Et sekund foran bliv mere effektiv med mindfulness dem 17. marts 2014

1 SEKUND FORAN
AGENDA
Hvorfor mindfulness i en travl hverdag?
Neurologien bag mindfulness træning
BLIV MERE EFFEKTIV MED MINDFULNESS
© The Potential Project. All rights reserved.
RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJECT
RASMUS.HOUGAARD@POTENTIALPROJECT.COM
Mindfulness træning
Hvad siger videnskaben?
At arbejde med mindfulness
Google, Carlsberg og If – et par virkelige historier

P
ALTID PÅA
I
PRESSET
A
D
I INFORMATIONS
OVERSVØMMET
DISTRAHERET

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

TANKER
VALG
RESULTATER
HANDLINGER

HVOR GODT LEDER DU DINE
TANKER TIL AT OPNÅ
RESULTATER?

MINDFULNESS
FÅR DIG ET
SEKUND
FORAN
RESULTATER
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

KONSEKVENSER AF MULTITASKING
REDUCES EFFICIENCY
(SWITCH TIME)
DECREASES QUALITY
KILLS OVERVIEW
(POOR PRIORITIZATION)
REDUCES WELL-BEING
DECREASES QUALITY
(MORE MISTAKES)
HAMPERS CREATIVITY
(”CUP FULL”)
REDUCES WELL-BEING
(INCREASES STRESS)
DRAINS ENERGY
(SWITCH ENERGY)
REWIRES THE BRAIN
(BECOMES DEFAULT WORKING MODE)
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
ATTENTION
DEFICIT TRAIT
Harvard Business Review: “Overloaded Circuits: Why Smart People Underperform”, Edward M. Hallowell

UNDERSTANDING AND MANAGING
ATTENTION
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
OF THE TIME OUR ATTENTION IS WANDERINGOF THE TIME OUR ATTENTION IS WANDERING

1 SEKUND FORAN
AGENDA
Hvorfor mindfulness i en travl hverdag?
MED CORPORATE-BASED MINDFULNESS TRÆNING
Mindfulness træning
Hvad siger videnskaben?
Google, Carlsberg og If – et par virkelige historier

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…at lærelære atat mestremestre dine tankerdine tanker
…at…at lærelære atat mestremestre dine tankerdine tanker

A B C D
CountingBreathingAnatomy Distractions
A B C D

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

Breathing

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

Distractions
RELAX RELEASE RETURN

Basic mindfulness training
A B C D
CountingBreathingAnatomy Distractions
A B C D

VESTLIG VIDENSKAB
TUSINDER AF
TUSINDER AF
FORSKNINGS
PROJEKTER

MINDFULNESS FORBEDRE HUKOMMELSEN
Memorytestscore
14
12
10
4 dage
20 min/dag
Consciousness and Cognition. 2010 Jun;19(2):597-605. “Mindfulness… improves cognition: evidence of brief mental training”. Zeidan, et al.Memorytestscore
før efter
10
8
6
4
2
0

MINDFULNESS SÆNKER HJERTERYTMEN
90
3 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.
HeartRate
før efter
80
70
50
40
20
10
0
60
30

16,00
Cohen's Perceived
Stress Scale
MINDFULNESS TRÆNING REDUCERER STRESS
8.00
før efter
12.00
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

MINDFULNESS REDUCERER BLODTRYK
Blood Pressure
101
99
End of mindfulness
program
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.
97
95
93
2 4 6 8 10 12
Uger med mindfulness træning
program
4 weeks later

MINDFULNESS ØGER LIVSGLÆDEN
Depression(POMSscore)
18
16
14
3 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.
Depression(POMSscore)
Session 1 Session 3
14
10
8
4
2
0
12
6

Subjektiv søvnkvalitet
Søvn effektivitet
MINDFULNESS TRÆNING ØGER SØVNKVALITET
SIGNIFIKANTE FORBEDRINGER I
Latenstid før søvn
Brug af sovemidler
Dagtime dysfunktion
Søvnforstyrrelser
International Journal on Behavioral Medicine 2005: Dr. Linda Carlson “Impact of Mindfulness Based Stress Reduction on Sleep, Mood, Stress and Fatigue Symptoms”

MINDFULNESS HOLDER HJERNEN SKARP OG HURTIG
Mindfulness group
25 30 35 40 45 50
1.00
age
Adjusted total
grey matter
volume
Control group
-100
-50
0
50
25 30 35 40 45 50
Neurobiology of Aging 28, 2007: Age effects on gray matter volume and attentional performance, Giuseppe Pagnoni & Milos Cekic.
Sustained
attention
score
0.85
0.90
0.95
1.00
Reaction time
(milliseconds)
350
400
450
550
500

MINDFULNESS REDUCERER CELLERS ALDRING
Telomeraseunitsper10.000cells
13.00
12.00
11.00
10.00
Psychoneuroendocrinology PNEC-1870, 2010: Intensive meditation training, immune cell telomerase activity, and psychological mediators, Tonya L. Jacobs et. Al.
Telomeraseunitsper10.000cells
Control group Mindfulness group
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

REGEL # 1
Fokuser på det du vælgerFokuser på det du vælgerFokuser på det du vælgerFokuser på det du vælger
Fokuser på det du vælgerFokuser på det du vælgerFokuser på det du vælgerFokuser på det du vælger
REGEL # 2
Vælg dine distraktionerVælg dine distraktionerVælg dine distraktionerVælg dine distraktioner
opmærksomtopmærksomtopmærksomtopmærksomt

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

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

ARBEJDE OG MINDFULNESS
ØGET JOB
PERFORMANCE
ØGET WORK-LIFE
BALANCE
ØGET FOKUSØGET LIVSKVALITET
ØGET ARBEJDSGLÆDE
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©©
Fokus & koncentration
Klare mål & prioriteter
Effektivitet & produktivitet
Kreativitet & innovation
CORPORATE BASED MINDFULNESS TRAINING©©
CBMT
KREATIVITET&
ENERGI
CBMT©©
ARBEJDSGLÆDE &
BALANCE
Arbejdsglæde & trivsel
Work-life Balance
Stress reduktion & fastholdelse
Kreativitet & innovation
Fysisk & mental energi
Kreativitet & energi kultur

“Carlsberg IT has over the last half year
developed into an mindful organization.
Organizational benefits at Carlsberg
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

“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
Individual benefits at Google
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

“I joined the program expecting that we
THE REAL BENEFITS OF
MINDFULNESS AT WORK
“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.

BOGENS INDHOLD
De to mindfulness metoder
Videnskaben om mindfulness
De otte mentale strategier
Emails
Møder
Prioritering
Mv.
Mv.
Mindfulness og energi
Fysisk
Mentalt
Den daglige træning
Mindful ledelse
Mindfulness i organisationer

1 SEKUND FORANBLIV MERE EFFEKTIV MED MINDFULNESS
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Et sekund foran bliv mere effektiv med mindfulness dem 17. marts 2014

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Et sekund foran bliv mere effektiv med mindfulness dem 17. marts 2014