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8/15/2016
1
Continue to Be Your Best,
Despite All That Stress
David Lee
How does what you saw in the video relate to
our topic “Continue to Be Your Best, Despite All That Stress?
8/15/2016
2
You are a Knowledge Worker Athlete and Need
to Treat Yourself Like the Elite Athlete You Are
If you were an Olympic Athlete,
what would you do to…
1. Keep your spirits up, your attitude positive, and to stay focused on your goal, despite your grueling training and setbacks?
2. Make sure you are physically at your best, despite your grueling training?
…and how can you translate these
principles to you and your team as mSL
progresses?
For Question #1, Did You Include?
1. Remind yourself of why you’re doing what you’re doing…why it matters.
2. Ask people you respect for their perspective on how to deal with the challenges you’re facing.
3. Notice and challenge negative self-talk.
4. Practice empowering self-talk.
5. Enlist the help of your trusted advisors to help you stay focused and upbeat.
6. Get serious about having fun.
7. Celebrate your successes.
1. Keep your spirits up, your attitude positive, and stay focused on your goal, despite your grueling training and setbacks?
For Question #2, Did You Include?
1. Adequate sleep
2. Food that fuels performance, not lethargy
3. Staying hydrated
4. Appropriate exercise/fitness regimen
5. Recovery time
2. Make sure you are physically at your best, and don’t get worn down because of your grueling training?
8/15/2016
3
Just Like Elite Athletes, Knowledge Worker
Athletes Need To Engage In Recovery Balancing Challenge and Recovery
The secret sauce of elite performers with staying power
Balancing Challenge and Recovery
“Recovery is king. Exercise is
queen.”
Scott Sonnon, originator of Tactical Gymnastics
Mini-Recovery Moments
• Switch tasks…
• Watch a funny or inspiring video
• Take a brief defocus break every 60 to 90 min.
• Take a brief walk after sitting down for X minutes.
• Have a brief fun conversation
8/15/2016
4
At Home Recovery That Works for You?
Takeaway
Pick the principles and practices of being a Knowledge Worker Athlete you most relate to and implement.
Takeaway
Reactivate the recovery practices that have worked for you and experiment with different recovery practices to add to your repertoire.
You are a Knowledge Worker Athlete and Need
to Treat Yourself Like the Elite Athlete You Are
8/15/2016
5
How to Use Power Ups to Keep Your
Energy High and Boost Resilience Please Finish These Sentences
• I feel most alive and happy when…
• Here are two simple “little things” in life that boost my mood (and are legal )…
• It would make me a happier camper—and maybe even healthier—if I started doing _______ again.
These Are Some of Your Power Ups
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Real World Power Ups Are The Key to
Keeping Our Mood Positive & Being
Stress Resistant (aka Resilient)
How
Power Ups
Boost Mood
and Build
Resilience
They Do It By
Strengthening
Vagal Tone
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7
Power ups, Productivity, and
Resilience
…Which Makes You…
1.Less reactive
2.Less affected by difficult people and difficult circumstances
What Happens When Your
Vagus Nerve Has Low Tone?
8/15/2016
8
How to
Strengthen
Your Vagal Tone
and
Build
Resilience
The key to strengthening vagal tone is experiencing microbursts of Positive Emotions, NOT…
…orchestrating—or waiting for—some some big uplifting occasion or…trying to reduce your negative emotions.
8/15/2016
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…orchestrating—or waiting—for some big uplifting occasion or…trying to reduce your negative emotions.
Presence
Cute Animal Videos Takeaway
Reflect on the Power Ups that work best for you…and do more of them.
8/15/2016
10
Takeaway
Look for opportunities to find and create microbursts of positive emotions…i.e. Power Ups
Mental Tools for Building Resilience
Instant Perspective
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11
“This tough
time I’m going
through is
a chapter,
not the whole
story.”
What’s Your Achilles Heel?
What’s Your Achilles Heel?
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12
Instant Perspective
Time
Travel
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13
What
Situations Get
Under Your
Skin…and
Therefore
Could Benefit
From You
Using Time
Travel Instant
Perspective?
Glass
Half
Full
Compare
&
Contrast
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14
Source: https://www.flickr.com/photos/mtaphotos/
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15
Where Might You Benefit From
Compare and Contrast? Instant Perspective
The Ultimate Power Up, Relationship
Building, and Morale Boosting Practice
Gratitude
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16
Feeling and Expressing Gratitude Gratitude Research
1. Fewer physical symptoms.
2. Exercised more.
3. Felt better about their lives.
4. More optimistic.
5. More likely to help someone else.
6. Better sleep duration and quality.
Source: Thanks!: How the New Science of Gratitude Can Make You Happier by Robert A. Emmons, Ph.D.
How to Unleash the Power of
Gratitude
1. Reflect on times you’ve been spared.
2. Acknowledge all your little helpers.
3. Keep a nightly gratitude journal.
4. Be on the lookout for opportunities…
5. Decide now…
What you appreciate appreciates. What you don’t appreciate, depreciates… ...including hard work, initiative and excellence.
8/15/2016
17
Who will you call… Take Aways
1. Look for opportunities to apply Knowledge Worker As Athlete lessons as mSL unfolds.
2. Experiment with different recovery practices to see what ones work best for you.
Take Aways
3. Remember engaging in recovery is not self-indulgent, it is smart and allows you to perform at your best and not burn out.
4. Reflect on the Power Ups that work best for you…and do more of them.
Take Aways
5. Look for opportunities to find and create microbursts of positive emotions…i.e. Power Ups
6. Notice when you are stressing yourself out and apply Instant Perspective
8/15/2016
18
Take Aways
7. Look for opportunities to feel gratitude
8. Look for opportunities to express gratitude, and by doing so, uplift others
Building resilience is like physical
fitness, it takes ongoing practice.
When You
Do The
Things We
Discussed
You Feel
Better and
Perform
Better.
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