Link to slides. - Institute of Coaching

Organize Your Mind to ThriveMargaret Moore, MBACo-DirectorInstitute of CoachingMcLean Hospital, anaffiliate of HarvardMedical SchoolCEOWellcoaches Corporation1

A mind once stretched by a new idea…… or newunderstanding willnever fully return to itsoriginal dimensions....William James(1842-1910)2

3Our brains learn by making new connections

Lasting change – imagine a new brain network4

The ideal mind/brain?■ Nourished■ Calm■ Zestful■ Positive■ Motivated■ Focused■ Confident■ Creative■ Resilient■ Connected5

Rules of OrderSweep your brain clean◘ Tame frenzy◘ Sustain focus◘ Manage distractions6

Rules of OrderGet above the forest to the big picture◘ Harness working memory◘ Generate leaps of insight◘ Connect the dots7

What is frenzy in the brain?■ Negative emotions arising from the limbicsystem which intrude and impair functioningof the pre-frontal cortex

Inside frenzy◘ Overwhelm◘ Worry◘ Anxiety◘ Sadness◘ Frustration◘ Irritability◘ Impatience◘ Anger◘ FatigueInner Critic frenzy is particularly harsh.9

Outside frenzy10

Frenzy gets in the way of focus■ Internal or external■ Big or small11

Tame frenzy – self-awareness - NAME◘ Gently stop and name the emotion◘ Like a child that cries, the emotion isasking for attention◘ Naming an emotion enables the pre-frontalcortex to notice the emotion and let it go12

Self-compassion to tame frenzy13

Tame frenzy – self-awareness - APPRAISE◘ Appraise whether the emotional state isa valid one – are you over-reacting?◘ Engage the thinking areas, the areas ofcognitive control (e.g. pre-frontal cortex)14

Overwhelm is a choice15

Tame frenzy: Increase positive emotions◘ Past – gratitude, forgiveness, silver linings◘ Present – savor, flow, purpose, connect◘ Future – vision, hope, optimism16

Tame frenzy: Engage heart, lungs, musclesBuild new habits which bring calm:◘ Exercise◘ Meditate◘ Mindfulness practices◘ Breathe◘ Sleep17

Attention in the brain◘ Key component of Executive Function◘ Pre-frontal cortex, Anterior cingulate cortex◘ Normal attention capacity ~ one hour◘ ADHD ~ “minutes..seconds..what was thequestion?”18

Conscious thinking/doingConsciously manipulate information in your workingmemory to solve a problem. State of purposeful planningthat comprises much of our daily consciously-directedmental activity. You are “thinking” about something.19

Creative Flow StateHighAnxietyArousalFlowChallengesWorryControlLowApathyBoredomSkillsRelaxationHigh20

FlowThoughts and actions begin to flow in a steadyharmonious sequence, almost as if they wereorchestrated by outside forces.21

Sustain focus◘ Mindful pause◘ Tell your brain why it matters◘ Practice22

Brain Breaks◘ Everything in moderation◘ Recharge your brain23

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 ADHD24

Apply the brakes (impulses, distractions)◘ Tune into emotional response todistraction, what need is calling to be met◘ Have a head to heart conversation25

Apply the brakes (impulses, distractions)◘ ABC – Awareness, Breathe, Choose◘ Consciously choose betweenCamp Spontaneity and Camp Sobriety26

Short-term memory + attention◘ The brain can hold a variety of things inshort-term memory◘ The brain uses short-term memory foranalysis, problem-solving, and creativity27

How to harness working memory◘ Sleep and rest (sleep on it)◘ Exercise◘ Repetition◘ Write things down by hand◘ Journal◘ Brain training28

Harness working memory◘ Have a reasoned debate◘ Go back & forth between CNN and FoxNews, or New York Times and Wall StreetJournal29

Harness working memory◘ Two heads are better than one◘ Get a partner or coach!30

The flexible brain◘ No multi-tasking◘ Deep focus, leaping to another deep focus31

Set shifting – cognitive flexibility◘ Get light on your cognitive feet◘ Bust your silos32

BrainstormEnter a defocused state of attention that allows you tosee the connections between objects or concepts thatare quite disparate in nature. You generate multiplesolutions to a given problem rather than focusing on asingle solution.33

The brain – making connections34

Connect the dots◘ New ideas and perspectives emergefrom the combination of sustained focus,working memory, set shifting,brainstorming35

Rise to the big picture◘ The clouds clear and the big pictureappears!36

What’s your first step?• Tame frenzy• Improve focus and flow• Manage distractions & impulses• Harvest working memory• Be cognitively agile• Connect the dots

How does my brain work best?One’s own self is well hidden fromone’s own self:Of all mines of treasure, one’s own isthe last to be dug up.- Friedrich Nietzsche38