“What lies behind us and Emerging Leaders: Professional Development Program

Networked Leadership Development and Practical Skills for Emerging Leaders Module 2: Self-Management and Mindfulness Managing Your Emotions and Attention at Work July 14, 2015 Beth Kanter, Instructor

Only the moderator can see you chats Welcome! If you experience any technical difficulties logging into the system, please contact Ready/Talk Customer support: 800.843.9166 Please use *6 to Mute your phone Please use *7 to Unmute your phone

Flickr Photo by Malinki This call is being recorded * 2

Networked Leadership Development & Practical Skills for Emerging Leaders Module 2: Self-Management and Mindfulness Managing Your Emotions and Attention at Work July 14, 2015

The Team Beth Kanter The Playbook Stephanie Rudat Peer Learning Facilitators

• Be ready to do the homework • Review with your mentor • Connect w/ accountability buddy Topics OUTCOMES • Ask questions in chat • More discussion during pods on 7/29! • Continued discussion Facebook Group FRAMING Agenda Welcome & Check-In (20 min) Self-Management Skills (20 min) Practicing Mindfulness at Work (15 min) Next Steps and Homework (5 min) #netlead http://networked-emerging-leaders.wikispaces.com/ Agenda: Self-Management and Mindfulness

Playbook http://networked-emerging-leaders.wikispaces.com/Playbook

Homework Example: User Operations Manual

Homework

Homework Feedback: Type into Chat 1. If you did not complete as much of the homework as you would have liked to, what got in the way? No one can see your answers!

Brag Basket: Type into Chat 1. What Module 1 homework assignment did you find most valuable and why? Share any small wins! No one can see your answers!

Mentor Check-In

Mentor Check-In: Type into Chat 1. If you were not able to meet, what got in the way? 2. If you did meet, what useful feedback and support did your mentor provide?

Emotional Intelligence: Skill Sets WHAT I SEE WHAT I DO ME SELF-AWARENESS SELF-MANAGEMENT OTHERS SOCIAL AWARENESS RELATIONSHIP MANAGEMENT Module 1 Module 2 Module 3 Module 4

Module 2: Self-Management • To introduce self-management skills and ways to practice those skills at work • To introduce mindfulness at work techniques to practice “One can have no smaller or greater mastery than mastery of oneself” – Leonardo da Vinci FROM COMPULSION TO CHOICE

Self-Management • Your ability to use awareness of your emotions to actively choose what you say and do.

It isn’t About Emotional Suppression or Avoiding 1.Self Control 2.Trustworthiness 3.Conscientiousness 4.Adaptability 5.Innovation

Self-Management: Benefits • Avoid being a victim of emotional hijacking • Helps avoid frustrating other people to the point that they resent or dislike you • Power to control situations, react nimbly to change, and take the initiative needed to achieve personal mission statement • Keeps you flexible

In the Moment Strategies • Listen to other person • Breathe • Count to 10 • Hit pause button • Make it a movie • Sleep on it • Smile and laugh more • Take control of your self-talk Longer Term Strategies • Create an emotion vs reason list • Talk to a skilled self- manager • Talk to someone not emotionally invested • Learn a valuable lesson • More reflection time Self-Management Techniques to Practice

Type into the Chat Your emotional eruptions are like a volcano, with all sorts of eruptions rumbling beneath the surface before the lava flows. What are some work situations where this happens? What techniques can you try using to prevent the lava from flowing?

Create Self-Management Action Plan • Helps you figure out work situations to practice strengthening your self- management muscle in the moment and longer-term Worksheet on the Wiki

“What lies behind us and what lies ahead of us are tiny matters compared to what lies within us.” Henry S. Haskins

• Understand your personal mission statement and values and ask yourself at regular intervals whether your current activity serves your higher purpose • Notice when your attention has wandered, and then gently bringing it back to focus on your highest priority Source: Howard Rheingold NetSmart Training Attention and Meta Attention

1. When you go online or look at your to do list, does it make you feel anxious? 2. When you are working on a task, have you ever forgotten what it was in the first place you wanted to accomplish? 3. Do you always pay attention at face-to-face or online meetings? 4. Are you constantly multi-tasking or shifting your focus from task to task without completing? 5. Do you sit at your computer for longer than 30 minutes at a time without getting up to take a break? 6. Do you constantly check (even in the bathroom on your mobile phone) your email, or other online service? 7. Do you ever procrastinate on priority tasks because they feel so overwhelming to get started or complete? 8. Do you feel that you often cannot concentrate? 9. Do you get anxious if you are offline for more than a few hours? 10.Do you find yourself easily distracted by online resources or low priority work that allows you to avoid other, pending work? A few quick assessment questions Add up your score: # of YES answers Attention and Focusing Skills

0…1…2…3…4…5…6…7…8…9…10 Source: Lulumonathletica Mindful….………………………………………………………..Need Help Now What’s Your Attention and Focus Score?

Training Your Attention: 18 Minutes A Day

Manage Your Energy Instead of Your Time • Use 90-120 minute chunks, followed by 10-20 minute break • Simplify • Minimize Distractions • Start early

Avoiding Procrastination: Pomodoro Technique and App

Keep A To Done List

What is Mindfulness? “Paying attention in a particular way: on purpose, in the present moment, and non-judgmentally” – Jon Kabat-Zinn

A Very Simple Way To Start Source: Search Inside Yourself • Bring gentle and consistent attention to your breath for two minutes. Every time your attention wanders, bring it back • Sit without an agenda for two minutes. Shift from doing into being • Shift between the two methods for two minutes each

Incorporate Into Your Daily Routine

Apps To Help You Learn Mindfulness at Work

A Fitbit for Stress: Focus Meditations

Reflection: Type Into The Chat • What technique for practicing mindfulness at work do you want to try and practice during the month? • How can you make a commitment to tracking and reflecting on your practice?

Homework • Review your Emotional Intelligence 2.0 Score for Self-Management • Read the chapter on Self- Management techniques • Use the worksheet to create a Self- Management Action, committing to incorporating one or two techniques to practice by July 29th • Pick one or two mindfulness techniques to practice by July 29th • Mentor Check-In: Share the deck and readings and discuss with your mentor by August 6th • Continue working on Module 1 homework

Next Steps and Reminders Coaching Pods #1: July 29th at 1:00 pm PST #2: July 29th at 1:30 pm PST Check in with your mentor Connect with your accountability buddy Check the Facebook Group Reach out with any questions!