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Stress Driven Development, and How to Avoid It

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When was the last time you took a day off? How many times this week have you worked overtime? These questions are related to one thing we all experience on a daily basis - stress. Employees who are trapped by their routine to "deliver business value at all cost", often forget to take care of themselves. Unfortunately, this work-related stress affects our loved ones too, because work-life balance that we all hear about, usually means work-life stress.

What if I were to say that it does not have to be this way? In this talk, we discuss ways how to relax and avoid "Stress Driven Development." We deep dive into common stressors, and draft a comprehensive guide to removing stress at work and in our personal lives.

Published in: Lifestyle
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Stress Driven Development, and How to Avoid It

  1. 1. Stress Driven Development Dmitry Vinnik @DmitryVinnik dvinnik.com
  2. 2. What are our goals? @DmitryVinnik dvinnik.com
  3. 3. Goals Better Understanding of Stress Practices of Dealing w/ Stress How to Move Forward @DmitryVinnik dvinnik.com
  4. 4. Stress @DmitryVinnik dvinnik.com
  5. 5. Why would we talk about it? @DmitryVinnik dvinnik.com
  6. 6. Let’s look externally first @DmitryVinnik dvinnik.com
  7. 7. Source: https://goo.gl/eQBYxh @DmitryVinnik dvinnik.com
  8. 8. Source: https://goo.gl/2sqyhh @DmitryVinnik dvinnik.com
  9. 9. Source: https://goo.gl/h9TQad @DmitryVinnik dvinnik.com
  10. 10. There are more cases @DmitryVinnik dvinnik.com Externally
  11. 11. There are more cases @DmitryVinnik dvinnik.com Internally?
  12. 12. What about your colleagues? @DmitryVinnik dvinnik.com
  13. 13. What about your family? @DmitryVinnik dvinnik.com
  14. 14. What about you? @DmitryVinnik dvinnik.com
  15. 15. Sharing my story @DmitryVinnik dvinnik.com
  16. 16. Fall, 2015 @DmitryVinnik dvinnik.com
  17. 17. Something felt off @DmitryVinnik dvinnik.com
  18. 18. Source: Pixabay @DmitryVinnik dvinnik.com
  19. 19. Unwanted experience @DmitryVinnik dvinnik.com
  20. 20. But @DmitryVinnik dvinnik.com
  21. 21. Very beneficial @DmitryVinnik dvinnik.com
  22. 22. It became my motivator @DmitryVinnik dvinnik.com
  23. 23. Motivators Fear Purpose CommunityReligion @DmitryVinnik dvinnik.com
  24. 24. Great, we found motivation! @DmitryVinnik dvinnik.com
  25. 25. Now what? @DmitryVinnik dvinnik.com
  26. 26. Identify the problem @DmitryVinnik dvinnik.com
  27. 27. Is all Stress bad? @DmitryVinnik dvinnik.com
  28. 28. No! @DmitryVinnik dvinnik.com
  29. 29. Nature is smart @DmitryVinnik dvinnik.com
  30. 30. Purpose of Stress Fight Flight Sleep Hunger @DmitryVinnik dvinnik.com
  31. 31. If Stress makes sense... Why do I feel so bad? @DmitryVinnik dvinnik.com
  32. 32. Types of Stress Short-Term Long-Term @DmitryVinnik dvinnik.com
  33. 33. Conclusion? @DmitryVinnik dvinnik.com
  34. 34. Incorporate Short-Term Stress @DmitryVinnik dvinnik.com
  35. 35. Eliminate Long-Term Stress @DmitryVinnik dvinnik.com
  36. 36. Easier said than done @DmitryVinnik dvinnik.com
  37. 37. But @DmitryVinnik dvinnik.com
  38. 38. There is a good old trick @DmitryVinnik dvinnik.com
  39. 39. Divide and Conquer! @DmitryVinnik dvinnik.com
  40. 40. Sleep Nutrition WorkFitness Grounds for Stress @DmitryVinnik dvinnik.com
  41. 41. Sleep Nutrition WorkFitness Grounds for Anti-Stress Nutrition Fitness Work @DmitryVinnik dvinnik.com
  42. 42. Why Sleep? @DmitryVinnik dvinnik.com
  43. 43. Do you need a reason? @DmitryVinnik dvinnik.com
  44. 44. Reasons to Sleep Depression Diseases ↑ Creativity ↑ Memory @DmitryVinnik dvinnik.com
  45. 45. Do you need a reason? @DmitryVinnik dvinnik.com
  46. 46. Still need convincing? @DmitryVinnik dvinnik.com
  47. 47. Book Suggestion @DmitryVinnik dvinnik.com
  48. 48. Great @DmitryVinnik dvinnik.com
  49. 49. Now we know why we sleep @DmitryVinnik dvinnik.com
  50. 50. But how should we sleep? @DmitryVinnik dvinnik.com
  51. 51. Path to Healthy Sleep Light & Noise Pollution Constant Wake Time Controlled Environment 8 Hours, Uninterrupted @DmitryVinnik dvinnik.com
  52. 52. Book Suggestion @DmitryVinnik dvinnik.com
  53. 53. Sleep Nutrition WorkFitness Grounds for Anti-Stress Nutrition Fitness Work @DmitryVinnik dvinnik.com Sleep Nutrition
  54. 54. “You are what you eat” by Anthelme Brillat-Savarin @DmitryVinnik dvinnik.com
  55. 55. General Nutrition Diets ↑ Greens Experiment ↓ Sugar @DmitryVinnik dvinnik.com
  56. 56. Key to Food Control @DmitryVinnik dvinnik.com
  57. 57. Intermittent Fasting 16/8 Model 12→20 13→21 Stuffed Feeling Longevity Studies @DmitryVinnik dvinnik.com
  58. 58. Podcast Suggestions ● Ben Greenfield ● Model Health Show ● Human Optimization Hour @DmitryVinnik dvinnik.com
  59. 59. Heard that before @DmitryVinnik dvinnik.com
  60. 60. Sounds easy @DmitryVinnik dvinnik.com
  61. 61. Difficult in practice @DmitryVinnik dvinnik.com
  62. 62. Habits @DmitryVinnik dvinnik.com
  63. 63. Drivers of Daily Routines @DmitryVinnik dvinnik.com
  64. 64. Same rules for all Habits @DmitryVinnik dvinnik.com
  65. 65. Habit Loop @DmitryVinnik dvinnik.com
  66. 66. Habits Loop Cue Routine Reward Routine @DmitryVinnik dvinnik.com
  67. 67. Ready for a change @DmitryVinnik dvinnik.com
  68. 68. But seems to be a lot @DmitryVinnik dvinnik.com
  69. 69. Keystone Habits Stick to It Changes Behaviour Small Wins Ripple Effect @DmitryVinnik dvinnik.com
  70. 70. Book Suggestion @DmitryVinnik dvinnik.com
  71. 71. Sleep Nutrition WorkFitness Grounds for Anti-Stress Nutrition Fitness Work @DmitryVinnik dvinnik.com Sleep NutritionNutrition Fitness
  72. 72. Fitness Physical MentalMental @DmitryVinnik dvinnik.com
  73. 73. Physical Fitness Keystone Habit Requires Variations Requires Integration Provides Flexibility Requires Variations Requires Integration Provides Flexibility @DmitryVinnik dvinnik.com
  74. 74. Fitness as a Habit Establish Reward Establish Goals Find Community Identify Triggers @DmitryVinnik dvinnik.com
  75. 75. Gamification Suggestions ● Strava ● MyZone Tracker ● Wearables @DmitryVinnik dvinnik.com
  76. 76. Physical Fitness Keystone Habit Requires Variations Requires Integration Provides Flexibility Requires Variations Requires Integration Provides Flexibility Keystone Habit Requires Variations @DmitryVinnik dvinnik.com
  77. 77. Fitness Variation Acute Stress Vary Cardio Vary Focus Incorporate Yoga @DmitryVinnik dvinnik.com
  78. 78. Physical Fitness Keystone Habit Requires Variations Requires Integration Provides Flexibility Requires Variations Requires Integration Provides Flexibility Keystone Habit Requires Variations Requires Variations Requires Integration @DmitryVinnik dvinnik.com
  79. 79. Fitness Integration Mark in Calendar Desk Type Rotation Boredom Plan Active Commute @DmitryVinnik dvinnik.com
  80. 80. Physical Fitness Keystone Habit Requires Variations Requires Integration Provides Flexibility Requires Variations Requires Integration Provides Flexibility Keystone Habit Requires Variations Requires Variations Requires Integration @DmitryVinnik dvinnik.com Requires Integration Provides Flexibility
  81. 81. Flexibility of Fitness Workout + Travel Bodyweight Exercises Active Sightseeing Morning Routine @DmitryVinnik dvinnik.com
  82. 82. Fitness Physical MentalMental @DmitryVinnik dvinnik.com Physical Mental
  83. 83. Mental Fitness @DmitryVinnik dvinnik.com
  84. 84. Mindfulness Clearing Your Mind Controlling Emotions Embracing Solitude Incorporating Meditation Controlling Emotions Embracing Solitude Incorporating Meditation @DmitryVinnik dvinnik.com
  85. 85. Clear Mind Information Dump Source of Truth Single Focus Information Overload @DmitryVinnik dvinnik.com
  86. 86. Book Suggestion @DmitryVinnik dvinnik.com
  87. 87. Mindfulness Clearing Your Mind Controlling Emotions Embracing Solitude Incorporating Meditation Controlling Emotions Embracing Solitude Incorporating Meditation @DmitryVinnik dvinnik.com Clearing Your Mind Controlling Emotions
  88. 88. Jeremy Ashkenas, https://goo.gl/PeBRku @DmitryVinnik dvinnik.com
  89. 89. Jeremy Ashkenas, https://goo.gl/PeBRku @DmitryVinnik dvinnik.com
  90. 90. Focus on Positive Side Art of Unsent Letters Focus Improvements No Reasons to be Rude @DmitryVinnik dvinnik.com
  91. 91. Focus on Positive Side Art of Unsent Letters No Reasons to be Rude @DmitryVinnik dvinnik.com Focus on Success Proactive Feedback
  92. 92. Talk Suggestions ● Brett Cannon on Kindness ● Changelog Episode @DmitryVinnik dvinnik.com
  93. 93. Mindfulness Clearing Your Mind Controlling Emotions Embracing Solitude Incorporating Meditation Controlling Emotions Embracing Solitude Incorporating Meditation @DmitryVinnik dvinnik.com Clearing Your Mind Controlling Emotions Controlling Emotions Embracing Solitude
  94. 94. Art of Solitude Float Therapy Learn About Yourself Clear Judgements Quiet Moments @DmitryVinnik dvinnik.com
  95. 95. Mindfulness Clearing Your Mind Controlling Emotions Embracing Solitude Incorporating Meditation Controlling Emotions Embracing Solitude Incorporating Meditation @DmitryVinnik dvinnik.com Clearing Your Mind Controlling Emotions Controlling Emotions Embracing Solitude Embracing Solitude Incorporating Meditation
  96. 96. Meditation Guided Meditation Active Meditation Consistency is Key Unguided Meditation @DmitryVinnik dvinnik.com
  97. 97. Need help to get started? @DmitryVinnik dvinnik.com
  98. 98. Apps Suggestions ● Headspace ● Relax Meditation ● Calm @DmitryVinnik dvinnik.com
  99. 99. Sceptical of Meditation? @DmitryVinnik dvinnik.com
  100. 100. Book Suggestion @DmitryVinnik dvinnik.com
  101. 101. Sleep Nutrition WorkFitness Grounds for Anti-Stress Nutrition Fitness Work @DmitryVinnik dvinnik.com Sleep NutritionNutrition FitnessFitness Work
  102. 102. Main Sources of Work Stress Office Environment Communication Distractions Project Planning Communication Distractions Project Planning @DmitryVinnik dvinnik.com
  103. 103. Office and You Office Perks Open Office @DmitryVinnik dvinnik.com
  104. 104. Office and You Office Perks Work on Plane Work is just Work Open Office Office Bribes @DmitryVinnik dvinnik.com
  105. 105. Book Suggestion @DmitryVinnik dvinnik.com
  106. 106. Main Sources of Work Stress Office Environment Communication Distractions Project Planning Communication Distractions Project Planning @DmitryVinnik dvinnik.com Office Environment Communication
  107. 107. Synchronous Communication @DmitryVinnik dvinnik.com
  108. 108. Communication @DmitryVinnik dvinnik.com Asynchronous Reach Time
  109. 109. Communication @DmitryVinnik dvinnik.com Asynchronous Setting Expectations Names to Faces Response Time
  110. 110. Main Sources of Work Stress Office Environment Communication Distractions Project Planning Communication Distractions Project Planning @DmitryVinnik dvinnik.com Office Environment CommunicationCommunication Distractions
  111. 111. Mobile Devices Noise Control Getting into Zone Setting Boundaries Distractions Noise Control Setting Boundaries Getting into Zone @DmitryVinnik dvinnik.com
  112. 112. Before: @DmitryVinnik dvinnik.com
  113. 113. After: @DmitryVinnik dvinnik.com
  114. 114. Arrange Apps Disable Notifications Put Phone Away Don’t Disturb Mode Mobile Devices @DmitryVinnik dvinnik.com
  115. 115. Mobile Devices Noise Control Getting into Zone Setting Boundaries Distractions Noise Control Setting Boundaries Getting into Zone @DmitryVinnik dvinnik.com Mobile Devices Noise Control
  116. 116. Meaningless Noise Sound Support Noise Control @DmitryVinnik dvinnik.com
  117. 117. Apps Suggestions ● Brain.fm ● Spotify ● MyNoise @DmitryVinnik dvinnik.com
  118. 118. Meaningless Noise Sound Support Noise Cancellation Noise Control @DmitryVinnik dvinnik.com
  119. 119. Solutions Suggestions ● Ear Plugs ● Earmuffs ● Noise Cancelling Headphones@DmitryVinnik dvinnik.com
  120. 120. Meaningless Noise Sound Support Library Rules Noise Cancellation Noise Control @DmitryVinnik dvinnik.com
  121. 121. Keep Quiet Async Ping First Discuss the Rules Establish Office Hours Library Rules @DmitryVinnik dvinnik.com
  122. 122. Main Sources of Work Stress Office Environment Communication Distractions Project Planning Communication Distractions Project Planning @DmitryVinnik dvinnik.com Office Environment CommunicationCommunication DistractionsDistractions Project Planning
  123. 123. Low Hanging Fruits Dogfooding Conway’s Law Parkinson’s Law Project Planning @DmitryVinnik dvinnik.com
  124. 124. More Sources of Work Stress Long Hours Productivity & Effectiveness Productivity & Effectiveness@DmitryVinnik dvinnik.com
  125. 125. Creatures of Habit Unreasonable Expectations Major Regret 150% + 50% 100% + 100% Overwork/Long Hours @DmitryVinnik dvinnik.com
  126. 126. Book Suggestion @DmitryVinnik dvinnik.com
  127. 127. More Sources of Work Stress Long Hours Productivity & Effectiveness Productivity & Effectiveness@DmitryVinnik dvinnik.com Long Hours Productivity & Effectiveness
  128. 128. Split Hours Productivity & Effectiveness @DmitryVinnik dvinnik.com
  129. 129. Unused Benefits Challenge Yourself Lost Passion Productivity & Effectiveness 60 x 1 15 x 4 @DmitryVinnik dvinnik.com
  130. 130. Book Suggestion @DmitryVinnik dvinnik.com
  131. 131. Sleep Nutrition WorkFitness Grounds for Anti-Stress Nutrition Fitness Work @DmitryVinnik dvinnik.com Sleep NutritionNutrition FitnessFitness WorkWork Sleep Nutrition Fitness Work
  132. 132. Are there any gotchas? @DmitryVinnik dvinnik.com
  133. 133. Yes, there are @DmitryVinnik dvinnik.com
  134. 134. Recipe for Failure Dogmatism Jumping In Too Fast Not Having Goals Fighting Your Nature @DmitryVinnik dvinnik.com
  135. 135. Book Suggestion @DmitryVinnik dvinnik.com
  136. 136. Lots of information... @DmitryVinnik dvinnik.com
  137. 137. Who do we trust? @DmitryVinnik dvinnik.com
  138. 138. Recommendations Find Specialist Talk to Professional Experiment Share your Experience @DmitryVinnik dvinnik.com
  139. 139. To the point on sharing @DmitryVinnik dvinnik.com
  140. 140. Skipped major part of habits @DmitryVinnik dvinnik.com
  141. 141. What does make habits stick? @DmitryVinnik dvinnik.com
  142. 142. Beliefs Find Inspiration Find Purpose Find Community @DmitryVinnik dvinnik.com
  143. 143. Call For Action Find Purpose Inspire and be Inspired Enjoy Life @DmitryVinnik dvinnik.com
  144. 144. Q/A @DmitryVinnik dvinnik.com
  145. 145. About Speaker Twitter: @DmitryVinnik Blog: dvinnik.com LinkedIn: in/dmitry-vinnik/ Email: dmitry@dvinnik.com

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