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Organize Your Mind, Organize Your Life
Margaret Moore Founder & CEO Wellcoaches Corporation www.wellcoaches.com Co-Director Institute of Coaching McLean Hospital, affiliate of Harvard Medical School www.instituteofcoaching.org Coach Meg www.coachmeg.com
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Rules of Order
Sweep your brain clean
◘ Tame frenzy
◘ Sustain focus
◘ Manage distractions
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Rules of Order
Get above the forest to the big picture
◘ Harness working memory
◘ Generate leaps of insight
◘ Connect the dots
■ Negative emotions arising from the limbic
system which intrude and impair functioning
of the pre-frontal cortex
What is frenzy in the brain?
Frenzy gets in the way of mindful attention
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Tame frenzy – NAME & APPRAISE
◘ Gently stop and name the emotion
◘ Like a child that cries, the emotion is asking
for attention
◘ Naming an emotion enables the pre-frontal
cortex to notice the emotion and let it go
◘ Appraise whether the emotional state is
a valid one – are you over-reacting?
◘ Engage the thinking areas, the areas of
cognitive control (e.g. pre-frontal cortex)
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How to tame frenzy
Build new habits which bring calm:
◘ Exercise
◘ Meditate
◘ Mindfulness practices
◘ Breathe
Organize Your Emotions, Organize Your Life
1. Mindful Self: I am calm, open, mindful, accepting
2. Autonomy: I am free and feel in control
3. Body Regulator: I am fit, well fed, rested, healthy
4. Confidence: I am confident, competent, strong
5. Creative: I am creative and have fun
6. Curious: I have new experiences and adventures
7. Executive Manager: I am working toward goals,
organized and on top of things
8. Relational: I am loving, compassionate, accepting
9. Standard-Setter: I am good enough, achieving
enough, learning
10. Spiritual Meaning-Maker: I find meaning and the
big picture
Margaret Moore © 2013
How to Decode Emotions
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1. Mindful Noticing, Naming & Observing
2. Acceptance
3. Appreciation & Gratitude
4. Connection
5. Compassion for Negative Emotions
6. Savor and Harvest Positive Emotions
7. Curiosity
8. Learning
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Attention in the brain
◘ Key component to Executive Function
◘ Pre-frontal cortex, Anterior cingulate cortex
◘ Normal attention capacity ~ one hour
◘ ADHD ~ “minutes..seconds..what was the
question?”
Thinking Brainset
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Consciously manipulate information in your working
memory to solve a problem. State of purposeful planning
that comprises much of our daily consciously-directed
mental activity. You are “thinking” about something.
Flow Brainset
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Thoughts and actions begin to flow in a steady
harmonious sequence, almost as if they were
orchestrated by outside forces. The stream brainset is
associated with the production of creative material,
such as jazz improvisation, narrative writing, sculpting
or painting, and the step-by-step revelation of scientific
discovery.
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Brain Breaks
◘ Everything in moderation – take a brain
break
◘ Recharge your brain
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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 ADHD
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Apply the brakes (impulses, distractions)
◘ Stop the focus and go with the distraction
◘ Stop the focus and take a break
◘ Stop the distraction and go with the focus
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Apply the brakes (impulses, distractions)
◘ ABC – Awareness, Breathe, Choose
◘ Consciously choose between
Camp Spontaneity and Camp Sobriety
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Short-term memory + attention
◘ The brain can hold a variety of things in
short-term memory
◘ The brain uses short-term memory for
analysis, problem-solving, and creativity
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How to harness working memory
◘ Sleep and rest (sleep on it)
◘ Exercise
◘ Repetition
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Harness working memory
◘ Write things down
◘ Have a reasoned debate
◘ Go back & forth between CNN and Fox
News, or New York Times and Wall Street
Journal
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Harness working memory
◘ Two heads are better than one
◘ Get a coach!
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The flexible brain
◘ No multi-tasking
◘ Deep focus, leaping to another deep focus
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Set shifting – cognitive flexibility
◘ Get light on your cognitive feet
◘ Bust your silos
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Set shift - Generate leaps of insight
◘ Shift from mental to physical
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Set shift - Generate leaps of insight
◘ Welcome the opportunity to shift
◘ Make a beautiful decision to shift
◘ Jump with confidence
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The brain – making connections
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Connect the dots
◘ New ideas and perspectives emerge
from the combination of sustained focus,
working memory, and set shifting
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Rise to the big picture
◘ The clouds clear and the big picture
appears!
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Rise to the big picture
◘ Frenzy is tamed just by knowing you
have a path from the forest to the big
picture
Connections to Wellness Coaching
Margaret Moore Founder & CEO Wellcoaches Corporation www.wellcoaches.com Co-Director Institute of Coaching McLean Hospital, affiliate of Harvard Medical School www.instituteofcoaching.org Coach Meg www.coachmeg.com
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