Organize Your Mind, Organize Your LifeOrganize Your Mind, Organize Your Life Margaret Moore Founder...

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Transcript of Organize Your Mind, Organize Your LifeOrganize Your Mind, Organize Your Life Margaret Moore Founder...

  • Organize Your Mind, Organize Your Life

    Margaret Moore Founder & CEO Wellcoaches Corporation www.wellcoaches.com Co-Director Institute of Coaching McLean Hospital, affiliate of Harvard Medical School www.instituteofcoaching.org Coach Meg www.coachmeg.com

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    Rules of Order

    Sweep your brain clean

    ◘ Tame frenzy

    ◘ Sustain focus

    ◘ Manage distractions

  • 3

    Rules of Order

    Get above the forest to the big picture

    ◘ Harness working memory

    ◘ Generate leaps of insight

    ◘ Connect the dots

  • ■ Negative emotions arising from the limbic

    system which intrude and impair functioning

    of the pre-frontal cortex

    What is frenzy in the brain?

  • Frenzy gets in the way of mindful attention

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    Tame frenzy – NAME & APPRAISE

    ◘ Gently stop and name the emotion

    ◘ Like a child that cries, the emotion is asking

    for attention

    ◘ Naming an emotion enables the pre-frontal

    cortex to notice the emotion and let it go

    ◘ Appraise whether the emotional state is

    a valid one – are you over-reacting?

    ◘ Engage the thinking areas, the areas of

    cognitive control (e.g. pre-frontal cortex)

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    How to tame frenzy

    Build new habits which bring calm:

    ◘ Exercise

    ◘ Meditate

    ◘ Mindfulness practices

    ◘ Breathe

  • Organize Your Emotions, Organize Your Life

    1. Mindful Self: I am calm, open, mindful, accepting

    2. Autonomy: I am free and feel in control

    3. Body Regulator: I am fit, well fed, rested, healthy

    4. Confidence: I am confident, competent, strong

    5. Creative: I am creative and have fun

    6. Curious: I have new experiences and adventures

    7. Executive Manager: I am working toward goals,

    organized and on top of things

    8. Relational: I am loving, compassionate, accepting

    9. Standard-Setter: I am good enough, achieving

    enough, learning

    10. Spiritual Meaning-Maker: I find meaning and the

    big picture

    Margaret Moore © 2013

  • How to Decode Emotions

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    1. Mindful Noticing, Naming & Observing

    2. Acceptance

    3. Appreciation & Gratitude

    4. Connection

    5. Compassion for Negative Emotions

    6. Savor and Harvest Positive Emotions

    7. Curiosity

    8. Learning

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    Attention in the brain

    ◘ Key component to Executive Function

    ◘ Pre-frontal cortex, Anterior cingulate cortex

    ◘ Normal attention capacity ~ one hour

    ◘ ADHD ~ “minutes..seconds..what was the question?”

  • Thinking Brainset

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    Consciously manipulate information in your working

    memory to solve a problem. State of purposeful planning

    that comprises much of our daily consciously-directed

    mental activity. You are “thinking” about something.

  • Flow Brainset

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    Thoughts and actions begin to flow in a steady

    harmonious sequence, almost as if they were

    orchestrated by outside forces. The stream brainset is

    associated with the production of creative material,

    such as jazz improvisation, narrative writing, sculpting

    or painting, and the step-by-step revelation of scientific

    discovery.

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    Brain Breaks

    ◘ Everything in moderation – take a brain

    break

    ◘ Recharge your brain

  • 14

    Apply the brakes: Stop/go paths in the brain

    ◘ The brain has pathways for stop and go

    ◘ Effective inhibition is:

    • a key component to executive function

    • ? the fundamental deficit in ADHD

  • 15

    Apply the brakes (impulses, distractions)

    ◘ Stop the focus and go with the distraction

    ◘ Stop the focus and take a break

    ◘ Stop the distraction and go with the focus

  • 16

    Apply the brakes (impulses, distractions)

    ◘ ABC – Awareness, Breathe, Choose

    ◘ Consciously choose between

    Camp Spontaneity and Camp Sobriety

  • 17

    Short-term memory + attention

    ◘ The brain can hold a variety of things in

    short-term memory

    ◘ The brain uses short-term memory for

    analysis, problem-solving, and creativity

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    How to harness working memory

    ◘ Sleep and rest (sleep on it)

    ◘ Exercise

    ◘ Repetition

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    Harness working memory

    ◘ Write things down

    ◘ Have a reasoned debate

    ◘ Go back & forth between CNN and Fox

    News, or New York Times and Wall Street

    Journal

  • 20

    Harness working memory

    ◘ Two heads are better than one

    ◘ Get a coach!

  • 21

    The flexible brain

    ◘ No multi-tasking

    ◘ Deep focus, leaping to another deep focus

  • 22

    Set shifting – cognitive flexibility

    ◘ Get light on your cognitive feet

    ◘ Bust your silos

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    Set shift - Generate leaps of insight

    ◘ Shift from mental to physical

  • 24

    Set shift - Generate leaps of insight

    ◘ Welcome the opportunity to shift

    ◘ Make a beautiful decision to shift

    ◘ Jump with confidence

  • 25

    The brain – making connections

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    Connect the dots

    ◘ New ideas and perspectives emerge

    from the combination of sustained focus,

    working memory, and set shifting

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    Rise to the big picture

    ◘ The clouds clear and the big picture

    appears!

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    Rise to the big picture

    ◘ Frenzy is tamed just by knowing you

    have a path from the forest to the big

    picture

  • Connections to Wellness Coaching

    Margaret Moore Founder & CEO Wellcoaches Corporation www.wellcoaches.com Co-Director Institute of Coaching McLean Hospital, affiliate of Harvard Medical School www.instituteofcoaching.org Coach Meg www.coachmeg.com

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