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Organize Your Mind, Organize Your Life
Margaret Moore, MBACEOWellcoaches Corporationwww.wellcoaches.com
Co-DirectorInstitute of CoachingMcLean Hospital, an affiliate of Harvard Medical Schoolwww.instituteofcoaching.org
Coach Megwww.coachmeg.com
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Agenda
■ Epidemic Trio
◘ Distraction+ Self-regulation + Obesity■ Brain models for self-help
■ Six rules of order to organize your mind
■ What’s your first step?
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Distractions cause 8,000 car crashes a day
3 www.distraction.gov
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Self-regulation is the social pathology of our times
■ Choose the moment? or
■ Choose the future?
Willpower (2011): Roy Baumeister, PhD
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Brain Models for Self-Help
■ The Emotional Life of the Brain – Richard Davidson, PhD
■ The Willpower Instinct – Kelly McGonigal, PhD
■ Mindsight/The Mindful Brain – Dan Siegel, MD
■ Buddha’s Brain - Rick Hanson, PhD
■ You are not your Brain, The Mind & The Brain – Jeffrey Schwartz, MD
■ Your Brain & Business, the Neuroscience of Great Leaders - Srini Pillay, MD
■ Your Brain at Work - David Rock
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Brain Models for Self-Help
■ The Winner’s Brain - Jeff Brown, PhD, Mark Fenske, PhD
■ Your Creative Brain - Shelley Carson, PhD
■ Organize Your Mind, Organize Your Life - Paul Hammerness, MD, Coach Meg
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Rules of Order
Sweep your brain clean
◘ Tame frenzy◘ Sustain focus◘ Manage distractions
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Rules of Order
Get above the forest to the big picture
◘ Harness working memory◘ Generate leaps of insight◘ Connect the dots
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■ Negative emotions arising from the limbic system which intrude and impair functioning of the pre-frontal cortex
What is frenzy in the brain?
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◘ Stress◘ Worry◘ Anxiety◘ Sadness◘ Frustration◘ Irritability
What is frenzy in the brain?
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Inner critic frenzy
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Outside frenzy
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■ Internal or external
■ Big or small
Frenzy gets in the way of focus
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Tame frenzy – self-awareness
◘ Activate your inner Sherlock Holmes◘ Notice when your emotional state is
agitated, edgy◘ When are you most calm? Most frenzied?◘ Where is the frenzy coming from?
• Longstanding internal sources of frenzy
• Big sources of external frenzy
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Tame frenzy – self-awareness - NAME
◘ Gently stop and name the emotion ◘ Like a child that cries, the emotion is
asking for attention◘ Naming an emotion enables the pre-frontal
cortex to notice the emotion and let it go
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Tame frenzy – self-awareness - APPRAISE
◘ Appraise whether the emotional state is a valid one – are you over-reacting?
◘ Engage the thinking areas, the areas of cognitive control (e.g. pre-frontal cortex)
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Open-minded
Flexible
Creative
Adaptable
Peripheral vision
Big picture
Positive emotions improve cognitive function
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Tame frenzy: Engage heart, lungs, muscles
Build new habits which bring calm:
◘ Exercise◘ Meditate◘ Mindfulness practices◘ Breathe◘ Sleep
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Attention in the brain
◘ Key component of Executive Function◘ Pre-frontal cortex, Anterior cingulate cortex◘ Normal attention capacity ~ one hour ◘ ADHD ~ “minutes..seconds..what was the
question?”
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FlowArousal
Anxiety
Worry Control
Relaxation
Boredom
Apathy
Skills
Challenges
Low
High
High
Psychology of Optimal Experience
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Stretch a little outside your box
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Sustain focus
◘ Inventory times of peak attention◘ Get more out of flow-producing activities
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Harness your drive
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Sustain focus
◘ Deliberately initiate mindful attention◘ Tell your brain what your goals are◘ Mind training – practice, practice, practice
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Brain breaks
◘ Everything in moderation – take a brain break
◘ Mind wandering◘ Recharge your brain
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Apply the brakes: Stop/go paths in the brain
◘ The brain has pathways for stop and go◘ Effective inhibition is:
• a key component to executive function
• ? the fundamental deficit in ADHD
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Apply the brakes (impulses, distractions)
◘ Stop the focus and go with the distraction◘ Stop the focus and take a break◘ Stop the distraction and go with the focus
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Apply the brakes (impulses, distractions)
◘ Tune into emotional response to distraction, what need is calling to be met
◘ Have a head to heart conversation
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Apply the brakes (impulses, distractions)
◘ ABC – Awareness, Breathe, Choose◘ Consciously choose between
Camp Spontaneity and Camp Sobriety
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Short-term memory + attention
◘ The brain can hold a variety of things in short-term memory
◘ The brain uses short-term memory for analysis, problem-solving, and creativity
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How to harness working memory
◘ Sleep and rest (sleep on it)◘ Exercise◘ Repetition
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Brain Fitness www.nognz.com
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Harness working memory
◘ Write things down (by hand)◘ Journal
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Harness working memory
◘ Have a reasoned debate◘ Go back & forth between CNN and Fox
News, or New York Times and Wall Street Journal
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Harness working memory
◘ Gesture with your hands
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Harness working memory
◘ Two heads are better than one◘ Get a partner or coach!
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The flexible brain
◘ No multi-tasking◘ Deep focus, leaping to another deep focus
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Set shifting – cognitive flexibility
◘ Get light on your cognitive feet◘ Bust your silos
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Set shift - Generate leaps of insight
◘ Shift from mental to physical
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Set shift - Generate leaps of insight
◘ Welcome the opportunity to shift◘ Make a beautiful decision to shift◘ Jump with confidence
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The brain – making connections
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Connect the dots
◘ New ideas and perspectives emerge from the combination of sustained focus, working memory, and set shifting
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Rise to the big picture
◘ The clouds clear and the big picture appears!
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Rise to the big picture
◘ Frenzy is tamed just by knowing you have a path from the forest to the big picture
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Tame frenzy Improve focus Manage distractions & impulses Harvest working memory Be cognitively agile Connect the dots
What’s your first step?
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One’s own self is well hidden from one’s own self:
Of all mines of treasure, one’s own is the last to be dug up.
- Friedrich Nietzsche
How does my brain work best?
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Organize Your Mind, Organize Your Life
Margaret Moore, MBACEOWellcoaches Corporationwww.wellcoaches.com
Co-DirectorInstitute of CoachingMcLean Hospital, an affiliate of Harvard Medical Schoolwww.instituteofcoaching.org
Coach Megwww.coachmeg.com