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V4 - Mindful Performance Id8TE

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Transcript of V4 - Mindful Performance Id8TE

Karen Duggan
Karen’s mindfulness journey began nearly 30 years ago with a self-taught practice and has led to her certification in the 3x3 Focus System. Karen recently received a Master of Science in Organization Development degree with her thesis focused on
Implementation of Mindfulness into Organizations.

Good morning
and Welcome!

WHERE
?
ARE WE GOING
This morning
History, context and practice of mindfulness
Neuroscience of mindfulness
Proven physical and mental outcomes of mindfulness;
health and wellness, cognitive performance and emotional intelligence
This afternoon
Nature and qualities of mindfulness
Logic of mindfulness and business
We'll apply mindfulness to core business domains;
leadership, innovation, engagement, communication and productivity
Practice meditation
As we go, we will...
&
Learn a series of useful daily mindfulness practices
Why Are We Here?
SECTION 1
Three Motivations We Share
01
We want personal fulfillment
Healthy and happy
Fulfilling relationships
Interested and engaged in our work
Moving forward in our lives
02
03
We've heard about mindfulness
People who have had life-changing experiences
Breakthroughs in neuroscience
Elite athletes, executives and entrepreneurs who meditate
Stories in high profile media
Exercise, nutrition, sleep... what's next?
Transformational calm and focused awareness
Enhanced Emotional Intelligence
We're interested in performance
A JOURNALING
Prompts
EXERCISE
Change, improve and achieve
Mindfulness is a powerful catalyst for transformational change
We all have things we want to change, improve or achieve
Let's bubble them up
in my personal life?
in my career?
in my workplace?
SECTION 2
Why Is Mindfulness So Important?
A FLOOD OF INFORMATION
From year 0 to 1900
Knowledge doubles every 100 years
Now
Knowledge is doubling every 13 months
In 2003
Mankind created 23 exabytes of data
Now
We are creating 23 exabytes of data every 7 days
Stored Digital Information (exabytes)
Web Application Data
Business Transaction Data
A TORRENT OF DISTRACTION
5 interruptions an hour
30 to 40 glances at the inbox an hour
8 second attention span
Addiction to shallow work
Non-work distractions cost $650 billion a year
54
Responding to emails & administrative duties
Primary job duties and productive meetings
Interruptions, wasteful meetings and everything else
%
26
%
20
%
A torrent of distraction
OVERWORK AND
76% of workers report exhaustion at work
61% feel overwhelmed with non-stop demands
79% report being "always clocked-in", even at home and on vacation
AN EPIDEMIC OF WORKPLACE STRESS
90% of workers feel stress on the job
75% believe there is more stress now, than a decade ago
27% report their jobs are very or extremely stressful
25% view their jobs as their number one stressor
Stress-related consequences cost $350 billion a year
10
%
63
%
%
27
HOW STRESSED ARE YOU BY WORK IN A TYPICAL WEEK?
Not Stressed At All
Stressed
Very Stressed
n=1010
A CRISIS OF DISENGAGEMENT
Decades of harder work, longer hours, falling wages and broken social contracts
An eroded emotional bond between people and the companies they work for
68% of workers are disengaged at work
17% are actively disengaged, angry and resentful
26% of employees plan to leave their present employer
%
17.2
Actively Disengaged
32
%
Engaged
50.8
%
Not Engaged
LEVELS OF EMPLOYEE ENGAGEMENT
IT'S A VUCA WORLD
The new normal is Volatile, Uncertain, Complex and Ambiguous
VUCA means constant change.
IT'S A VUCA WORLD
A constant baseline of anxiety with daily spikes on high alert
(Fight or Flight) resulting in chronic stress
Physiology of Stress Response
Increased blood flow to brain
Dilated pupils
Faster HR & lower HRV
Increased breathing
Inhibited digestion
Increased perspiration
SECTION 3
The Practice of Mindfulness
A PATH TO HAPPINESS
Meditation emerged in Asiatic cultures over the 5th and 6th centuries BCE. Vipassana or "mindful meditation" originated with the Buddha, 2,500 years ago not as a religion, but as a worldly method for understanding the nature of life to reduce suffering and achieve...
Nirvana, Bliss, Enlightenment and Happiness.
Matthieu Ricard
The World's Happiest Man
Excessive activity in the prefrontal cortex associated with happiness
Gamma waves at a level never before reported in neuroscience literature
Largest capacity for compassion and happiness ever recorded
A TRAINABLE SKILL
ANYONE can achieve an elite level of performance, compassion and a powerful new paradigm.

What were once considered genetic character traits are in fact, trainable skills. Just as we train our bodies to master specialized skills...
We can change the structure and function of our brain.
MODERN MINDFULNESS
1960's
Our story starts in the 1960's, a time of social upheaval and mind-altering experimentation and the start of an important cultural exchange.
SECTION 4
What is Mindfulness?
Experiencing Your Thoughts
PRACTICE
Mindfulness is Awareness
Jon Kabat-Zinn defines mindfulness as:
"The awareness that emerges through paying attention on purpose, in the present moment, and non-judgmentally, to the unfolding of experience, moment by moment".
Let's unpack that...
The awareness that emerges
Observing with "bare attention"
Paying attention on purpose
Bringing deliberate awareness to the present moment - 47% of our waking time is lost in (often negative) wandering thoughts
In the present
There is only ever this moment, this experience
Non-judgmentally
We witness our thoughts arise, and regard them impartially
Unfolding the experience, moment by moment
Observing each moment as it arises with openness and curiosity
MINDFULNESS IS A CHANGE AGENT
That...
Focuses attention on the present moment
and so...
Allows our mind to "witness" our thoughts and emotions as they rise and fall
Regards our thoughts and emotions with dispassion and equanimity
Increases cognitive performance and emotional intelligence
Gives us the space to pause and consider
Changes the neurology and structure of the brain
MINDFULNESS IS A
SUPERPOWER
So says Dan Harris, veteran ABC news correspondent. Dan had a meltdown, found mindfulness and it transformed his life.
SECTION 5
The Fundamentals of Meditation
Specific intentions are key to personal and professional performance
KEY PERFORMANCE INTENTIONS (KPIs)
Focus on the right things, in the right order, to achieve our objectives
Witness our thoughts and emotions arise as temporary phenomena
Strengthen attention
Arrive and stay in the present moment
Calm and retrain our brain's arousal systems
Reduce our chronic stress, worry, social anxiety, fear and depression
Improve our critical thinking, decision-making and other executive capabilities
Increase our cognitive performance
Enhance our social performance
Improve our understanding of ourselves, and relations with others
It's like learning to ride a bike
Step 1: Get set
Step 2: Pedal twice and fall off
Step 3: Repeat step number two
HOW TO MEDITATE 1,2,3
Dampens fear, anxiety, stress and depression
Is a scientifically proven path to better health and wellness
Mindful Breathing
PRACTICE
Break
PRACTICE
S. T. O. P.
Stop What You're Doing
Cease activity
Take a Few Deep Breaths
Then breathe naturally, focusing on the breath... in and out
Observe Your Experience
Just as it is... thoughts, emotions and body sensations. Notice what's happening in the environment around you. No need to change anything. Simply creating space to observe.
Proceed
Resume activity
SECTION 6
The Neuroscience of Mindfulness
AN EXPLOSION OF RESEARCH
Fastest growing discipline in scientific research
Rising scientific interest
Early stage and many unanswered questions but great success so far.
THE NERVOUS SYSTEM
Central Nervous System (CNS)
The brain and the spinal cord
HOW THE SYSTEM WORKS
In normal mode
PNS collects sensory data from the body and emotional brain.
It reports "how we feel" to the brain
Brain decides how to respond and it sends back to the PNS
PNS executes the order
THE CONTROL
The human brain is the most complex structure in the universe. It consists of 100 billion nerve cells (neurons), each with up to 10,000 connectors - resulting in 100 trillion possible synaptic connections.
THE TRIUNE BRAIN
We evolved with three different, but interlocking brains

1 Reptile Brain
2 Emotional Brain
3 Thinking Brain
THE DOMINANT
Default Mode Network (DMN):
The default mode for our brain is an unfocused, mind-wandering state
NEUROGENESIS & NEUROPLASTICITY
What we think, do and pay attention to
changes the structure and function of the brain, strengthens neural networks and pathways to reinforce it as new learning.

Neurogenesis
is the process through which the brain generates new cells.

Neuroplasticity
is the brain's ability to physically change in response to new information. Repeating mental patterns builds networks and pathways.
"Neurons that fire together, wire together."
CENTER
HOW MINDFULNESS
IMPACTS THE BRAIN
In general, mindfulness:
In specific, mindfulness
INCREASES
In specific, mindfulness
REDUCES
The size and impact of the amygdala
...and practicing mindfulness with
INTENT
Creates the deep neural pathways that transform our world view and habits.
MODES OF ATTENTION
Negative Bias:
For most of history, paying attention to negative signals was a matter of life and death
Task Positive Network (TPN):
A network that fires together when the brain is directed to the present, or a task
Strengthens various neural patterns and dampens others
Amplifies the capabilities of executive functioning and regulation in the Thinking Brain
Reduces the impulsive and compulsive reactions of the Emotional Brain
Creates and strengthens networks and pathways associated with positive mental skills
Fear and panic
SECTION 7
The Outcomes of Mindfulness
MINDFULNESS OUTCOMES
Mindfulness produces physical, mental and psychological outcomes in three principal categories
Emotional Intelligence
Cognitive Performance
Health & Wellness
HEALTH & WELLNESS
Health and wellness are a baseline for professional excellence
Freedom from chronic stress, anxiety and depression
Freedom from chronic or debelitating illness
Being in the present with a healthy mental attitude and positive world view

The benefits of mindfulness flow downstream from stress reduction to disease prevention, to pain management, and from a stronger immune system, to greater resilience
IMMUNITY &
Immunity
is our ability to resist infection or disease and similarly impacted by stress.
COGNITIVE
PERFORMANCE
Cognition drives a range of mental and intellectual capabilities
from information acquisition, organization, retrieval and allocation to logic, reason, strategy, planning, critical thinking and decision-making.

Cognition acquires knowledge,
not just through analytics and reason but also through experience, emotion and the senses.

Many cognitive activities are executive functions
from the Thinking Brain but they are richly informed with input from the Emotional Brain.
AWARENESS &
CONCENTRATION
Awareness
is to be awake and present with our emotions and bodily sensations.
MENTAL AGILITY
AND MEMORY
Mental agility
is our ability to assimilate and adapt to new ideas and situations.
EMOTIONAL
Emotional Intelligence (EQ)
is the capacity to be aware of, control and express one's emotions and to handle interpersonal relationships judiciously and empathetically.
INTELLIGENCE
...are more
successful
overall
Individuals with high IQ perform better academically, make more money, and are healthier
Individuals with high EQ consistently outperform high IQ in the workplace and in society
Abilities to communicate, negotiate and mobilize others account for 75% of career success
...are in
high demand,
because they are
More aware of their behaviors and their impact on others
Better able to regulate their speech and actions
Better at navigating social interactions
Better at inspiring and motivating others
Able to demonstrate greater empathy and compassion
Self-actualization
is the journey to our highest ambitions.
SELF-REGULATION
Self-regulation
is the first skill set we teach our children.
EMPATHY AND
PRACTICE
Body Scan
Lunch
PRACTICE
Mindful Check-in
SECTION 8
Mindful Me
THE NATURE OF MINDFULNESS
THE QUALITIES OF MINDFULNESS
Self-Knowledge
I study and learn about my mind
I examine my thoughts rationally, without passion or attachment
I am more understanding, less judgmental, more open
I am kinder, more compassionate person
Engagement
I intentionally and conciously engage with my life
I find meaning and purpose in daily life
I am open, and present, and aware
I attract people and opportunities
Relationship
Growth
I am in tune with myself
I am attuned to others
I am relaxed and grounded
I am a more lovable person
I embrace personal and professional growth
I manage the fear that growth and change bring
I take responsibility for my own development
I have the initiative and motivation to succeed
I can see the big picture, and consider the variables
I can focus my full and undivided attention
I can execute, regardless of the external circumstances
I am more effective across the board
I can stop, consider and wait
I can accept delay, and tolerate discomfort
I am patient with others
I am calm, but alert
I am an authentic and open person
I am self-aware and emotionally intelligent
I am comfortable with uncertainty
I am an effective communicator
I am in balance
I can focus on one thing at a time
I can observe myself and others, without judgment
I value myself and each moment of my time
Balance
Mobilizing Others
Patience
Effectiveness
How Does
?
It Connect
SECTION 9
Mindfulness and Business
Mindfulness can solve real-world business problems
Reduces costs
Improves effectiveness
Improves productivity

A new paradigm for business performance
An investment in mental state, produces
Smarter, more emotionally intelligent leaders
A more focused, innovative and engaged workforce

MINDFULNESS IS AN
INFLECTION POINT
A SIMPLE
BUSINESS CASE
The most intractable business problems are people problems.

Because businesses ARE people

When people are mindful, they're better...
Leaders, managers, teammates and ambassadors
Able to focus and concentrate
At critical thinking and making decisions
Engaged and more productive
MINDFULNESS
IS AT THE GATE
A LOGIC MAP
01
Health and Wellness
Anxiety and stress
02
Cognitive Performance
03
Emotional Intelligence
Health & Wellness
LEADERSHIP
Vision, strategy, critical thinking, decision making
INNOVATION
Ideation, synthesis, divergent thinking, tolerance for uncertainty
ENGAGEMENT
Purpose, authenticity, compassion, change management
COMMUNICATION
Clarity, attention, collaboration, conflict management
PRODUCTIVITY
Motivation, initiative, agility, flow
Cognitive Performance
LEADERSHIP
Vision, strategy, critical thinking, decision making
INNOVATION
Ideation, synthesis, divergent thinking, tolerance for uncertainty
ENGAGEMENT
Purpose, authenticity, compassion, change management
COMMUNICATION
Clarity, attention, collaboration, conflict management
PRODUCTIVITY
Motivation, initiative, agility, flow
LEADERSHIP
Vision, strategy, critical thinking, decision making
INNOVATION
Ideation, synthesis, divergent thinking, tolerance for uncertainty
ENGAGEMENT
Purpose, authenticity, compassion, change management
COMMUNICATION
Clarity, attention, collaboration, conflict management
PRODUCTIVITY
Motivation, initiative, agility, flow
Emotional Intelligence
Correlates with improvements across the board
Correlates with competencies that drive leadership and innovation

Concentration, mental agility and working memory are fundamental to leadership

Fluid intelligence, divergent thinking and a tolerance for uncertainty are fundamental to innovation
Correlates with competencies that drive engagement, communication and productivity

Awareness, regulation and compassion are fundamental to these domains
PRACTICE
PRACTICE
Mindful Movement
Mindful Movement
Break
Mindfulness is being present and aware in this moment
It is paying attention to the richness of the here and now
It is being curious and open to life as it unfolds
Mindfulness recognizes the transcience of every moment
Every moment is precious, because it will pass
It can never be repeated or recovered
Mindfulness gives us perspective
To pause and examine our thoughts and emotions as they arise
And to decide how we will interpret and then react to them
Mindfulness is transformative
It can be the difference between suffering and joy
Between fear and courage, failure and success
Companies are beginning to adopt mindfulness
Health and wellness programs are the most common entry points
But the point of greatest impact is in human capital management
How does mindfulness improve business results?
By improving core competencies in critical domains.

Which mindful outcomes impact which domains?
We've learned about the outcomes, nature and qualities of mindfulness
Its impact on Health and Wellness, Cognitive Performance and Emotional Intelligence
Its impact on you and the people who surround you
How does this connect to your objectives?
Prompts
What outcomes are most important to your objectives?
What qualities are most important to your objectives?
SECTION 10
Mindful Performance
SECTION 11
Mindfulness in the Workplace
PRACTICE
Mindful Application Plans
SECTION 13
Intention Into Action
SECTION 12
Establishing Your Practice
PRACTICE
Open Awareness with Intention
A JOURNALING
EXERCISE
Sharon Salzburg, Joseph Goldstein and Jack Kornfield traveled through Asia and embraced a discipline called Vipassanna or "mindfulness meditation". They returned to the U.S. and in 1976 co-founded the Insight Meditation Society near Boston.
late 1970's
early 1970's
1990's
Jon Kabat-Zinn, PhD, founded the Stress Reduction Clinic at University of Massachusetts Medical School and created a groundbreaking new course called Mindfulness-Based Stress Reduction (MBSR).
Mindfulness-Based Stress Reduction (MBSR) was a hit. Neuroscience and modern mindfulness were off and running.
The Reptile Brain
(Basal Ganglia)
A primitive brain stem and cerebellum evolved 500 million years ago
Controls our basic body sytems (respiration, circulation, digestion)
Operates our most primitive drives (hunger, reproduction, aggression)
The Emotional Brain
(Limbic System)
Evolved with mammals 300 million years ago
Seat of complex emotions like passion, love, hate, envy, empathy and joy
Central to recognize threat, reacting with panic, aggression or flight
The Thinking Brain
(Cerebral Cortex)
Evolved with primates 200 million years ago
Responsible for language, abstract thought, imagination, reason
Manages the most complex cognitive emotional and behavioral functions
Destin Sandlin, creator of Smarter Every Day, gives us a powerful example of Neuroplasticity in action!
Cortical Folding
Grey matter volume in regions associated with
Anxiety, stress and chronic illness
A VUCA world makes us feel overwhelmed and out-of-control
ANXIETY, STRESS
AND ILLNESS
RESILIENCE
Applying Mindfulness

Relieves chronic stress, which attacks and weakens immunity.
Resilience
is our ability to rise again and start anew, after failure, defeat or misfortune.
Applying Mindfulness
Dampens signals from the
Amygdala, reducing panic and
overwhelm
Applying Mindfulness

Activates networks associated with adaptive response and faster recovery.
SELF-ACTUALIZATION
AND AWARENESS
Applying Mindfulness
Leads to clarity of purpose and mission
Self-awareness
is the conscious knowledge of our own character, feelings, and motivations.
Applying Mindfulness
Concentrates attention on our emotions and feelings
Applying Mindfulness
Dampens stress and arousal networks,
which can otherwise flood out awareness.
Concentration
is the ability to focus our attention on a single subject or project.
Applying Mindfulness
Quiets our mind and directs our attention to the present.
Applying Mindfulness
Improves cognitive flexibility, pattern recognition and the speed of context-switching.
Working memory
is an underlying capacity that helps us manage cognitive demands.
Applying Mindfulness
Increases working memory capacity.
Applying Mindfulness
Dampens emotional triggers, and calms the body and mind
Applying Mindfulness
Creates a heightened awareness and enhanced perception of your
self
and others.
COMPASSION
Thank you.
OVERWHELM
Empathy and Compassion
are feelings of identification with, and sense of heartfelt concern for another's sufferings.
A JOURNALING
EXERCISE
What would I most like to change, improve or achieve...
BACKWARD
Helps us to turn compulsion into choice
Enables us to resist becoming attached or swept away by them
Anxiety and stress
Chronic illness
Immunity
Resilience
Awareness
Concentration
Mental Agility
Working memory
Self-actualization
Self-awareness
Self-regulation
Empathy and compassion
PRACTICE
Active Listening
BRAIN BICYCLE
Chronic illness
Immunity
Resilience
Awareness
Concentration
Mental agility
Working memory
Self-actualization
Self-awareness
Compassion
Self-regulation

my personal life?
How can I apply what I learned today to change, improve or achieve my objectives in...
Prompts
my career?
my workplace?
Peripheral Nervous System (PNS)
Spreads throughout the entire body
Autonomic Nervous System
Two divisions of the ANS
The Sympathetic System controls automated response (Fight or Flight)
Parasympathetic System controls involuntary functions (Rest and Digest)
In emergency mode
PNS senses a threat, it triggers a fight or flight response and takes the body to battle stations
Non-essential brain and body functions shut down
We go on auto-pilot
Invoking the response without resolving it, can result in nausea, panic
How do mindful outcomes improve specific competencies?
QUESTION
Attention
Perception
Motivation
Empathy
Critical thinking
Concentration
Growth in networks associated with rest, immunity and resilience
Stress and anxiety
Self-referential "me" thinking
Rumination and negative bias
Compulsive fight or flight
Think about Leadership, Innovation, Engagement, Communication and Productivity in your own organization
Where are the problems?
How can mindfulness help? How could you apply it?
MAPs
S
T
O
P
Networks and pathways associated with
How to journal
A sequence of prompts
Be open to whatever arises
Write in a stream of consciousness
Shift gears with any new prompt
We've learned about, and experienced mindfulness
We've examined how mindfulness improves personal and business performance
We've journaled about how it connects our objectives for change and improvement
Start with...
A mindful action plan
A 5 minute sit
Guided meditation
A 3x3 commitment
Meditate in the morning if you can
Set yourself up for a mindful day
Think "same time, same place"
Routine increases the likelihood of follow-through
Don't judge your meditation
The goal is to learn, not to "succeed"
Bring your heart into it
Start with gratitude and self-compassion
Find a buddy or a group
Even if you don't meditate together, a community helps
Reflect on the benefits
Take a moment to appreciate your journey
Individuals with high emotional intelligence...
THE WHIL TOOLSET
The Gallup Organization 2016
IBM WorkTrends 2016
HRInsite.com 2016
W3Resource.com 2016
Who inspires you and how, in any way are you like them?
Where did you grow up and how do you feel about that place now?
So...
WHAT ARE YOUR THOUGHTS ON MINDFULNESS?
So... WHAT DO YOU SEE HAPPENING OUT THERE?
As if your life depended on it
Leadership
Vision
To see a plan into the future
To sense ideas, patterns, trends

Strategy
To synthesize options and variables
To imagine possible outcomes

Critical Thinking
To think clearly and objectively
To select the right data, right lens

Decision-Making
To consider dispassionately
To have the courage to act
Leadership Competencies
Mindful Leadership
Awareness
Unlocks imagination
Increases nuance and intuition

Concentration
Provides an escape from distraction
Enables a focus on deep work

Mental Agility
Enables a regard of multiple concepts
Facilitates context-switching

Working Memory
Improves focus, attention control
Improves analytical problem-solving
Innovation
Innovation Competencies
Ideation
To create new concepts and ideas
To launch a cycle of innovation

Synthesis
To combinend unify variables
To create a theory or system

Divergent Thinking
To reject bias and norms
To unlock out-of-the-box solutions

Tolerance for Uncertainty
To embrace change as it occurs
To act, despite tradition and norms
Mindful Innovation
Awareness
Takes us to deeper layers of creativity
Improves visioning and imagination

Concentration
Focuses our creative visualization
Enables a state of creative flow

Mental Agility
Facilitates open, creative thinking
Adapts the brain to diverse concepts

Working Memory
Supports adaptability
Supports rational regard and action
Engagement
Engagement Competencies
Purpose
To articulate a common mission
To create a shared commitment

Authenticity
To earn trust
To pursue honest relationships

Compassion
To deeply share another's experience
To act positively to improve it

Change Management
To overcome the fear of uncertainty
To communicate the desired future
Self-Actualization
Clarifies and aligns our purpose
Increases motivation and initiative

Self-Awareness
Enables personal authenticity
Builds trust and strong relationships

Self-Regulation
Enables emotional control
Reduces inter-personal negativity

Empathy and Compassion
Inspires trust
Reduces bias and creates acceptance
Mindful Engagement
Communication
Communication Competencies
Clarity
To structure ideas in sequence
To convey the right meaning

Attention
To focus and listen carefully
To sense our surroundings

Collaboration
To share knowledge across silos
To apply creative abrasion

Conflict Management
To recognize and resolve conflict
To create tolerance
Self-Actualization
Encourages social intelligence
Enables articulate self-expression

Self-Awareness
Calms our impulsivity
Helps us patiently understand

Self-Regulation
Enables us to listen more closely
Helps us choose a strategic response

Empathy and Compassion
Improve social connection
Help us read unconcious signals
Mindful Communication
Productivity Competencies
Motivation
The "desire to do things"
The sum of enthusiasm and ambition

Initiative
The power to take charge
The drive to act, without directive

Agility
The power to move quickly and easily
The ability to flexibly change course

Flow
To be positive, energized and aligned
To lose awareness of distraction
Productivity
Self-Actualization
Underlies effective planning
Provides intrinsic motivation

Self-Awareness
Brings us to the present moment
Provides the confidence to act

Self-Regulation
Enables discipline and execution
Creates the condition for flow

Empathy and Compassion
Establish social leverage
Enable us to mobilize others
Mindful Productivity
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