MENTALTRÆNING og den videnskabelige forklaring

Transcription

1 MENTALTRÆNING og den videnskabelige forklaring RIKKE ØSTERGAARD CHRISTENSEN, SENIOR TRAINER, THE POTENTIAL PROJECT

2 MENTALTRÆNING og den videnskabelige forklaring AGENDA Hvad er mental kvalitet? Sociologisk blik hvorfor mentaltræning er blevet nødvendigt Neurologien bag mentaltræning træning Fokus træning Hvad videnskaben og virksomheder siger Mentaltræning i en travl hverdag hvordan gør vi

3 MENTAL KVALITET?

4 Sociologisk blik Tiderne ændrer sig

5 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.

6 P A I D PRESSURED ALWAYS ON INFORMATION OVERLOADED DISTRACTED

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8 OVERBLIK OG MENTALT OVERSKUD AT UNDGÅ LIMBIC HIJACKS Neocortex (neopallium) Rationel tænkning, logik etc. (Eocene epoch million years ago) Limbic system (paleopallium) Følelser, humør etc. (Jurassic period million years ago) Reptilian complex (archipallium) Sult, overlevelse (Triassic period million years ago) Yale Medical School: The triune brain in evolution: Role in paleocerebral functions, 1990, MacLean, P. D. Science 317: : Evolution in the social brain, 2007, Dunbar, R.I.M and Shulz, S.

9 Rationelle beslutninger vs. følelsesmæssige Vi tror ofte at vores beslutninger er rationelle men Yale Medical School: The triune brain in evolution: Role in paleocerebral functions, 1990, MacLean, P. D. Science 317: : Evolution in the social brain, 2007, Dunbar, R.I.M and Shulz, S.

10 Modern office life and an increasingly common condition called Attention Deficit Trait are turning steady executives into frenzied underachievers. Harvard Business Review: Overloaded Circuits: Why Smart People Underperform, Edward M. Hallowell

11 46.9% OF THE TIME OUR ATTENTION IS WANDERING Killingsworth MA, Gilbert DT. A Wandering Mind Is an Unhappy Mind. Science 12 November 2010: Vol no. 6006, p. 932 DOI: /science

12 HVOR OFTE VANDRER DIT SIND?

13 Multitasking is a terrible coping mechanism. A body of scientific evidence demonstrates fairly conclusively that multitasking makes human beings less productive, less creative, and less able to make good decisions. If we want to be effective, we need to stop.

14 MENTALTRÆNING ER at lære at mestre dine tanker og følelser For at kunne dette skal vi træne vores fokus

15 Fokus træning hvordan træner vi vores fokus

16 A B C D Anatomy Breathing Counting Distractions

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

18 Breathing Anatomy Breathing Counting Distractions

19 Counting Anatomy Breathing Counting Distractions

20 Distractions RELAX RELEASE RETURN Anatomy Breathing Counting Distractions

21 Basic mindfulness training A B C D Anatomy Breathing Counting Distractions

22 Mentaltræning forbedrer din søvnkvalitet Significant forbedring i: Subjective Sleep Quality Sleep Efficiency Sleep Latency Use of Sleep Medication Daytime Dysfunction Sleep Disturbances International Journal on Behavioral Medicine 2005: Dr. Linda Carlson Impact of Mindfulness Based Stress Reduction on Sleep, Mood, Stress and Fatigue Symptoms

23 Mentaltræning forbedrer dit imunforsvar Flere antibody-titers i blodet Psychosomatic Medicine 2003: Alterations in Brain and Immune Function Produced by Mindfulness Meditation. Richard J. Davidson, PhD, et.al.

24 Organizational benefits at Carlsberg 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

25 Individual benefits at Google 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 s, 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

26 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.

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

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

29 Hvad kan du gøre for at få mentaltræning ind i din hverdag? Individuelt? Socialt? Teknisk?

30 Leadership pioneer, Peter F. Drucker

31 MENTALTRÆNING OG DEN VIDENSKABELIGE FORKLARING TAK RIKKE ØSTERGAARD CHRISTENSEN. SENIOR TRAINER, THE POTENTIAL PROJECT