Boosting UP - 2-More ways to build mental, physical and emotional resilience

© JS ACHIEVE 20120

© JS ACHIEVE 20120

Today’s Boost UP-Part 2

1. Energy2. Improving sleep-Light chemistry3. Motivation4. Horizons of focus

Today’s content is taken from scientifically and medically proven research from neuroscientists, nutritionists, psychologists and mental health treatment using CBT.

© JS ACHIEVE 20120

© JS ACHIEVE 20120

Today’s Boost UP-21. Energy2. Improving Sleep-Light Chemistry3. Motivation and Change4. New Horizons

Today’s content is taken from scientifically and medically proven research from neuroscientists, nutritionists, psychologists and mental health treatment using CBT.

We all are stewards of organisational energy. It begins by effectively managing our own energy. We all can mobilise, focus, invest, channel, renew and expand our energy and that of others.

Jim Loehr. The Power of full engagement.

© JS ACHIEVE 2018

Energy is the FUNDAMENTAL currency of High Performance.

• Capacity is a function of one’s ability to expend and recover energy

• Every thought feeling and action has an energy consequence

Our most critical resource is our energy, most fail to manage it effectively

© JS ACHIEVE 2018

© JS ACHIEVE 2018

© JS ACHIEVE 2018

In your breakout group discuss.• What drains YOUR Energy?• What gives YOU energy?You can reveal your scores from the energy self-checker if you wish!

© JS ACHIEVE 2018

How much is enough?

© JS ACHIEVE 20120

© JS ACHIEVE 20120

© JS ACHIEVE 20120

Light Chemistry• Serotonin –melatonin balance!• Melatonin and prolactin bond• Cortisol-melatonin switch

© JS ACHIEVE 20120

Sleep cycles repeat every 1.5h

14© JS ACHIEVE 2018

© JS ACHIEVE 20120

Sleeping KIT

Sleep in the foetal position on non dominant side

Mattress check up. Spend £500 twice in 7 years rather than £1000 at once. Mattress is more important than the frame. (You’ll spend 12 years in bed over a lifetime)

Single shallow pillow-(bargain-basement polyester is better than expensive orthopaedic).

Use hypoallergenic and breathable bedding –regulates temperature

Size matters! Big as you can. Double bed is for ONE person!

Practice good sleep hygiene

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• Keep regular hours for sleep

• Bedtime –progressive muscle relaxation

• Exercise moderately every day-not after 8pm

• Avoid stimulants before bed

• Avoid stimulation before bed (e.g. email/TV)

• Relaxation techniques at bedtime (Breathe in for 5 seconds and out for 5 seconds, do this for 4 minutes)

• Stay away from sleeping pills

• Synthetic Melatonin –OK?

© JS ACHIEVE 2018

© JS ACHIEVE 20120

© JS ACHIEVE 20120

© JS ACHIEVE 20120

Trans-theoretical model of change-Prochaska and DiClemente

© JS ACHIEVE 20120

© JS ACHIEVE 20120

Horizons of focus and

New Horizons

© JS ACHIEVE 2018

Horizons of focus!

© JS ACHIEVE 20120

© JS ACHIEVE 20120

Ideas for future sessions1. Getting things Done2. Leadership in difficult

times3. Strong teeth and bones-

Team building and engagement

4. Will it make the boat go faster? Innovation and creativity

5. What would you welcome?