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:-
- 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.
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
||Setting and achieving milestones
||Intimacy and safety
||One-on-ones with Manager
||Making the team proud
||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 firstname.lastname@example.org
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
The brain operates everything and in the evenings like any piece of machinery its tired. We turn the telly up a little louder as we can’t hear so well and we lose the ability to make decisions about what to eat, we are slowing down.
To relax you might look at your Facebook account, however the same process required to read an email is the same process as to look at your social media. The brain machine has the functionality to read whether it be work or not work. The mechanics cannot differentiate the same psychological activity whatever you are reading. If you are tired the topic won’t make a difference the machine is operating slower.
We need to maintain the brain as we would any other piece of machinery. Your car is serviced and requires an MOT, how much love and care do you give your brain:-
- Stare into space – give it a break
- Drink lots of water
- Eat the right food
- Keep up the agility – do a sudoko
- Limit screen time
- Physical activity
- Rest it – lots of sleep
Look after your brain this week and for a nugget workshop please do look at our website www.nuggetsoflearning.co.uk or contact email@example.com
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 firstname.lastname@example.org
Knowledge is knowing that a tomato is a fruit and wisdom is knowing that it does not go in a fruit salad.
Knowledge is your IQ (intelligence quotient), your data and facts that you have acquired. Wisdom is your EQ (emotional quotient), the application and , how well you do something and it is appropriate.
Therefore going into leadership we need more wisdom than knowledge and we must not be intimidated by millennials with bags of current knowledge. Wisdom is maturity of the mind, knowing what works and what does not work. As parents we can steer our children’s behaviour by dipping into our wisdom far more than knowledge.
- Knowledge is knowing how to manage your money by budgeting, spending and saving
- Wisdom is understanding how money impacts the quality of your life and your future
If you were to use knowledge vs wisdom as an equation to everything you do as the example above demonstrates, you can evaluate the knowledge accumulation. Where will knowledge take you and how will you apply it. We sometimes do tasks for the sake of doing them, recording expenditure is a good example. If you never apply any wisdom to the sums recorded you will not have used knowledge and wisdom as a formula.
Knowledge is a tool, and wisdom is the craft in which the tool is used
Leadership is leaning far more towards wisdom, applying and just knowing whether something is right or wrong. Past life experiences will determine whether an individual is taking the best path.
Knowledge is knowing what to say and Wisdom is knowing when to say it.
For a leadership workshop please do take a tour of website www.nuggetsoflearning.co.uk and contact email@example.com
Most people complain about not having enough time, so why would you ever need to contemplate killing time. All good time management courses get you to fill the time you have and be prepared for transition time so there really are no voids.
When some-one else’s agenda is forced upon you and they are in position where they have nothing to do in the space you “kill time”.
Initially if you are slipping off a busy agenda you mentally fight the imposed time you have been given to waste. We adjust slowly and there is now so much visual stimulation that do we ever totally switch off. The phone is a constant link to another place and time you could be at the moment when you are supposedly doing nothing.
Managing time is all about managing our own behaviour and another choice as to whether we choose to kill time and relax into it.
Time as a definition is “A non spatial continuum in which events occur in apparently irreversible succession from the past through the present to the future”. We can accept the flow from past/present to future or we can mourn the passing of time.
The most positive approach might be:- “Don’t count every hour in the day – make every hour in the day count”
Please look at our website www.nuggetsoflearning.co.uk for 90 minutes of learning on managing time or contact firstname.lastname@example.org