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Mindfulness Workshop – A Grassroots Approach to Improving Self/Tech Balance

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This workshop is an experiment born out of my MA thesis at Hyper Island. Most of the exercises in the workshop contain experimental frameworks, created out of my synthesis of online research. I would love to receive any feedback that can help refine the workshop further. :)

Inspiration & Credits:
Atomic Habits by James Clear
Cactus app
Tiny Spells newsletter
A conversation with Samantha
Hyper Island Toolkit

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Mindfulness Workshop – A Grassroots Approach to Improving Self/Tech Balance

  1. 1. Mindfulness Workshop A grassroots approach to improving self/tech balance
  2. 2. Check-In What’s one thing I hope to get accomplished at today’s workshop?
  3. 3. 15 min 15 min 15 min 30 min 5 min 15 min 30 min 15 min Agenda
  4. 4. Background &Goals
  5. 5. Intro duction & Goals There is only so much you can blame on Big Tech. The more impactful movement should start from the grassroots, led by us – the users of tech. Learn how to map out your value system and use it as guiding framework in decision making. A time to dig deep and find out what you really stand for. Discover creative ways of gathering data about yourself so that lessons can be recorded and visualised
  6. 6. MindfulnessWhatis
  7. 7. entails knowing what is happening in the present moment while it is happening. It is a training in how not to be lost in thoughts, opinions, and reactivity. It is also a training in how to see things as they really are, as opposed to seeing them through the often distorted lens of preconceived ideas and interpretations.
  8. 8. Mindfulness vs Meditation Awareness. Being tuned in to what’s going on and around us, in the now Concentration. Setting aside time to do something can be applied to any situation throughout the day usually practiced for a specific amount of time
  9. 9. Before you begin Spoiler alert: You may be encouraged to reflect on some of your personal bad habits and fears, know that unearthing them will be beneficial for yourself as you learn to tackle them head-on. You may think to yourself at this point that all is good in your life, nothing needs to change. However, for the purpose of the exercise, approach the tasks with the intention to increase self-improvement. Lastly, be realistic and analytical about the proposed solutions to yourself. Visualise any action plan required.
  10. 10. Mindful Manifesto Activity 1
  11. 11. Shi’s Mindful Manifesto 1. Set realistic timelines for projects. Imagine the panic mode that I will be in when there is no more time left for the project. 2. Stop thinking I’m not good enough. Focus on the vast amount of resources and knowledge I can self-educate online. 3. The next time I feel insignificant, watch a good film or a trashy comedy show. Go to a concert. 4. Go home, rest and feed the cat, when I’m tempted to go on a spontaneous night out even though I know I’m tired. 5. Remind myself that the world is way too noisy and good listeners are rare. when I think I’m good at nothing. 6. Go to a local gig, try a new type of drink. Dance silly. 7. You are not too old to “make it”. Start a new passion project. Continue where you last left off. 8. Spend your evenings wisely. Only give them to people who uplifts and believe in who you are. 9. Start a new task only when the one on hand is finished. Breaks are cool. Limit them to intervals of 15 mins.
  12. 12. Craft your very own mindful manifesto. Step 1 Find your happy place Step 2 Surface your insecurities Step 3 Mapping your strengths
  13. 13. 1. I think I’m a good listener 2. I enjoy being creative 3. I like to question the status quo, being critical about my circumstance 4. Generous with gifts Step 1 – Find your happy place What I value What I’m good at (Strengths) Things that bring me joy 1. Self-reflection. 2. Connection with closed ones. 3. Personal growth (career, handling relationships) 4. Personal ambition 5. Feeding the soul (passion projects, hobbies) 1. Humour. I love a trashy comedy on Netflix. 2. Music. I enjoy going to the occasional live gig or DJ set. 3. Films. I enjoy watching movies at the cinema. Shi Let’s start off with finding out what makes you happy, what motivates you, what grounds you, what are some of your personal principles. Take time to think about it, write as honestly as you can.
  14. 14. 1. I tend to do last minute work, even though it can be properly planned in the beginning. (I never learn) I get both stressed and inspired by the adrenaline rush. 2. I tend to put myself down when I compare myself to others as I tend to focus on the things I can’t do or don’t have. 3. I tend to overthink and worry over things that have not yet happened as I believe that things will somehow always go wrong. Step 2 – Surface your insecurities What I want to improve on Fears Bad Habits (Weaknesses) What I have control over Now that we’ve talked about the good stuff, time to dig deep. This sheet should contain some of the things you’ve had the challenge of implementing in your own life. Be realistic about what are the things or emotions that hold you back, your bad tendencies and what do you hope to improve on. 1. Productivity. I want to be more efficient in my tasks, so that I can have enough time for personal projects and reflection. 2. Self-esteem. I want to improve my self-confidence and how I present myself to others. I want to feel better about what I can offer. 1. Getting old. I’m scared sometimes that I do not have much time to “make it” or be successful enough. 2. I always have a strong voice within that tells me I’m not good enough. 1. How I balance work and personal life 2. Time I give to my loved ones 3. Knowledge I can learn from others / the internet 4. How I react to stress and setbacks 5. Solutions to setbacks 6. How I feel about issues
  15. 15. Set realistic timelines for projects. Imagine the panic mode that I will be in when there is no more time left for the project. Stop thinking I’m not good enough. Focus on the vast amount of resources and knowledge I can self-educate online. The next time I feel insignificant, watch a good film or a trashy comedy show. Go to a concert. Step 3 – Mapping your strengths What I value What I’m good at (Strengths) Things that bring me joy What I want to improve on Fears Bad Habits (Weaknesses) What I have control over In this step, you will learn how to find energy and discipline within yourself to solve problems. Please follow the various colour combinations to piece together your personal mindful manifesto. Imagine you are your own advisor, write in the tone of voice of someone you deem as wise.
  16. 16. Go home, rest and feed the cat when I’m tempted to go on a spontaneous night out even though I know I’m tired. Remind myself that the world is way too noisy and good listeners are rare when I think I’m good at nothing. Go to a local gig, try a new type of drink. Dance silly. What I value What I’m good at (Strengths) Things that bring me joy What I want to improve on Fears Bad Habits (Weaknesses) What I have control over Step 3 – Mapping your strengths In this step, you will learn how to find energy and discipline within yourself to solve problems. Please follow the various colour combinations to piece together your personal mindful manifesto. Imagine you are your own advisor, write in the tone of voice of someone you deem as wise.
  17. 17. You are not too old to “make it” Start a new passion project. Continue where you last left off. Spend your evenings wisely. Only give them to people who uplifts and believe in who you are. Start a new task only when the one on hand is finished. Breaks are cool. Limit them to intervals of 15 mins. What I value What I’m good at (Strengths) Things that bring me joy What I want to improve on Fears Bad Habits (Weaknesses) What I have control over Step 3 – Mapping your strengths In this step, you will learn how to find energy and discipline within yourself to solve problems. Please follow the various colour combinations to piece together your personal mindful manifesto. Imagine you are your own advisor, write in the tone of voice of someone you deem as wise.
  18. 18. Worksheets Activity 1
  19. 19. Step 1 – Find your happy place What I value What I’m good at (Strengths) Things that bring me joy Let’s start off with finding out what makes you happy, what motivates you, what grounds you, what are some of your personal principles. Take time to think about it, write as honestly as you can. My name, a nickname, a GIF that represents me List at least 2-3 personal values. what grounds me List at least 2-3 strengths, can be anything you feel good about List at least 2-3 things that would make good rewards
  20. 20. Step 2 – Surface your insecurities What I want to improve on Fears Bad Habits (Weaknesses) What I have control over Now that we’ve talked about the good stuff, time to dig deep. This sheet should contain some of the things you’ve had the challenge of implementing in your own life. Be realistic about what are the things or emotions that hold you back, your bad tendencies and what do you hope to improve on. What are some things I’ve been trying to work on. List at least 2-3 fears, insecurities, things that hold me back What are some of my tendencies or bad habits What are some things I know for sure I can control
  21. 21. Focus on one thing you want to improve on What is a possible consequence for your bad habit Address your fear What is something actionable I can do to reduce that fear Address your bad habit What is a possible reward if I do the opposite Step 3 – Mapping your strengths What I value What I’m good at (Strengths) Things that bring me joy What I want to improve on Fears Bad Habits (Weaknesses) What I have control over In this step, you will learn how to find energy and discipline within yourself to solve problems. This template is designed to guide you in piecing together your personal mindful manifesto. Refer to Step 1 and 2 to remind yourself of the notes.
  22. 22. What do I need to do to make things better What is the scenario one of my bad habits would show One of my greatest strengths One of my worst habits Make this a fun one. What would make me really happy? What I value What I’m good at (Strengths) Things that bring me joy What I want to improve on Fears Bad Habits (Weaknesses) What I have control over Step 3 – Mapping your strengths In this step, you will learn how to find energy and discipline within yourself to solve problems. Please follow the various colour combinations to piece together your personal mindful manifesto. Imagine you are your own advisor, write in the tone of voice of someone you deem as wise.
  23. 23. One of my fears What is a strength that I can use to counter that fear What do I value What is one thing I need to stop doing I want to work on…. What do I need to do to achieve that goal? What I value What I’m good at (Strengths) Things that bring me joy What I want to improve on Fears Bad Habits (Weaknesses) What I have control over Step 3 – Mapping your strengths In this step, you will learn how to find energy and discipline within yourself to solve problems. Please follow the various colour combinations to piece together your personal mindful manifesto. Imagine you are your own advisor, write in the tone of voice of someone you deem as wise.
  24. 24. My Mindful Manifesto 1. Manifesto One 2. Manifesto Two 3. Manifesto Three 4. Manifesto Four 5. Manifesto Five
  25. 25. Activity 2 In Search of Data
  26. 26. Scenario 1 Dependency Model Scenario 2 Ownership Model What I feel like doing in a day What I think I do in a day What I actually do in a day What I resolve to do in a day Traits ____ Repeating mistakes ____ Shifting blame ____ Self-victimisation ____ Backlogging resolutions ____ Low self-discipline Traits ____ Growth mindset ____ Emphasis on what I have control over ____ Grounded by values ____ Measured consumption ____ Wary of distractions
  27. 27. A lot of people feel like they lack motivation, when what they really lack is clarity.
  28. 28. Habits are the compound interest of self-improvement.
  29. 29. Discipline equals Freedom.
  30. 30. Step 1 Diagnose the problem Step 2 Identify sources of data Step 3 Applying the Ownership Model How might we get more data about ourselves, in order to learn more about ourselves?
  31. 31. Worksheets Activity 2
  32. 32. Step 1 – Diagnose the problem Referring back to one of the exercises on the previous activity on Surfacing Your Insecurities, zoom in on
  33. 33. Step 2 – Identify sources of data Take time to brainstorm on different ways of tracking data, with the intention to identify patterns and gather lessons. Ponder upon: get more data about ourselves, in order to learn more about ourselves? What kind of experiments could you run for yourself to find those data? Think around the different areas you can derive data from, for example - - Technologies (phone, laptop, GPS etc) - Existing Services (Spotify, food delivery app, Google calendar) - Scenarios (in a fight, work meetings, social gatherings)
  34. 34. Step 3 – Applying the Ownership Model This step can be done slightly later on, ideally after a substantial amount of data has been collected overtime. This model should guide you in synthesizing the data in order to gather lessons for improvement. When filling up “Implementing a new system”, try to think of something really , i.e “Use the phrase “Yes and” or “I wonder” the next time I critique someone’s work”
  35. 35. Show &Tell
  36. 36. Check-Out What is one thing you are going to change about your habits?

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