Post on 28-May-2015
© The Potential Project. All rights reserved.
1 SEKUND FORAN
RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJECTRASMUS.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
© The Potential Project. All rights reserved.
© The Potential Project. All rights reserved.
PALTID PÅA
DI
PRESSET
INFORMATIONS OVERSVØMMET
DISTRAHERET
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HVILKETSTATE OF MINDHAR DUBRUG FOR FOR AT OPNÅ RESULTATER
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RESULTATER
HANDLINGER
TANKER
VALG
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HVOR GODT LEDER DU DINE TANKER TIL AT OPNÅ
RESULTATER?
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RESULTATER
MINDFULNESS FÅR DIG ET SEKUND FORAN TIL AT OPNÅ
© The Potential Project. All rights reserved.
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.
© The Potential Project. All rights reserved.
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
© The Potential Project. All rights reserved.
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
© The Potential Project. All rights reserved.
ATTENTION DEFICIT TRAIT
Harvard Business Review: “Overloaded Circuits: Why Smart People Underperform”, Edward M. Hallowell
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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
© The Potential Project. All rights reserved.
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
© The Potential Project. All rights reserved.
1 SEKUND FORAN
RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJECTRASMUS.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
MED CORPORATE-BASED MINDFULNESS TRÆNING
© The Potential Project. All rights reserved.
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 Inc3: http://nba.uth.tmc.edu/neuroscience/s2/chapter01.html
© The Potential Project. All rights reserved.
Neural networks
References:http://nba.uth.tmc.edu/neuroscience/s1/introduction.html
http://science.education.nih.gov/supplements/nih4/self/guide/info-brain.htm
© The Potential Project. All rights reserved.
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
© The Potential Project. All rights reserved.
MINDFULNESS TRÆNING
ER…
…at lære at mestre dine tanker
© The Potential Project. All rights reserved.
© The Potential Project. All rights reserved.
1 SEKUND FORAN
RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJECTRASMUS.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
MED CORPORATE-BASED MINDFULNESS TRÆNING
© The Potential Project. All rights reserved.
CountingBreathingAnatomy Distractions
A B C D
© The Potential Project. All rights reserved.
Anatomy
Grounded balance
Ret ryg
Afslappede skuldre og arme
Hvilende hænder
Øjnene
Anatomy Breathing Counting Distractions
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Breathing
Anatomy Breathing Counting Distractions
© The Potential Project. All rights reserved.
Counting
Anatomy Breathing Counting Distractions
1
2
3
4
5
6
7
8
9
10
1
2
3
4
5
6
7
8
9
10
© The Potential Project. All rights reserved.
Distractions
Anatomy Breathing Counting Distractions
RELAX RELEASE RETURN
© The Potential Project. All rights reserved.
Basic mindfulness training
CountingBreathingAnatomy Distractions
A B C D
© The Potential Project. All rights reserved.
1 SEKUND FORAN
RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJECTRASMUS.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
MED CORPORATE-BASED MINDFULNESS TRÆNING
© The Potential Project. All rights reserved.
VESTLIG VIDENSKAB
TUSINDER AF FORSKNINGSPROJEKTER
© The Potential Project. All rights reserved.
Consciousness and Cognition. 2010 Jun;19(2):597-605. “Mindfulness… improves cognition: evidence of brief mental training”. Zeidan, et al.
MINDFULNESS FORBEDRE HUKOMMELSEN
Mem
ory
test
score
før efter
14
12
10
8
6
4
2
0
4 dage
20 min/dag
© The Potential Project. All rights reserved.
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
Heart
Rate
før efter
90
80
70
50
40
20
10
0
3 Dage
20 min/dag
60
30
© The Potential Project. All rights reserved.
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
© The Potential Project. All rights reserved.
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
© The Potential Project. All rights reserved.
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
Depre
ssio
n (
PO
MS s
core
)
Session 1 Session 3
18
16
14
10
8
4
2
0
3 Dage
20 min/dag
12
6
© The Potential Project. All rights reserved.
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
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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
score0.85
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
© The Potential Project. All rights reserved.
Psychoneuroendocrinology PNEC-1870, 2010: Intensive meditation training, immune cell telomerase activity, and psychological mediators, Tonya L. Jacobs et. Al.
MINDFULNESS REDUCERER CELLERS ALDRINGTelo
mera
se u
nits p
er
10.0
00 c
ells
Control group Mindfulness group
13.00
12.00
11.00
10.00
9.00
8.00
7.00
6.00
© The Potential Project. All rights reserved.
MINDFULNESS TRÆNING ØGER IMMUNSYSTEMET
Psychosomatic Medicine 2003: ”Alterations in Brain and Immune Function Produced by Mindfulness Meditation”. Richard J. Davidson, PhD, et.al.
© The Potential Project. All rights reserved.
Overall benefits
© The Potential Project. All rights reserved.
1 SEKUND FORAN
RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJECTRASMUS.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
MED CORPORATE-BASED MINDFULNESS TRÆNING
© The Potential Project. All rights reserved.
At arbejde med mindfulness
REGEL # 1
Fokuser på det du vælger
REGEL # 2
Vælg dine distraktioner opmærksomt
© The Potential Project. All rights reserved.
ÅBENTOPMÆRKSOM
AUTOPILOT
SKARPTFOKUSERET
MINDFUL
KVADRANT2.
4.KVADRANT
1.KVADRANT
3.KVADRANT
DISTRAHERET
KREATIV
FLOW
© The Potential Project. All rights reserved.
Hvad kan du gøre for at arbejde mere effektivt?
Individuelt?
Socialt?
Teknisk?
© The Potential Project. All rights reserved.
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
© The Potential Project. All rights reserved.
1 SEKUND FORAN
RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJECTRASMUS.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
MED CORPORATE-BASED MINDFULNESS TRÆNING
© The Potential Project. All rights reserved.
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©
© The Potential Project. All rights reserved.
“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 effectivenessand less stress.”
Kenneth Egelund Schmidt, CIOCarlsberg Group
Organizational benefits at Carlsberg
© The Potential Project. All rights reserved.
“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 MarketsGoogle Asia Pacific
Individual benefits at Google
© The Potential Project. All rights reserved.
“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 becomingbetter human beings.”
Thomas Berg, Sales DirectorIF Insurance.
THE REAL BENEFITS OF MINDFULNESS AT WORK
© The Potential Project. All rights reserved.
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
© The Potential Project. All rights reserved.
1 SEKUND FORAN
RASMUS HOUGAARD, INTERNATIONAL DIRECTOR, THE POTENTIAL PROJECTRASMUS.HOUGAARD@POTENTIALPROJECT.COM
BLIV MERE EFFEKTIV MED MINDFULNESS
TAK
© The Potential Project. All rights reserved.