Mind indfu fuln lness in in Se Servi vice and Le Leadership - - PowerPoint PPT Presentation
Mind indfu fuln lness in in Se Servi vice and Le Leadership ip February 15, 2019 Brenda Fingold, JD, MA Assistant Director, Workplace and Leadership Education Mindfulness Center Brown University School of Public Health In Mindfulness,
Mind indfu fuln lness in in Se Servi vice and Le Leadership ip
February 15, 2019
Brenda Fingold, JD, MA Assistant Director, Workplace and Leadership Education Mindfulness Center Brown University School of Public Health
In Mindfulness, a Method to Sharpen Focus and Open Minds
The Busier You Are, The More You Need Mindfulness
Harvard Business Review
Mindfulness: Foundational Training for Dispute Resolution
Faculty Scholarship
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Harvard Business Review
January 8, 2015
“Mindfulness should no longer be considered a “nice- to-have” for executives. It’s a “must-have”: a way to keep our brains healthy, to support self-regulation and effective decision-making capabilities, and to protect
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2018 Report of National Task Force on Lawyer Well-Being (consisting of ABA law practice division, ABA CPR Professionalism, Lawyer Assistance Programs, Conference of Chief Judges, etc.)
▪ The Science, Benefits and Practice ▪ Navigating Stress and Challenge With More Ease and Effectiveness ▪ Mindfulness in Communication ▪ Integrating Mindfulness into Life and Service ▪ LUNCH ~ 12:15pm
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MIN INDFULNESS S AND TH THE BR BRAIN
➢ Focus ➢ Working memory ➢ Decision-making and problem solving ➢ Resilience ➢ Calmness ➢ Cognitive function ➢ Regulation of emotions and knee-jerk reactions ➢ Ethical and rational behavior ➢ Perspective, flexibility and agility
Fox et al., Tang et al,, Hölzel et al.
Mind indfu fuln lness Practi tice Posit sitiv ively ly Im Impacts Physic sical l Co Condit itio ions
➢ Chronic Pain ➢ Heart Disease ➢ High Blood Pressure ➢ Diabetes ➢ Digestive Issues ➢ Headaches ➢ Asthma (preliminary) ➢ Immune System Function (preliminary) ➢ Cancer Patients – Stress, Quality of Life ➢ Positive changes in risk factors that may lead to more serious chronic ailments
Carlson, LE 2012 ISRN Psychiatry 2012: 651583; Kaliman, P. 2014 Psychonueroendocrinology 40: 96-107; Creswell, JD. 2012 Brain Behav. Immun. 2012 26:1095-101; Kopf, S. 2014 Exp Clin Endocrinol Diabetes 122: 341-9; Gaylord, SA. 2011 Am J Gastroenterol. 106(9): 1678-88
Mind indfu fuln lness Posit sitiv ively ly Im Impacts Mental and Emotio ional l Well ll-Bein ing
➢ Anxiety ➢ Depression ➢ Stress reactivity ➢ Happiness ➢ Compassion for self and others ➢ Addiction and habit change ➢ Quality of life ➢ Burnout symptoms
Grossman et al. 2004 J Psychosomatic Research 57:35-43; Khoury et al. 2013. Clin Psychol Rev 33:763-71; Segal et al. 2010 Arch n Psychiatry 67:1256-64; Bowen et al. 2014 JAMA Psychiatry 71:547- 556 Goyal M, et al.. 2014 JAMA Intern Med 174:357-368
Paying attention in a particular way: On purpose, in the present moment and non-judgmentally
16 47% of waking hours are spent thinking about something
Killingsworth and Gilbert, Harvard University
▪ Improve focus and management of attention ▪ Stress reduction, well-being and resilience ▪ Prevent errors and unintentional ethical violations ▪ Reduce implicit bias and strengthening efforts around diversity and inclusion ▪ Mindful communication and collaboration ▪ Mindful Meetings ▪ Leadership
MIN INDFULNESS STR TRENGTHENS IN INNATE ATTENTIONAL CAP APACITIES
Mental fitness and the ability to choose where to direct energy and attention.
More skillfully navigate the unpleasant or stressful by learning to stay engaged with openness, curiosity and acceptance.
Cultivates cognitive flexibility and ease in taking different perspectives. Improves the ability to notice and respond to the body’s messages. Enhances ability to notice thoughts and emotions without getting caught up in them. Focus on direct experience rather than
about the experience.
The average worker:
➢Checks Facebook 21 times a day ➢Checks email 74 times a day ➢Shifts computer screens an average of 566 times a day (i.e., switch from document to email to website) ➢Distracts and interrupts themselves almost as much as they are getting externally interrupted.
There is a high cost to recovering from interrupted work: forgetfulness, redundancy, increased mistakes, longer completion time, increased frustration and stress, harmful changes in the brain relating to multi-tasking, lost
Study of employees of high-tech companies from Department of Informatics at U.Cal.
Mindful Task v. Multi-Task
EUSTRESS ACUTE STRESS CHRONIC STRESS BURNOUT
▪ Focus ▪ Higher level thinking and problem solving ▪ Creativity and innovation ▪ The ability to switch strategies flexibly ▪ Emotional regulation and the ability to “let things go” ▪ Impulse control ▪ Memory and the ability to access information ▪ The curiosity and self-compassion required for learning ▪ Physical, mental and emotional health and well-being
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...what we know from looking at the brain scans of people that are always rushing around, who never taste their food, who are always going from one task to another without actually realizing what they're doing, is that the emotional part of the brain that drives people is on high alert all the time. When people think: "I'm rushing around to get things done,” it's almost like, biologically, they're rushing around escaping from a predator. That's the part of the brain that's active. But nobody can run fast enough to escape their own worries.
~ Mark Williams, professor of clinical psychology at Oxford; author of: Mindfulness: Finding Peace in a Frantic World
BIAS
A ASSUMPTIONS Past Experience Fear and Worry
How We See Things Determines How We Respond to Them.
Other Influencers of Perception:
Mindfulness can break the link between perception and behavior
Jon Kabat-Zinn, Full Catastrophe Living
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AWARENESS
THOUGHTSs
BODY SENSATIONS
EMOTIONS
AUTOMATIC THOUGHTS
I’ll never have time for all this work.
FEELINGS
Overwhelmed anxious frustrated resentful irritable sad
BODY SENSATIONS
Low energy, can’t focus, indigestion fatigue, headache, muscle aches
BEHAVIORS/ COPING STRATEGIES
Work excessively, skip meals, cut sleep and/or exercise, snap at colleagues, family, others, miss important events, isolate, cut corners, avoid tasks, make impulsive judgements to get things done
right now? Thoughts Emotions Body Sensations
include the body and surroundings
Breathe Observe – What’s happening here?
Check in with body, mind states, emotions, urges, environment.
Proceed
With an expanded sense of the moment, your intentions and the ability to choose a skillful response to the question: What’s called for now?
* Know your personal stress warning signals *
just one particular moment. Connect to meaning whenever you get caught up in the craziness of the season.
instead of a challenge or a way to grow or laugh or be creative. Can you see this issue from a different perspective. (Note that the interpretation of stressful events is often more important than the events themselves.)
have a choice in how you respond to them (a daily practice is key here)
all alone. Social support plays a vital role in shielding people from the detrimental effects of stress.
▪ Stop habitual, autopilot-driven, reactive modes of activity ▪ See ourselves, others and information more clearly ▪ Understand situations more fully ▪ Choose effective, contextually relevant solutions.
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▪ Self-kindness vs. Self-judgment
– Recognizing that being imperfect, failing and experiencing life difficulties is inevitable. Tend towards kindness and gentleness
▪ Common humanity vs. Isolation
– Recognizing that suffering and personal inadequacy is part of the shared human experience
▪ Mindfulness vs. Over-identification
– Balanced approach. We can’t ignore our pain and suffering or over-identify with it and being swept away by negativity
– Recognize “early warning signs” – Seek out support and connection – Establish healthy service/work/home balance – Sleep and exercise
Comfort Zone (watch for sink hole)
Stretch Zone Growth/Learning/Challenge Zone
Too Much Zone Overwhelm/Distress Zone
All day long we move between these zones. Mindfulness helps us to recognize and modulate where we are at any particular moment and be able to more effectively determine ”What’s Called For Now.”
~George Bernard Shaw
How much of the time are we really here when we are having a conversation? We may look here, but how often are we actually:
“It is often through the quality of our listening and not the wisdom of our words that we are able to effect the most profound change in the people around us.”
Remen
“To listen is to lean in softly with a willingness to be changed by what we hear.”
“Listening is considered an essential leadership skill.”
“Pure listening is letting go of control. It’s not easy and takes
Do I know this for sure?
Will it serve the needs of the moment, project, discussion, etc.
Is now the best time to share it or would another time be better?
Is it respectful of the other person, with best intentions for all?
“The truth is when you’re
something from somebody else it’s tempting to just get in and out as quickly as possible in an effort to get what you need and move on to the next thing.”
Dawa Tarchin
➢ Center Before You Enter ➢ Consciously transition to HERE between activities ➢ Notice when you become distracted and return to the meeting ➢ Listen mindfully – “To listen is to lean in softly with a willingness to be changed by what we hear.” ➢ Speak mindfully – Is it true, helpful, timely and respectful? ➢ Notice the strong pull of the mind to react automatically and use the STOP practice when you feel triggered. ➢ Notice when you are “pre-judging” rather than curious. ➢ Stay connected to your breath and body (for information and regulation) ➢ Be kind to self and other as you try new ways of relating
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“Money in the Bank”
The more you build the muscle of mindfulness, the more naturally and consistently it will arise in the course of your day ➢ Sitting Meditation ➢ Body Scan ➢ Walking Meditation ➢ Mindful Movement – Yoga, Stretching, Tai Chi
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Urgent Not urgent Important
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Crisis
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Deadline – report due tomorrow
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Pressing problem
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Most self-care and stress management
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Long range planning
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Relationships
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Leisure time and doing things you love
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Making space for creation, innovation, inspiration and mindful leadership Not important
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Attention callers:
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Phone “needs” answering
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Interruptions
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Certain emails
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Things that are urgent to others but may not be your priority in this moment
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Time fillers and distractions
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Too much TV, internet
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What is it for you?