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: [email protected]