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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
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Emerging Leaders: Professional Development Program
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
Emerging Leaders: Professional Development Program
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
Emerging Leaders: Professional Development Program
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?
Emerging Leaders: Professional Development Program
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
Emerging Leaders: Professional Development Program
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
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!

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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
  • 2. 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
  • 4. Flickr Photo by Malinki This call is being recorded * 2
  • 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
  • 7. The Team Beth Kanter The Playbook Stephanie Rudat Peer Learning Facilitators
  • 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
  • 10. Homework Example: User Operations Manual
  • 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
  • 19. Self-Management • Your ability to use awareness of your emotions to actively choose what you say and do.
  • 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
  • 30. Training Your Attention: 18 Minutes A Day
  • 31. Manage Your Energy Instead of Your Time • Use 90-120 minute chunks, followed by 10-20 minute break • Simplify • Minimize Distractions • Start early
  • 34. Keep A To Done List
  • 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
  • 37. Incorporate Into Your Daily Routine
  • 38. Incorporate Into Your Daily Routine
  • 39. Apps To Help You Learn Mindfulness at Work
  • 40. A Fitbit for Stress: Focus Meditations
  • 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!