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• 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
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: 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
• 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
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
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!