1 sekund foran - bliv mere effektiv med mindfulness

© 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

P
ALTID PÅA
D
I
PRESSET
INFORMATIONS
OVERSVØMMET
DISTRAHERET

HVILKET
STATE OF MIND
HAR DU
BRUG FOR
FOR AT OPNÅ
RESULTATER

RESULTATER
HANDLINGER
TANKER
VALG

HVOR GODT LEDER DU DINE
TANKER TIL AT OPNÅ
RESULTATER?

RESULTATER
MINDFULNESS
FÅR DIG ET
SEKUND
FORAN
TIL AT
OPNÅ

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.

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

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

ATTENTION
DEFICIT TRAIT
Harvard Business Review: “Overloaded Circuits: Why Smart People Underperform”, Edward M. Hallowell

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

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

1 SEKUND FORAN
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

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

Neural networks
References:
http://nba.uth.tmc.edu/neuroscience/s1/introduction.html
http://science.education.nih.gov/supplements/nih4/self/guide/info-brain.htm

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

MINDFULNESS
TRÆNING
ER…
…at lære at mestre dine tanker

CountingBreathingAnatomy Distractions
A B C D

Anatomy
 Grounded balance
 Ret ryg
 Afslappede skuldre og arme
 Hvilende hænder
 Øjnene
Anatomy Breathing Counting Distractions

Breathing

Counting
1
2
3
4
5
6
7
8
9
10
1
2
3
4
5
6
7
8
9
10

Distractions
RELAX RELEASE RETURN

Basic mindfulness training
CountingBreathingAnatomy Distractions
A B C D

VESTLIG VIDENSKAB
TUSINDER AF
FORSKNINGS
PROJEKTER

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

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

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

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

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

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

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

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

MINDFULNESS TRÆNING ØGER IMMUNSYSTEMET
Psychosomatic Medicine 2003: ”Alterations in Brain and Immune Function Produced by Mindfulness Meditation”. Richard J. Davidson, PhD, et.al.

Overall benefits

At arbejde med mindfulness
REGEL # 1
Fokuser på det du vælger
REGEL # 2
Vælg dine distraktioner
opmærksomt

ÅBENT
OPMÆRKSOM
AUTOPILOT
SKARPT
FOKUSERET
MINDFUL
KVADRANT
2.
4.KVADRANT
1.KVADRANT
3.KVADRANT
DISTRAHERET
KREATIV
FLOW

Hvad kan du gøre for at arbejde mere effektivt?
Individuelt?
Socialt?
Teknisk?

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

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©

“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

“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

“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

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

1 SEKUND FORAN
BLIV MERE EFFEKTIV MED MINDFULNESS
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1 sekund foran - bliv mere effektiv med mindfulness

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