MINDFUL LEADERSHIP

Maximize Engagement, Prevent Burnout and Thrive in Work and Life

© 2018 Dr. Susan Biali Haas, M.D.

MIND·FUL·NESS

1. the quality or state of being conscious or aware of something.

2. a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.

MINDFUL LEADERSHIP

• Burnout Awareness & Resilience Strategies

• Self-Care as a Leadership Discipline

• Mindfulness & Mind-Body Medicine

• Finding Time for What Matters Most

Burnout

3 Components:- Emotional exhaustion(depression overlap)- Cynicism- Reduced efficacy

Not just too much work...

6 key causes (Maslach & Leiter):

- Work overload- Lack of control over work- Insufficient rewards- Workplace community problems

(incivility, lack of support)- Unfair i.e. inequality -

pay/promoGon/workload- Conflict personal values & job

requirements

Personal: Risk Factors for Burnout

• Introvert • Agreeableness (Yes-Man/Yes-Woman)• Conscientiousness

Personal: Foundational Behaviors

Book (Tony Schwartz, co-author): The Power of Full Engagement: Managing Energy, Not Time, is

the Key to Performance

“We help your people build capacityphysically, emotionally, mentally and spiritually, in order to better

manage relentlessly rising demand.”

Personal: Founda.onal Behaviors

- Get 7-8 h sleep/night- Use all vacation days- Take naps or many small breaks

through day- Practice relaxation exercises- Tackle the day’s most

challenging task 1st

(found to improve engagement to well above average)

Self-Care as a Leadership Discipline

Michael Hya+:• Self-Care drives success• Self-Care has demonstrable, career-enhancing, business-building

benefits• The bigger your vision, the more you have to priori4ze Self-Care

Self-Care as a Leadership DisciplineSelf-Care:

“The activities that make for ameaningful life outside of work,

while contributing to better performance at work.”

• Sleep, eating well, exercise• Time with people you love• Meaningful pastimes• Time for personal reflection

Which of these is the biggest issue for you?

Self-Care as a Leadership Discipline

Self-Care gives you an EDGE

“Self-Care leads to higher performance…bring a sharper, more energized you to bear

on the time you’ve got available.”Michael Hyatt

Sleep

We are in the midst of a “catastrophic sleep-loss

epidemic”- Matthew Walker, PhD

Sleep deprivation< 7 h (2/3)Almost 1 in 2: < 6 h

Sleep: The Competitive Edge

Neuroscience (Hya/)Sleep deprived people:- Come up with fewer original

ideas- Tend to s@ck with old strategies

“An extra hour of sleep might be your best strategy for crea@ng

more INNOVATION”

Get a Good Night’s Rest

- Maintain a routine- Wind down- Blackout bedroom- Get off screens and phones

(“night shift”)

Exercise: Prevents & Treats Burnout

Cardio:• Increased well-being• Decreased psychological distress• Decreased perceived stress• Decreased emotional exhaustion

Exercise: Prevents & Treats Burnout

Resistance training:• Increased well-being• Increased personal

accomplishment• Reduced perceived stress

Exercise: Boosts Workplace Performance

• Direct correla+on between exercise and brain func+on (new brain cells!)• Finland twin study:

Regular exercise -> 14-17% greater earnings (non-cogni+ve: more persistent, more compe++ve)

Mindfulness & Mind-Body Medicine

MindfulnessBeing in the present moment

(non-judgmentally)

Mindfulness ToolAnything that brings the mind back to the present moment

(breathing, walking, music, nature)

Mindfulness & Mind-Body Medicine:

• Dr. Herbert Benson (Harvard)• Relaxation Response

• “Use the mind to shut off the mind”

• Break everyday train of thought• 10-20 min: 24 h impact

Mindfulness & Mind-Body Medicine:

Two Key Steps in Dr. Benson’s Relaxation Practice:

1) Repetition (word, breath, prayer)

2) Passive return to focus

Relaxation Practice Alters Your DNA

• PLOS1 2013: 15 min/8 wks

• Energy metabolism genes (insulin)

• InflammaCon/Immune genes

• Cell aging (telomeres)

• AddiConal: Brain stress center (amygdala) shrinks

Mini-Meditation: The 4-6-8 Breath

• Breathe in (4 count)• Hold (6 count)• Breathe out (8 count)

Relaxation Tools: Apps

1) “Relax Melodies” AppChoice of sounds, has a timer

2) “Mindshift” AppBy Anxiety BC +BC Mental Health & Substance

Use Services“Chill-Out Tools”:Calm Breathing

A Resource for You: Complimentary E-book

“10 Essential Easy Changes:Boost Mood, Increase Energy &

Reduce Stress By Tomorrow”(+ periodic articles/wellness info)

Go to:LearnHowToLiveWell.com

to get your copy

Work-Life Balance:How to Make Time For What Matters Most

Beware of the

Whenever you say YES

to something,

you sayNO

to something else.

“Essentialism”

“An Essentialist produces more

– brings forth more –

by REMOVING moreinstead of DOING more.”

- Greg McKeown

“Essentialism”

Iden%fy your top 4 prio%es

Become proficient at saying NO

Learn to say NO to good or even great things...not just things you don’t want to do

Homework:

1) Identify your top 4 life priorities

2) Create one action step for each 3) Go to your calendar & highlight

what isn’t essential

May You Live Well!

Connect:

Facebook: Dr. Susan Biali HaasInstagram: @drsusanbialiTwitter: @drsusanbialiLinkedIn: Dr. Susan Biali Haas

Email: susan@susanbiali.com