Defrag your brain

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Defrag your brain

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  • Chinese Pictograph for “busy” is composed of two characters Heart & KillingOpposite of Busy in Sanskrit: Balance and Strength
  • Defrag your brain

    1. 1. Defrag Your Brain ©Eliminate Bad Multitasking & Practice Presence for Productivity
    2. 2. Presented by Sherry C.Sherry has over 15 years of Project Management(PM) experience. She holds an Master’s Science inProject Management (MSPM) from City Universityand a BS in International Relations from theUniversity of Washington.Areas of PM experience include management,program development, process improvement, supplymanagement, training & education, changemanagement and new airplane programs. She iscurrently working as a PM for Boeing.Professional certifications include ProjectManagement, Lean & Six Sigma, Dale CarnegieLeadership, and Configuration Management.Sherry enjoys hosting international students andteaching people how to relax through stretching andyoga therapy. She is an outdoor enthusiast whospends her free time with her family, mountainclimbing, sailing, participating in winter sports,bicycling, riding her motorcycle and almost anythingthat involves the outdoors.
    3. 3. IntroductionBelief multitasking is a virtuethat may attract recognitionand reward.Some are even addicted tothe habit of doing more thanone task at a time. Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 3
    4. 4. Studies show that most types of multitaskingare counterproductive and contribute to moreerrors and unnecessary stress.We typically run into problems when we tryto accomplish many complex taskssimultaneously.In this presentation, I will share strategies tohelp you become more focused, effective,and successful- one task at a time.
    5. 5. Multitasking VideoTry to count how many times she isinterrupted or distracted.Sarah Multitasking Video (YouTube) Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 5
    6. 6. 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 Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 6
    7. 7. The Myth of MultitaskingThere are lies, and there are damn lies, andmultitasking. Dave Crenshaw, author of the Myth of MultitaskingI do not believe in multitasking. I think it’s theabsolute ruination of the perfection of a project.Suze Oreman,author & financial planner.To allow oneself to becarried away by a multitudeof demands and projects isa form of contemporary violence. Thomas Merton, 20th centuryAnglo-American Catholic writer & monk Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 7
    8. 8. 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? Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 8
    9. 9. Chinese Pictograph Busy= = Heart = Kill Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 9
    10. 10. Multitasking Defined The simultaneous performance of two or more tasks by a computers multiple processors. Humans have one processor (the brain). We are not wired to perform complex tasks simultaneously Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 10
    11. 11. DefragmentingReorganization of small bits of information into cohesive groupingTaking information that is fragmented throughout the hard drive and organizing/storing it in one placeCleaning the HardDrive Resultsin increased efficiency Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 11
    12. 12. Types of Multitasking• Passive vs. Active• Complex Tasks (switch-tasking) – WebEx while reading email• Simple Tasks – Hiking while talking with your friends Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 12
    13. 13. 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 Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 14
    14. 14. The Brain Cannot Multi-task Over Stimulation OverOO Stimulationhttp://www.youtube.com/watch?v=xO_oEGHW SMU Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 15
    15. 15. Life Work Balance
    16. 16. Presence DefinedPaying attention in a particular way: onpurpose, in the present moment, andnonjudgmental. Jon Kabat-ZinnThe fact or condition of being present. Thepart of space within ones immediate. Webster Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 19
    17. 17. Benefits of Presence/Mindfulness• Improved productivity & efficiency• Defects decreased/eliminated• Healthy relationships• Improved attitude• More energy• Good Health• Clear mind• Better sleep• Less Stress Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 20
    18. 18. Shift Your ThoughtsIdentify, interrupt, eject & reframe/replace •Freeze Frame •Cut Through Acknowledge and release distractions HeartMath Solution by Doc Childre and Howard Martin And….. Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 22
    19. 19. 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 Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 23
    20. 20. 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. Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 25
    21. 21. Visit xpressyoga.comfor free short yoga videos
    22. 22. Labyrinth “It is solved by walking”A single path, which leads to the center Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 28
    23. 23. Seven Circuit Labyrinth Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 29
    24. 24. Eleven Circuit Labyrinth
    25. 25. Exercise• Fuels the brain & restores balance• Improves memory and concentration• Helps you focus and learn• Stimulates your metabolism• Increases serotonin• Regulates your sleep
    26. 26. Breathing MeditationTime will feel a lot longer when you begin tomeditate. Cultivate patience•Deep Breaths•Focus on something or someone you love (feelgood) Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 33
    27. 27. Mountain MeditationGuided Imagery Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 34
    28. 28. 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 Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 35
    29. 29. 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) Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 37
    30. 30. Be NOT LATE?Pink Paper Pyramid 38
    31. 31. Time Your TasksTime Management - Francesco Cirillo Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 39
    32. 32. Rewire Your BrainYour brain is changing all the timeNew 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 Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 41
    33. 33. Cells That Fire Together WireTogether• Use it or lose it (similar to exercise)• Repetition rewires the brain & breeds habits Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 42
    34. 34. FEED Your BrainChange 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 Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 43
    35. 35. ANT TherapyDon’t believe every thought that goesthrough 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 Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 44
    36. 36. Top Ten Brain Food A good diet improves your brain’s ability to think clearly & pay attentionBest Brain Food1. Raw Almonds & unsweetened Almond Milk Best Antioxidants2. Apples 1. Acai berries3. Asparagus 2. Blueberries4. Avocados 3. Blackberries5. Bananas 4. Cranberries6. Beans (black, pinto, 5. Strawberries garbanzo)7. Bell Peppers (yellow, 6. Spinach red, green & orange) 7. Raspberries8. Beets 8. Brussel Sprouts9. “Brain berries” 9. Plums10. Broccoli 10. Broccoli
    37. 37. Take Care of YourselfWhat is the difference between a pleasantly active life andone that is compulsively busy?Sometimes, it is a heart attack.Be aware that sometimes we can subconsciously sabotageourselves, just to take the pressure off.Compulsive doers run the risk of actually reducing theirproductivity, making more mistakes, and are more prone toillness.Try doing less, but concentrate on doing it better.Source: Lou Tice www.thepacificinstitute.com Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 46
    38. 38. Self Care contributes to productivity•Technology Fast•Massage, acupuncture…•Quiet time alone – Rest!•Listen more than you speak (the noise of ourlives makes us deaf)•Practice Resilience (successful people learn how to handle frustration) Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 47
    39. 39. 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 Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 48
    40. 40. Five WishesContemplate 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! Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 49
    41. 41. 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 Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 50
    42. 42. 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 Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 51
    43. 43. SummaryFind Rest, Renewal & Delight in our Busy LivesYou must learn to be still in the midst of activity and tobe vibrantly alive in response.”Indira Gandhi“Where ever you are – Be all There!”Jim Elliott“Right Now Counts Forever”RC SproulPractice Presence Be Here Now! Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 52
    44. 44. Tale of the Old SageA 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.” Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 53
    45. 45. 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 Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 54
    46. 46. 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 Sherry C. xpressyoga.com4/27/2012Y Defrag Your Brain©R04.ppt | 55
    47. 47. Send comments/feedback/suggestions to:yogabythebeach@yahoo.com or visitXpressyoga.com

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