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ISACS February 2, 2017

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David Mochel

on 19 February 2017

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Transcript of ISACS February 2, 2017

Well-Being
Sensations
Thoughts
Reactions
Training
Health, Relationships & Performance
Well-Being
Behavior
Attention
Emotion
There is a strong, direct correlation between the skills of self-regulation and overall well-being
The skillful use of attention is
a foundation for self-regulation
Events
People
Weather
Response
Twenge, J. M., & Gentile, B., et al (2010).
Birth cohort increases in psychopathology among young Americans, 1938–2007: A cross-temporal meta-analysis of the MMPI.

Clinical psychology review, 30(2), 145-154.
A Sobering Trend
Increases in anxiety, stress, narcissism, and helplessness
The growing emphasis on external validation has measurable ramifications for our health and happiness
Preference &
Purpose
And now we will count to twelve
and we will all keep still
For once on the face of the earth
Let's not speak in any language,
let's stop for one second,
and not move our arms so much.
It would be an exotic moment
without rush, without engines,
we would all be together
in a sudden strangeness.
Those who prepare green wars,
wars with gas, wars with fire,
victory with no survivors,
would put on clean clothes
and walk about with their brothers
in the shade, doing nothing.
What I want should not be confused
with total inactivity.
( Life is what it is about,
I want no truck with death. )
If we were not so single-minded
about keeping our lives moving,
and for once could do nothing,
perhaps a huge silence
might interrupt this sadness
of never understanding ourselves
and of threatening ourselves with death. Perhaps the earth can teach us
as when everything seems dead
and later proves to be alive.
Now I'll count up to twelve,
and you keep quiet and I will go.
Keeping Quiet by Pablo Neruda
Attention Wanders
Epel, E. S., & Blackburn, E.L.(2012).
Wandering minds and aging cells.

Clinical Psychological Science, 2167702612460234.

Schutte, N. S., & Malouff, J. M. (2014).
A meta-analytic review of the effects of mindfulness on telomerase activity.

Psychoneuroendocrinology, 42, 45-48.
Killingsworth, M. A., & Gilbert, D. T. (2010).
A wandering mind is an unhappy mind.
Science, 330(6006), 932-932.
Lyvers, M. & Makin, C. (2014).
Mindfulness in relation to emotional
self-regulation and executive function.

Mindfulness, 5(6), 619-625.
Vohs, K. D., & Baumeister, R. F. (Eds.). (2011).
Handbook of self-regulation: Research, theory, and applications.
Guilford Press.
Skowron, E. A., & Holmes. (2003).
Deconstructing differentiation: Self regulation, interdependent relating, and well-being in adulthood.

Contemporary Family Therapy, 25(1), 111-129.
Moffitt, T. E., & Arseneault, L., (2011).
A gradient of childhood self-control predicts health, wealth, and public safety.
Proceedings of the National Academy of Sciences, 108(7), 2693-2698.
We each have a
preference brain

and a
purpose brain.
Sometimes these two are aligned and sometimes they are not.
The skills of
awareness & acceptance
can be very useful for
noticing & responding
in the moments when
preference & purpose
are in competition.
Unconsciously wandering attention spends more time on threats and problems
Conditional
Unconditional
This I believe:
Paying attention with acceptance and compassion to what is going on within us and around us is a foundation for well-being, growth, connection, and leadership.
Who made the world?
Who made the swan, and the black bear?
Who made the grasshopper?
This grasshopper, I mean-
the one who has flung herself out of the grass,
the one who is eating sugar out of my hand,
who is moving her jaws back and forth instead of up and down-
who is gazing around with her enormous and
complicated eyes.
Now she lifts her pale forearms and thoroughly washes her face.
Now she snaps her wings open and floats away.
I don’t know exactly what a prayer is.
I do know how to pay attention, how to fall down into the grass,
how to kneel down in the grass, how to be idle and blessed,
how to stroll through the fields,
which is what I have been doing all day.
Tell me, what else should I have done?
Doesn’t everything die at last, and too soon?
Tell me, what is it you plan to do
with your one wild and precious life?
The Summer Day by Mary Oliver
There are many ways to practice this.
Deliberate, conscious, consistent practice is the most direct path to developing any skill.

Stand still. The trees ahead and the bushes beside you Are not lost. Wherever you are is called Here,
And you must treat it as a powerful stranger,
Must ask permission to know it and be known.
The forest breathes. Listen. It answers,
I have made this place around you,
If you leave it you may come back again, saying Here.

No two trees are the same to Raven.
No two branches are the same to Wren.
If what a tree or a bush does is lost on you,
You are surely lost. Stand still. The forest knows Where you are. You must let it find you.
Lost by David Wagoner
MINDFULNESS:
FOCUS FIRST ON THE ADULTS

Awareness, Self-Regulation, & Well-Being
Dave Mochel
CEO Applied Attention
Coaching & Consulting

Awareness
Self-Regulation
Cultivation


Deplus, S., & Billieux, J. (2016).
A Mindfulness-Based Group Intervention for Enhancing Self-Regulation of Emotion in Late Childhood and Adolescence.

International Journal of Mental Health and Addiction, 1-16.

Broderick, P. C., & Jennings, P. A. (2012).
Mindfulness for adolescents: A promising approach to
supporting emotion regulation and preventing risky behavior.

New directions for youth development, 2012(136), 111-126.
Ostafin, B. D., & Kassman, K. T. (2012).
Stepping out of history: Mindfulness improves insight problem solving.
Consciousness and cognition, 21(2), 1031-1036.
Events &
Stories
Our brains tell a
story
about every event
Some of these stories are useful, and some are not
The skills of
awareness & acceptance
can be very useful for separating events and stories.
Short, M. M. & Mazmanian, D. (2015).
Four days of mindfulness training for graduate students: Examining effects of mindfulness on self-regulation, and executive function.
The Journal of Contemplative Inquiry, 2(1).
Ramsburg, J. T., & Youmans, R. J. (2014).
Meditation in the higher-education classroom: meditation training improves student knowledge retention during lectures.

Mindfulness, 5(4), 431-441.
Hafenbrack, A. C., Kinias, Z.(2014).
Debiasing the mind through meditation mindfulness and the sunk-cost bias.
Psychological Science, 25(2), 369-376.
Moore, A. W., Gruber, T.(2012).

Regular, brief mindfulness meditation practice improves electrophysiological markers of attentional control.
Frontiers in human neuroscience, 6, 18.
Capurso, V., Fabbro, F. (2013).
Mindful creativity: the influence of mindfulness meditation on creative thinking.
Frontiers in psychology, 4.
Cameron, C. D., & Fredrickson, B. L. (2015).
Mindfulness facets predict helping behavior and distinct helping-related emotions.
Mindfulness, 6(5), 1211-1218.
Mrazek, M. D., Franklin, M. S.(2013).
Mindfulness training improves working memory capacity and GRE performance while reducing mind wandering.
Psychological science, 24(5), 776-781.
Zeidan, F., Gordon, N. S.(2010).
The effects of brief mindfulness meditation training on experimentally induced pain.
The Journal of Pain, 11(3), 199-209.
With practice, we can notice sooner when our attention has wandered.
Practice
Sharing
Framework
Research
Questions
What shows up
The more we focus on our conditions to determine the quality of our lives, the more we struggle.
Klonowicz, T. (2001).
Discontented people: reactivity and locus of control as determinants of subjective well-being.
European Journal of Personality, 15(1), 29-47.

Krause, N., & Stryker, S. (1984).
Stress and well-being: The buffering role of locus of control beliefs.
Social Science & Medicine, 18(9), 783-790.
What we practice
Ryan, R. M., Huta, V., & Deci, E. L. (2013).
Living well: A self-determination theory perspective on eudaimonia.

In The Exploration of Happiness (pp. 117-139).
Springer Netherlands.

Spector, P. E., & Cooper, C. L.(2002).
Locus of control and well-being at work: how generalizable are western findings?.

Academy of Management Journal, 45(2), 453-466.
The more we focus on what we can control, the healthier, happier, and more meaningful our lives are.
Pauley, G., & McPherson, S. (2010).
The experience and meaning of compassion and self-compassion for individuals with depression or anxiety.

Psychology and Psychotherapy: Theory, Research and Practice, 83(2), 129-143.
Dutton, J. E., & Hardin, A. E. (2014).
Compassion at work.

Annu. Rev. Organ. Psychol. Organ. Behav., 1(1), 277-304.
Neff, K. D., & McGehee, P. (2010).
Self-compassion and psychological resilience among adolescents and young adults.
Self and identity, 9(3), 225-240.
Breines, J. G., & Chen, S. (2012).
Self-compassion increases self-improvement motivation.
Personality and Social Psychology Bulletin, 38(9), 1133-1143.
Arch, J. J., Brown, K. W.(2014).
Self-compassion training modulates alpha-amylase, heart rate variability, and subjective responses to social evaluative threat in women.

Psychoneuroendocrinology, 42, 49-58.
Williams, J. G., & Stark, S. K.(2008).
Start today or the very last day? The relationships among self-compassion, motivation, and procrastination.
In American Journal of Psychological Research.
Compassion & Self-Compassion
Other Research
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