Focused and fearlessHow to be awesome at work

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lightly.se/valtech

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Guidelines 1. Question everything

… later

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The no-distraction game :)

Allostatic load Sympatethic nervous system

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Focused and fearlessHow to be awesome at work

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Agenda• What's mental fitness (and why should we care?)

• Stress as a bug

• Focus as a feature

• Methods to increase focus and lower stress

• Implementing methods in our daily lives

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About Mattis / Lightly

Mattis Erngren1999 - First line of HTML Web developer/designer 2008 - Management school 2010 - Project manager digital 2012 - Self-employed consultant

“What would you do if money didn’t matter?”

The question that propelled me to found Lightly

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C H A P T E R 1 : M E N T A L F I T N E S S

The fitness trend

Healthy input & exercise Subject of conversations

Apps Hobbies

Media Scales

“Friskvård” / benefits Prevention

But what about mental fitness?

Healthy input & exercise Subject of conversations

Apps Hobbies

Media Scales

“Friskvård” / benefits Prevention

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Physical fitness Mental fitness

• Lift heavy objects • Run far • Jump high • Run fast

• Stay calm • Be happy • Communicate emotions • Able to focus

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Mental health works like

physical health. But we’re treating them differently.

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“Managing your psychology is the first step.”

–Ben Horowitz

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Our mission

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• Demystify mental health

• Measure

• Improve

• Via the workplace

• The war on talent

• Increase output / creativity / culture

• Reduce sick leave + prevent burnouts

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C H A P T E R 2 : S T R E S S

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Positive stress?

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Perfo

rman

ce

0

2,5

5

7,5

10

Stress hormones

0% 20% 40% 60% 80% 100%

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Perfo

rman

ce

0

2,5

5

7,5

10

Stress hormones

0% 20% 40% 60% 80% 100%

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Yerkes–Dodson law (Hebbian version)

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Help a stressed employee out.

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Are you aware of how stressed your workforce is?

How do you measure it?

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The stress culture

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Flow.

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C H A P T E R 3 : F O C U S

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Focus today.

DistractionE-mail notificationsFacebookTwitterInstagramSMSFragmentization Books vs. tweetsTexts vs. IRL

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Behold ye future.

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Stress kills focus. Focus kills stress.

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C H A P T E R 4 : T R A I N I N G

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Methods to increase focus and lower stress?

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C H A P T E R 4 : M E D I T A T I O N

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According to science, meditation improves• Discipline

• Blood pressure

• Immune system

• Focus

• Attention

• Memory

• Ability to withstand pain

• Emotional intelligence

• Reaction time

• Concentration

• Relaxation

• Patience

• Personal responsibility

• Metabolism

• Presence

• Stress management

• Lowers risk of cardiovascular disease

• Cures depression

• Creativity

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lightly.se/science

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Meditation is

• A way to train our brains

• Regular chairs, regular clothes, regular language.

• Not religious.

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Meditation 101• Deep breathing

• Proud posture

• Focus on breathing

• Return to focus as soon as you notice you’re not.

… that’s it.

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Who does this?• Larry Page - CEO of Google

• Ray Dalio - manages $160B hedge fund

• Ben Horowitz - investor (Skype, Facebook, Twitter)

• Elon Musk - Founder of Tesla Motors &

• Daniel Goleman - author, “Emotional Intelligence”

• Lionel Messi - soccer phenomenon

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Arianna HuffingtonRedefining success

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Jeff Weiner, CEO @ LinkedIn100% approval ratings

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… do you want to try it out?

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Mental training using the method

meditation

(There might be other, better ways.)

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Psychological effects• Space

• Clarity

• Ideas

• Happiness

• Calm

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C H A P T E R 5 : I M P L E M E N T I N G T R A I N I N G

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Bad news: !

This is not

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Step 1: Collect 100 minutes

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Give yourself 5.For three weeks.

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How would training affect your results?

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… your relationships?

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What would happen if your entire team did this?

Your entire organization?

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Step 2Implement focus training in

your organization.

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Search inside yourself

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… and culture.

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C L O S I N G W O R D S

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Summary• Mental fitness works like physical fitness:

• Measure. Improve - you need to spend time on it.

• Meditation is the best method that we are aware of.

• Invest in your employees mental fitness to make them healthier, happier and to win the war on talent.

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Questions

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lightly.se/valtech

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Feedback

lightly.se/feedback

Mattis Erngren @ LinkedIn

@mattisern

Focused and fearlessHow to be awesome at work