Posted in coaching, Emotional Intelligence, mindfulness, personal impact, Stress management

Sleep the new drug…

Sleep is the new drug in town.  We reach for the pain killers and eventually we might take to our bed.  However what if we saw sleep as a preventative drug.

Matthew Walker is the director at the Centre for Human Sleep Science at the University of California, Berkeley, he has spent the last 20 years studying “sleep”.

“When have you ever seen an NHS poster urging sleep?’ – “when did a Doctor prescribe sleep not sleeping pills, sleep loss costs the UK economy more than £30bn a year in the lost revenue” 

Sleep resets our body and brain by working on the following:-

  • memory
  • emotional stability
  • immune system

When we sleep it is like hitting the save button on your memories.  Studies have also shown that we can learn new facts much better after a good 8 hours.  The Hippocampus in the brain is the memory in-box.   MRI scans of sleep deprived individuals show the lack of activity or using the metaphor of the in-box no new files.

Sleep manages emotional volatility, scans of the brain show the Amygdala has increased activity with sleep deprived individuals.  So for our emotional well being 8 hours sleep a night is the best recovery.

Our physicality is improved with sleep as we have natural killer cells, our immune cells who work during the night.  The World Health Organisation has now identified that shift workers are at risk due to poor sleeping routines.

Sleep resets your body and brain so go out there and reclaim it and make sure it is the full 8 hours.

 

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Posted in Bite size learning, coaching, Emotional Intelligence, Leadership, mindfulness, motivation

Dose of Happiness…

We create our own happiness by choosing the state that we go into, however how much are we aided by the chemicals in our brain.  Science colliding with our emotional intelligence.

At a talk at our son’s school they explained how teenagers can steer their behaviour with bearing in mind the dosage they need to be happy.   It is healthy for teenagers to hug and want companionship and yet social media does not give them that intimacy or immediate closeness.  The wrong elements of the happiness can be exaggerated, the teenagers can become addicted to posting and the reaction of their friends.

Simon Sinek of TED talk fame and for the book “Start with Why”, explained when writing his book “Leaders Eat Last” the chemicals that makes us happy.

He used the mnemonic EDSO however at my son’s school last week they made it far more catchy – DOSE of happiness.

DOPAMINE – motivates us to achieve incremental goals. It is the greed element of the brain it makes us feel good when we tick things off the to-do list and it can become highly addictive.

OXYTOCIN – creates intimacy, trust and the feeling that some-one will protect you.  Mothers and babies and lovers feel this when they are protected and loved, the feeling of safety.

SEROTONIN – provides the feeling of significance, pride, status.  It drives us to seek the recognition of others.  I want to do it so that my family are proud of me.  It reinforces relationships within a group, it can give cohesion to a team.

ENDORPHINS – keeps us going during work outs or runs, it helps us endure difficulties.  We have the same rush when we laugh.

If we were put them into a table:-

Chemicals for Happiness Key phrase Example
DOPAMINE One more Setting and achieving milestones
OXYTOCIN Intimacy and safety One-on-ones with Manager
SEROTONIN Loyalty Making the team proud
ENDORPHINS No pain Late night working

The right DOSE can steer you through an organisation and life.   Check-in to see whether you are being exposed to the right amount in each area.

Please do get in touch for a workshop on Happiness bev@nuggetsoflearning.co.uk

Posted in Bite size learning, coaching, Emotional Intelligence, mindfulness, Stress management, Time management

Busy is a brand…

We wear busy like a badge of honour.  The first thing we say to each other is “how are you?” and the most common response is “busy”.

We deal in a currency of numbers, people will tell you how many emails they have in their in-box and how many meetings they have attended.

The “busy” becomes a showcase, we boast about not having time.  Our reputation and existence is based on demonstrating “busy”.  We need to rush and walk quickly to emulate “busy”.

Even our weekends are about justifying ourselves to ourself.  We enter marathons and discuss what is right for our children in terms of after school activities.  Studies now show that children need to learn how to be bored.

We cloud effort and results, as often if things take longer we have looked busy for longer.

A locksmith explained that when he first started his trade it used to take him a long time to change a lock.  He charged $120 and $25 for the key and was often given a tip.  He is now experienced and changes a lock in 2 minutes and still charges a $120, and yet he never receives tips. Ironically people were paying for incompetence, and yet they believed they were paying for effort.

To understand more about “busy” listen to the Radio 4 series by Oliver Burkeman http://www.bbc.co.uk/programmes/b07w1dpx/episodes/player

Please do look at our website and get in touch www.nuggetsoflearning.co.uk

 

 

Posted in coaching, Decision Making, Emotional Intelligence, mindfulness, motivation, Stress management

Being proactive…

Our behaviour is a function of our decisions and choices not our conditions.

We have the freedom to choose our responses despite the circumstances.  We will always have our own imagination, conscience as to what feels right or wrong and our very own independent will to choose.

Reactive people are:-

  • driven by circumstances, conditions whether they be social or physical
  • if the weather is good, they feel good, if the weather is bad they feel bad
  • when people treat them well, they feel well, when people mistreat them they become defensive
  • mistakes are blamed on others, rationalised as being inevitable
  • focus on concerns
  • use “have” language

Proactive people are:-

  • driven by values
  • carry their own weather, rain or shine
  • mistakes are acknowledged instantly and corrected, and learnt from
  • focus on things they can influence
  • use language with choice
  • Eleanor Roosevelt said “No-one can hurt you without your consent”

Our ability to live a life of choice is our ability to focus on what we can influence and not focus on the concerns we cannot change.

Please do contact nuggets for a workshop on Proactive Thinking bev@nuggetsoflearning.co.uk

 

 

 

Posted in Bite size learning, Change management, coaching, mindfulness

Changing your outlook…

This morning I heard tweet of the day.

Radio 4 at 6.00am plays a recording of a different type of bird introduced by different broadcasters.  This morning I awoke to the sound of a Little Egret.

The tweet was introduced by Clare Jones who explained she was in her early 20s and had fallen into a job at the RSPB (Royal Society Protection Birds). She was looking out of the window and saw a little white bird.  When she asked what the bird was a colleague informed her it was a Little Egret.

When she got home she looked up the bird to understand more.  The Little Egret was nearly extinct 100 years ago, if it were not for four Victorian women who took on the plumage trade.  The Victorian fashion was getting out of control with more elaborate and exotic feathers being used and the Little Egret’s white feathers proved particularly popular.

These four women went on to establish RSPB.

Clare Jones finished her tweet of the day with

“Something so small can change your whole outlook on life”  

I drove to a coaching session today with the story still in my mind.  I was not going to take on the plumage trade (now a thing of the past), however what can I do today, tomorrow and the next day which will make a difference…

Please contact bev@nuggetsoflearning.co.uk for a learning workshop or 1:1 coaching.

 

 

Posted in Bite size learning, coaching, Emotional Intelligence, Leadership, Management, personal impact

Behaviour Vs Attitude…

We can only comment on what we see, not what we think is driving behaviour. So an example would be:-

Alice always appears very unhelpful when people enter the department, she never welcomes anyone.

We could make an assumption that she has a bad attitude. However we must only give feedback on the observable. Our personality is made up of values, skills, beliefs and attitudes we have collated to be our unique self.

Alice needs feedback on just behaviour that we can see:-

Alice I have seen that every time anyone enters the department you never look up, you never make eye contact with them or say anything”

 We would hope that Alice might explain, she hates being at the front desk, she has always been shy, she did not realise it was a requirement or she said sorry and was keen to do it differently.

Think about the balance between a behaviour and an attitude, what is behind and what is driving it. You often notice more when some-ones behaviour is not in sync with their usual demeanor.

A very handy mnemonic to keep you on the right track (“SBI”):-

S – Situation – what can you see happening?

B – Behaviour – what are they doing, only observable?

I – Impact – what do they think could be the impact of this behaviour?

It is always better if an individual can self assess their behaviour, no-one likes to be told where they are going wrong.

Please do get in touch if you would like your team to have a workshop on feedback.

www.nuggetsoflearning.co.uk

and contact bev@nuggetsoflearning.co.uk

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Posted in Bite size learning, coaching, Emotional Intelligence, Goals, motivation

Moving forward…

Employee engagement drives bottom line, however what does engagement mean and how do you help employees connect with the company.

Teresa Amabile and Steven Kramer co authored the book the Progress Principle which explored the question of when people are motivated and engaged at work.  They recruited 238 people across 7 companies, and everyday they completed a diary entry and a questionnaire.  After 12,000 days worth of data Amabile & Kramer drew conclusions from the information.

The most conclusive result was that people are most motivated when they are making progress on meaningful work.  The most powerful thing to excite, engage is moving forward even if it is a small win.  That is the progress principle.

The terminology the pair used in their book was “inner work life” – what moves you forward?

What was the most startling find was a negative impact can be 2 or 3 times more damaging than a positive move forward.

We therefore need to be most aware of our nourishers and our toxins.  These can be people and also environments.  Think about a place where you are really productive and a place with the opposite effect.  We make the choices as to where we spend our time and we need to ensure that we look after ourself by the environment we work in.

How do you keep yourself moving forward?

  1. Stay focused – know what you want to achieve
  2. Track small wins – write down what you want to get done
  3. Spend at least 30 minutes each day on meaningful work

How do Manager’s apply the Progress Principle?

  • Catalysts – Share clear goals, with milestones and quick wins along the way
  • Autonomy – Empower team members to take initiative and responsibility
  • Resources – Provide the right materials at the right time
  • Human support – Being there

Please do contact nuggets for a workshop on “Understanding your Motivation”

www.nuggetsoflearning.com 

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