© The Potential Project. All rights reserved.
1 SEKUND FORAN
RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJEC...
© 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 Practi...
© 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
...
© The Potential Project. All rights reserved.
PERFORMANCE & MULTITASKING
REDUCERER
EFFEKTIVITET
(SWITCH TIME)
SÆNKER KVALI...
© The Potential Project. All rights reserved.
ATTENTION
DEFICIT TRAIT
Harvard Business Review: “Overloaded Circuits: Why S...
© The Potential Project. All rights reserved.
UNDERSTANDING AND MANAGING
ATTENTION
IS NOW THE SINGLE MOST IMPORTANT
DETERM...
© The Potential Project. All rights reserved.
Killingsworth MA, Gilbert DT. A Wandering Mind Is an Unhappy Mind. Science 1...
© The Potential Project. All rights reserved.
1 SEKUND FORAN
RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJEC...
© The Potential Project. All rights reserved.
Your Amazing Brain
References:
1: Linden D, J, (2007) “The Accidental Mind: ...
© The Potential Project. All rights reserved.
Neural networks
References:
http://nba.uth.tmc.edu/neuroscience/s1/introduct...
© The Potential Project. All rights reserved.
References:
1: Siegel, Daniel J, (2010) “The Mindful Therapist, A clinicians...
© 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 PROJEC...
© 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...
© 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
...
© 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 PROJEC...
© 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 ...
© The Potential Project. All rights reserved.
J Altern Complement Med. 2010 Aug;16(8):867-73:“Effects of brief and sham mi...
© The Potential Project. All rights reserved.
8.00
før efter
16,00
12.00
Cohen's Perceived
Stress Scale
MINDFULNESS TRÆNIN...
© The Potential Project. All rights reserved.
Altern Ther Health Med. 2007 Sep-Oct;13(5):36-8: “Mindfulness… is associated...
© The Potential Project. All rights reserved.
J Altern Complement Med. 2010 Aug;16(8):867-73:“Effects of brief and sham mi...
© The Potential Project. All rights reserved.
Subjektiv søvnkvalitet
Søvn effektivitet
Latenstid før søvn
Brug af sovemidl...
© The Potential Project. All rights reserved.
Neurobiology of Aging 28, 2007: Age effects on gray matter volume and attent...
© The Potential Project. All rights reserved.
Psychoneuroendocrinology PNEC-1870, 2010: Intensive meditation training, imm...
© The Potential Project. All rights reserved.
MINDFULNESS TRÆNING ØGER IMMUNSYSTEMET
Psychosomatic Medicine 2003: ”Alterat...
© The Potential Project. All rights reserved.
Overall benefits
© The Potential Project. All rights reserved.
1 SEKUND FORAN
RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJEC...
© The Potential Project. All rights reserved.
At arbejde med mindfulness
REGEL # 1
Fokuser på det du vælger
REGEL # 2
Vælg...
© The Potential Project. All rights reserved.
ÅBENT
OPMÆRKSOM
AUTOPILOT
SKARPT
FOKUSERET
MINDFUL
KVADRANT
2.
4.KVADRANT
1....
© The Potential Project. All rights reserved.
Hvad kan du gøre for at arbejde mere effektivt?
Individuelt?
Socialt?
Teknis...
© The Potential Project. All rights reserved.
ARBEJDE OG MINDFULNESS
ØGET JOB
PERFORMANCE
ØGET ARBEJDSGLÆDE
ØGET WORK-LIFE...
© The Potential Project. All rights reserved.
1 SEKUND FORAN
RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJEC...
© The Potential Project. All rights reserved.
CBMT©
PROGRAM SPOR
CBMT©
PERFORMANCE &
EFFEKTIVITET
CBMT©
KREATIVITET&
ENERG...
© The Potential Project. All rights reserved.
“Carlsberg IT has over the last half year
developed into an mindful organiza...
© The Potential Project. All rights reserved.
“To address the challenges of an always
connected working life, I decided to...
© The Potential Project. All rights reserved.
“I joined the program expecting that we
would become more focused and
produc...
© The Potential Project. All rights reserved.
MERE INSPIRATION
 De to mindfulness metoder
 Videnskaben om mindfulness
 ...
© The Potential Project. All rights reserved.
1 SEKUND FORAN
RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJEC...
© The Potential Project. All rights reserved.
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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

  1. 1. © 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
  2. 2. © The Potential Project. All rights reserved.
  3. 3. © The Potential Project. All rights reserved. P ALTID PÅA D I PRESSET INFORMATIONS OVERSVØMMET DISTRAHERET
  4. 4. © The Potential Project. All rights reserved. HVILKET STATE OF MIND HAR DU BRUG FOR FOR AT OPNÅ RESULTATER
  5. 5. © The Potential Project. All rights reserved. RESULTATER HANDLINGER TANKER VALG
  6. 6. © The Potential Project. All rights reserved. HVOR GODT LEDER DU DINE TANKER TIL AT OPNÅ RESULTATER?
  7. 7. © The Potential Project. All rights reserved. RESULTATER MINDFULNESS FÅR DIG ET SEKUND 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. © 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
  10. 10. © 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
  11. 11. © The Potential Project. All rights reserved. ATTENTION DEFICIT TRAIT Harvard Business Review: “Overloaded Circuits: Why Smart People Underperform”, Edward M. Hallowell
  12. 12. © 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
  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 46.9%OF THE TIME OUR ATTENTION IS WANDERING
  14. 14. © 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
  15. 15. © 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
  16. 16. © 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
  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. © The Potential Project. All rights reserved. MINDFULNESS TRÆNING ER… …at lære at mestre dine tanker
  19. 19. © The Potential Project. All rights reserved.
  20. 20. © 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
  21. 21. © The Potential Project. All rights reserved. CountingBreathingAnatomy Distractions A B C D
  22. 22. © The Potential Project. All rights reserved. Anatomy  Grounded balance  Ret ryg  Afslappede skuldre og arme  Hvilende hænder  Øjnene Anatomy Breathing Counting Distractions
  23. 23. © The Potential Project. All rights reserved. Breathing Anatomy Breathing Counting Distractions
  24. 24. © 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
  25. 25. © The Potential Project. All rights reserved. Distractions Anatomy Breathing Counting Distractions RELAX RELEASE RETURN
  26. 26. © The Potential Project. All rights reserved. Basic mindfulness training CountingBreathingAnatomy Distractions A B C D
  27. 27. © 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
  28. 28. © The Potential Project. All rights reserved. VESTLIG VIDENSKAB TUSINDER AF FORSKNINGS PROJEKTER
  29. 29. © 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
  30. 30. © 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
  31. 31. © 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
  32. 32. © 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
  33. 33. © 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
  34. 34. © 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
  35. 35. © 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
  36. 36. © 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
  37. 37. © 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.
  38. 38. © The Potential Project. All rights reserved. Overall benefits
  39. 39. © 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
  40. 40. © The Potential Project. All rights reserved. At arbejde med mindfulness REGEL # 1 Fokuser på det du vælger REGEL # 2 Vælg dine distraktioner opmærksomt
  41. 41. © The Potential Project. All rights reserved. ÅBENT OPMÆRKSOM AUTOPILOT SKARPT FOKUSERET MINDFUL KVADRANT 2. 4.KVADRANT 1.KVADRANT 3.KVADRANT DISTRAHERET KREATIV FLOW
  42. 42. © The Potential Project. All rights reserved. Hvad kan du gøre for at arbejde mere effektivt? Individuelt? Socialt? Teknisk?
  43. 43. © 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
  44. 44. © 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
  45. 45. © 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©
  46. 46. © 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
  47. 47. © 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
  48. 48. © 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
  49. 49. © 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
  50. 50. © 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
  51. 51. © The Potential Project. All rights reserved.
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