pinto, 5. Strawberries
garbanzo)
7. Bell Peppers (yellow, 6. Spinach
red, green & orange) 7. Raspberries
8. Beets 8. Brussel Sprouts
9. “Brain berries” 9. Plums
10. Broccoli 10. Broccoli

Take Care of Yourself

What is the difference between a pleasantly active life and
one that is compulsively busy?
Sometimes, it is a heart attack.

Be aware that sometimes we can subconsciously sabotage
ourselves, just to take the pressure off.

Compulsive doers run the risk of actually reducing their
productivity, making more mistakes, and are more prone to
illness.

Try doing less, but concentrate on doing it better.

Source: Lou Tice www.thepacificinstitute.com

Self Care
contributes to productivity
•Technology Fast

•Massage, acupuncture…

•Quiet time alone – Rest!

•Listen more than you speak (the noise of our
lives makes us deaf)

•Practice Resilience (successful people learn how to handle frustration)

Self Care & Nutrition
• Stop being afraid (FEED your brain by shifting to a more pleasant
outcome)

• Stop being seduced by the urgency of your/others responsibilities

• Light Therapy
– Avoid bright light before sleep
– Bright light upon waking

• High quality diet & supplements
– Eat brain foods
– Cut back or eliminate sugar
& Caffeine
– Vitamin B & Magnesium
– Probiotics
– Protein

• STAY HYDRATED


Five Wishes
Contemplate your Objectives

A question that can change your life.

What would be the things you’d wish had
happened that would have made your life a
success?

Turn it into a positive/present statement

Make it happen!


Key Concepts to improve Productivity
• Life Work Balance
– Personal: “What is important to me?”
– Projects: “What is the critical chain or what is urgent?”

• Schedule times for interruptions
– Use a timer
– Be mindful of time stealers
– Plan your day

• Screen your calls: Check email/phone a couple times a day
when working on hot tasks

• Create a healthy environment & a quiet workspace

• Prepare for opposition

• Reduce clutter


Key Concepts to Keep Your Mind Sharp

• Be Present
• Plan your day
• Meditate (time out)
• Feed your brain
• Take frequent breaks
• Practice technology fasts
• Keep Moving (exercise, stretch)
• Observe your thoughts & words (ANTS)
• Allow sufficient time to rest each week
• Take care of your health
• Be thoughtful and thankful
• Help others
• Be resilient


Summary
Find Rest, Renewal & Delight in our Busy Lives

You must learn to be still in the midst of activity and to
be vibrantly alive in response.”
Indira Gandhi

“Where ever you are – Be all There!”
Jim Elliott

“Right Now Counts Forever”
RC Sproul

Practice Presence Be Here Now!

Tale of the Old Sage

A wise Sage saw a man running in the street,
and asked him, “why do you run?” He replied”
I am running after my good fortune!”

The Sage tells him, “Silly man, your good fortune
has been trying to chase you, but you are
running too fast.”


Recommended Reading & Resources
The Myth of Multitasking How “Doing it All” Gets Nothing Done, Dave
Crenshaw
The HeartMath Solution, Doc Childre & Howard Martin
Sabbath (Finding Rest, Renewal & Delight in our Busy Lives), Wayne Muller
Full Catastrophe Living (Using the Wisdom of Your Body & Mind to Face Stress,
Pain & Illness), Jon Kabat-Zinn, Ph.D.

xpressyoga.com Short videos of yoga & stretches for Relaxation & Stress
Management

Five Wishes, Gay Hendricks

Unlimited Power, Anthony Robbins

Rewire Your Brain Think Your Way to a Better Life, John B Arden,
Ph.D.

Sail Into Your Dreams 8 Steps to Living a More Purposeful Life, Karen
Mehringer

Recommended Reading & Resources Cont.
Change Your Brain Change Your Body, Daniel G. Amen, M.D.

The Healthy Brain Kit, Dr. Andrew Weil and Dr. Gary Small

Younger Next Year, Chris Crowley http://www.youngernextyear.com/

Unbroken, Laura Hillenbrand (true story about amazing resiliency)

Enough is Enough, John Westfall

Critical Chain Project Management (Be Not Late) presentation by Skip
Reedy http://ccpmconsulting.com
Multitasking Articles online by John Naish

Websites on increasing productivity (Boeing Intranet):
Lean http://leanplus.web.boeing.com/index.cfm and https://lpp.web.boeing.com/
Project Management Best Practices
https://pm.web.boeing.com/index.aspx?com=1&id=32


Send comments/feedback/suggestions to:
yogabythebeach@yahoo.com or visit
Xpressyoga.com

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