Emerging Leaders: Professional Development Program
1. 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
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5. Networked Leadership Development & Practical Skills
for Emerging Leaders
Module 2: Self-Management and Mindfulness
Managing Your Emotions and Attention at Work
July 14, 2015
8. • 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
12. 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!
13. 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!
15. 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?
16. 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
17. 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
20. It isn’t About Emotional Suppression or Avoiding
1.Self Control
2.Trustworthiness
3.Conscientiousness
4.Adaptability
5.Innovation
21. 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
22. 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
23. 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?
24. 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
25. “What lies behind us and what lies ahead of us are
tiny matters compared to what lies within us.”
Henry S. Haskins
26. • 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
27. 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
31. Manage Your Energy Instead of Your Time
• Use 90-120 minute chunks,
followed by 10-20 minute
break
• Simplify
• Minimize Distractions
• Start early
35. What is Mindfulness?
“Paying attention in a particular way: on purpose, in
the present moment, and non-judgmentally”
– Jon Kabat-Zinn
36. 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
41. 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?
42. 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
43. 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!