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Et sekund foran   bliv mere effektiv med mindfulness den 8. april 2014
 

Et sekund foran bliv mere effektiv med mindfulness den 8. april 2014

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    Et sekund foran   bliv mere effektiv med mindfulness den 8. april 2014 Et sekund foran bliv mere effektiv med mindfulness den 8. april 2014 Presentation Transcript

    • © The Potential Project. All rights reserved. 1 SEKUND FORAN RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJECT RASMUS.HOUGAARD@POTENTIALPROJECT.COM AGENDA Hvorfor mindfulness i en travl hverdag? Neurologien bag mindfulness træning Mindfulness træning Hvad siger videnskaben? At arbejde med mindfulness Google, Carlsberg og If – et par virkelige historier BLIV MERE EFFEKTIV MED MINDFULNESS
    • © The Potential Project. All rights reserved.
    • © The Potential Project. All rights reserved. P ALTID PÅA D I PRESSET INFORMATIONS OVERSVØMMET DISTRAHERET
    • © The Potential Project. All rights reserved. HVILKET STATE OF MIND HAR DU BRUG FOR FOR AT OPNÅ RESULTATER
    • © The Potential Project. All rights reserved. RESULTATER HANDLINGER TANKER VALG
    • © The Potential Project. All rights reserved. HVOR GODT LEDER DU DINE TANKER TIL AT OPNÅ RESULTATER?
    • © The Potential Project. All rights reserved. RESULTATER MINDFULNESS FÅR DIG ET SEKUND FORAN TIL AT OPNÅ
    • © 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.
    • © The Potential Project. All rights reserved. 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 1 I am 2 3
    • © The Potential Project. All rights reserved. PERFORMANCE & MULTITASKING REDUCERER EFFEKTIVITET (SWITCH TIME) SÆNKER KVALITET (FLERE FEJL) SÆNKER KREATIVITET (”CUP FULL”) ØDELÆGGER OVERBLIK (DÅRLIG PRIORITETING) REDUCERER ARBEJDSGLÆDE (ØGER STRESS) DRÆNER ENERGI (SWITCH ENERGY) OMSTRUKTURERER HJERNEN (BLIVER DIN STANDARD MÅDE AT ARBEJDE) 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
    • © The Potential Project. All rights reserved. ATTENTION DEFICIT TRAIT Harvard Business Review: “Overloaded Circuits: Why Smart People Underperform”, Edward M. Hallowell
    • © The Potential Project. All rights reserved. UNDERSTANDING AND MANAGING 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
    • © 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 46.9%OF THE TIME OUR ATTENTION IS WANDERING
    • © The Potential Project. All rights reserved. 1 SEKUND FORAN RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJECT RASMUS.HOUGAARD@POTENTIALPROJECT.COM AGENDA Hvorfor mindfulness i en travl hverdag? Neurologien bag mindfulness træning Mindfulness træning Hvad siger videnskaben? At arbejde med mindfulness Google, Carlsberg og If – et par virkelige historier MED CORPORATE-BASED MINDFULNESS TRÆNING
    • © The Potential Project. All rights reserved. Your Amazing Brain 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
    • © The Potential Project. All rights reserved. Neural networks References: http://nba.uth.tmc.edu/neuroscience/s1/introduction.html http://science.education.nih.gov/supplements/nih4/self/guide/info-brain.htm
    • © 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
    • © The Potential Project. All rights reserved. MINDFULNESS TRÆNING ER… …at lære at mestre dine tanker
    • © The Potential Project. All rights reserved.
    • © The Potential Project. All rights reserved. 1 SEKUND FORAN RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJECT RASMUS.HOUGAARD@POTENTIALPROJECT.COM AGENDA Hvorfor mindfulness i en travl hverdag? Neurologien bag mindfulness træning Mindfulness træning Hvad siger videnskaben? At arbejde med mindfulness Google, Carlsberg og If – et par virkelige historier MED CORPORATE-BASED MINDFULNESS TRÆNING
    • © The Potential Project. All rights reserved. CountingBreathingAnatomy Distractions A B C D
    • © The Potential Project. All rights reserved. Anatomy  Grounded balance  Ret ryg  Afslappede skuldre og arme  Hvilende hænder  Øjnene Anatomy Breathing Counting Distractions
    • © The Potential Project. All rights reserved. Breathing Anatomy Breathing Counting Distractions
    • © The Potential Project. All rights reserved. Counting Anatomy Breathing Counting Distractions 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 10
    • © The Potential Project. All rights reserved. Distractions Anatomy Breathing Counting Distractions RELAX RELEASE RETURN
    • © The Potential Project. All rights reserved. Basic mindfulness training CountingBreathingAnatomy Distractions A B C D
    • © The Potential Project. All rights reserved. 1 SEKUND FORAN RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJECT RASMUS.HOUGAARD@POTENTIALPROJECT.COM AGENDA Hvorfor mindfulness i en travl hverdag? Neurologien bag mindfulness træning Mindfulness træning Hvad siger videnskaben? At arbejde med mindfulness Google, Carlsberg og If – et par virkelige historier MED CORPORATE-BASED MINDFULNESS TRÆNING
    • © The Potential Project. All rights reserved. VESTLIG VIDENSKAB TUSINDER AF FORSKNINGS PROJEKTER
    • © 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. MINDFULNESS FORBEDRE HUKOMMELSEN Memorytestscore før efter 14 12 10 8 6 4 2 0 4 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. MINDFULNESS SÆNKER HJERTERYTMEN HeartRate før efter 90 80 70 50 40 20 10 0 3 Dage 20 min/dag 60 30
    • © The Potential Project. All rights reserved. 8.00 før efter 16,00 12.00 Cohen's Perceived Stress Scale MINDFULNESS TRÆNING REDUCERER STRESS 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
    • © 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. MINDFULNESS REDUCERER BLODTRYK Blood Pressure 101 99 97 95 93 2 4 6 8 10 12 Uger med mindfulness træning End of mindfulness program 4 weeks later
    • © 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. MINDFULNESS ØGER LIVSGLÆDEN Depression(POMSscore) Session 1 Session 3 18 16 14 10 8 4 2 0 3 Dage 20 min/dag 12 6
    • © The Potential Project. All rights reserved. Subjektiv søvnkvalitet Søvn effektivitet Latenstid før søvn Brug af sovemidler Dagtime dysfunktion Søvnforstyrrelser MINDFULNESS TRÆNING ØGER SØVNKVALITET International Journal on Behavioral Medicine 2005: Dr. Linda Carlson “Impact of Mindfulness Based Stress Reduction on Sleep, Mood, Stress and Fatigue Symptoms” SIGNIFIKANTE FORBEDRINGER I
    • © The Potential Project. All rights reserved. Neurobiology of Aging 28, 2007: Age effects on gray matter volume and attentional performance, Giuseppe Pagnoni & Milos Cekic. MINDFULNESS HOLDER HJERNEN SKARP OG HURTIG Mindfulness group 25 30 35 40 45 50 Sustained attention score 0.85 0.90 0.95 1.00 age Adjusted total grey matter volume Control group -100 -50 0 50 25 30 35 40 45 50 Reaction time (milliseconds) 350 400 450 550 500
    • © 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. MINDFULNESS REDUCERER CELLERS ALDRING Telomeraseunitsper10.000cells Control group Mindfulness group 13.00 12.00 11.00 10.00 9.00 8.00 7.00 6.00
    • © The Potential Project. All rights reserved. MINDFULNESS TRÆNING ØGER IMMUNSYSTEMET Psychosomatic Medicine 2003: ”Alterations in Brain and Immune Function Produced by Mindfulness Meditation”. Richard J. Davidson, PhD, et.al.
    • © The Potential Project. All rights reserved. Overall benefits
    • © The Potential Project. All rights reserved. 1 SEKUND FORAN RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJECT RASMUS.HOUGAARD@POTENTIALPROJECT.COM AGENDA Hvorfor mindfulness i en travl hverdag? Neurologien bag mindfulness træning Mindfulness træning Hvad siger videnskaben? At arbejde med mindfulness Google, Carlsberg og If – et par virkelige historier MED CORPORATE-BASED MINDFULNESS TRÆNING
    • © The Potential Project. All rights reserved. At arbejde med mindfulness REGEL # 1 Fokuser på det du vælger REGEL # 2 Vælg dine distraktioner opmærksomt
    • © The Potential Project. All rights reserved. ÅBENT OPMÆRKSOM AUTOPILOT SKARPT FOKUSERET MINDFUL KVADRANT 2. 4.KVADRANT 1.KVADRANT 3.KVADRANT DISTRAHERET KREATIV FLOW
    • © The Potential Project. All rights reserved. Hvad kan du gøre for at arbejde mere effektivt? Individuelt? Socialt? Teknisk?
    • © The Potential Project. All rights reserved. ARBEJDE OG MINDFULNESS ØGET JOB PERFORMANCE ØGET ARBEJDSGLÆDE ØGET WORK-LIFE BALANCE 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
    • © The Potential Project. All rights reserved. 1 SEKUND FORAN RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJECT RASMUS.HOUGAARD@POTENTIALPROJECT.COM AGENDA Hvorfor mindfulness i en travl hverdag? Neurologien bag mindfulness træning Mindfulness træning Hvad siger videnskaben? At arbejde med mindfulness Google, Carlsberg og If – et par virkelige historier MED CORPORATE-BASED MINDFULNESS TRÆNING
    • © The Potential Project. All rights reserved. CBMT© PROGRAM SPOR CBMT© PERFORMANCE & EFFEKTIVITET CBMT© KREATIVITET& ENERGI CBMT© ARBEJDSGLÆDE & BALANCE  Fokus & koncentration  Klare mål & prioriteter  Effektivitet & produktivitet  Arbejdsglæde & trivsel  Work-life Balance  Stress reduktion & fastholdelse  Kreativitet & innovation  Fysisk & mental energi  Kreativitet & energi kultur CORPORATE BASED MINDFULNESS TRAINING©
    • © The Potential Project. All rights reserved. “Carlsberg IT has over the last half year developed into an mindful organization. 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 Organizational benefits at Carlsberg
    • © The Potential Project. All rights reserved. “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 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 Individual benefits at Google
    • © 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. THE REAL BENEFITS OF MINDFULNESS AT WORK
    • © The Potential Project. All rights reserved. MERE INSPIRATION  De to mindfulness metoder  Videnskaben om mindfulness  De otte mentale strategier  At arbejde med mindfulness  Emails  Møder  Prioritering  Mv.  Mindfulness og energi  Fysisk  Mentalt  Den daglige træning  Mindful ledelse  Mindfulness i organisationer
    • © The Potential Project. All rights reserved. 1 SEKUND FORAN RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJECT RASMUS.HOUGAARD@POTENTIALPROJECT.COM BLIV MERE EFFEKTIV MED MINDFULNESS TAK
    • © The Potential Project. All rights reserved.