POWER
of
BALANCE
Cate L. Gibson, Powerful Journey Consultants
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What are your Biggest Stressors?
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What is your MAIN stressor?
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Turn to the person beside you
and tell them.
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BLUE
GREEN
YELLOW
RED
WHITE
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MULTI-TASKING BUBBLE
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BUSY, BUSY, BUSY
GOES THE MANTRA
Just like a drug keeping us on a high of what we see as efficiency and fulfillment-power as we finger our beeping, ringing, wireless devices, cell phones,
laptops, etc.
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What are the PAYOFFS of
MULTI-TASKING?
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Feel important
Feel valued
Avoidance
Procrastination
Denial
Self sabotage
Passive-aggressive response
We will get more accomplished
(Who needs God, when you are around?)
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Side effects of multi-tasking?
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Neuroscience is crystal clear
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Brain can only handle doing
thing at a time
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ONE
Inefficient: shifting between tasks
can cost 40% of your productive
time
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Excessive busyness
DISCONNECTS US FROM OUR
CREATOR
Miss meaningful connections from our higher source
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Unhealthy: it can cause
headaches and stomach aches
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Office workers across the country
reported:
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28% of their time dealing with
interruptions and transitions
related with multi-tasking
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Next generation
hardest hit since
Multi-tasking is a way of life
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How will they carry out tasks that require hours or even days of work on end with an attention span of a few minutes
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Multi-tasking makes you
OLDER
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+ the level of stress-related
hormones (cortisol/adrenaline)
Wears down your system through
biochemical friction
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Study- Institute for the
Future
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Fortune 1,000 companies
employees send and receive 178
messages a day
Interrupted at least three
times/hour
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Multi-tasking
Deprives you of FLOW
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BRAIN takes 20 minutes to reach
maximum focusing power
and you’re interrupted every
minutes
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20
Sad Truth
You will never reach your Peak
Capacity
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State of FLOW
Where time flies by and things get
done right the first time
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Imagine if an airplane had to stop and pick up an extra passenger each time it got halfway down the runway: think the pilot might get a
little antsy after a day or two?
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Steps to overcome
Multi-tasking
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JUST DO IT!!!
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Quit COLD turkey
Commit to doing one thing at a
time
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Create prioritized lists
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Know
your peak
energy times
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Take a Hike!
Take walking breaks away from your
desk
Eat your lunch in a park, by a lake, at
home, meet up with friends
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 Avoid doing major reports/difficult
clients/meetings prior, day of or
after a FULL Moon.
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Put first things first
(tackle biggest task first)
A, B, C piles
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Avoid interruptions
Paperwork from home, come to work early, stay late, only accept emergency calls (define what that means to secretary), set boundaries
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Check your emails 3 times per day
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Send out auto-reply;
(in order to serve you better, I will be
responding to emails at …. if this
is an emergency please contact me
at…
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Use a memory enhancer
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Palm Pilot/ notepad to record
information
ONE less thing for our brain to have to
remember
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 Serenity
Prayer
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Practice Mindfulness
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Be fully in the moment with:
Yourself
Colleagues
Clients
Family
Spouse
pet
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Signs of
Multi-Tasking Frenzy Behavior
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One task, another comes in to your mind
Concentration for long periods is off
Memory loss
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Acceptable Multi-tasking
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Drinking coffee/tea while working
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Glancing at your agenda
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Writing in your agenda/notebook
Listening to music and reading the
paper
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 Holding
 Walking
hands during a
movie
and chewing gum
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 Turn
to same person you
shared your biggest
problem with
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Share the ONE thing you will do
from your list that will feed the
SOLUTION
Date you will start
Who will your support person be
at home/work?
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Life Style Quiz
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FOUR ROOMS
in your house
(refer to your handout)
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Physical Room
H.A.L.T.E.
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Physical Room
H-ungry
 A-ngry
 L-onely
 T-ired
 E-xercise
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Physical Room
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If I lack in any of these areas I MUST
first attend to them and then move
forward
E.g. decision, action, reaction…
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Physical Room
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Breathe deeply
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Ahhhhhhhhhhhhhhhhhhhhh!!!!
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Physical Room
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Get your proper ZZZZZZ’s
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SLEEP
Create a healthy sleep bedtime routine
Sleep deprived society
Contributor to violence, road rage, rudeness
Digestion probs., alertness issues, forgetfulness,
Diminished mental agility and performance
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Healthy Eating Habits
3
meals per day
(protein at each meal)
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Minimize Sugar, Salt, Fats
Avoid sugar free products containing aspertain-fermahide; pop/gum/yogurts/food
Have a bowl of fruit on your desk
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What is the number ONE
Brain food?
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How much water do we need to
drink daily?
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R&R
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Daydreaming
Meditation
Walking by water or in the woods
Reading a book
………
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Unplug from your work
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Journaling or writing how you feel
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Gratitude list
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Gratitude attitude
Turn to the person behind you
and share ONE thing you are grateful
for?
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How did that feel?
Where did you feel it in your
body?
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 Let’s
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get physical….
Sports, hobbies, fitness, outdoors,
etc.
Men over 50 who don’t exercise regularly run the risk of getting cancer by 50%
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Find ways to wash away
the day
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Shower/hot bath
Walk the dog
Work out
Bike
Call a friend
Laugh
Eat great food
Mechanic who’s car broke down
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Emotional Room
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Bread man never has bread in the
house
Patient teacher is over reactive with
her family
Mechanic drives the crappy car
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Three Tier Fountain
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Emotional Room
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Support System – share how you
really feel
(Soul Sickness occurs when we hide our true feelings from those we trust.
Our secrets keep us sick)
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Insight- make a habit of asking
yourself tough questions about what
you need
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Emotional Room
 Personal
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Inventory
How do I feel at this time? What
do I need?
FEEL your feelings (I am afraid,
I am overwhelmed)
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Emotional Room
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Sense of HUMOR
Vital characteristic for resiliency
(ability to laugh at oneself)
Jokes at office
Celebrations-b.d.’s, retirement
Honest sharing
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MORALITY
Are you
living a life
with
conscience and caring outside the
office?
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Say NO!
 Detach
with love from
clients/colleagues,
families
 When
people show you who
they are believe them!
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Forgiveness
The Language of Letting Go book
by Melody Beattie
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Close your eyes. Think of someone you still carry hurt or anger with? Imagine a Campfire.
Bring a mentor. Share with the person you are hurt or angry with how you feel, what you need from them now.
Listen to their response. What needs to happen now in order for you to move on? Ask the mentor is there
anything they want to add.
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ACCEPTANCE
Is the answer to ALL my
problems!
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Remember to PLAY
How do you play?
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bubbles
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The 5 Love Languages
book
5 primary Love Languages
1. Quality Time
2. Receiving Gifts
3. Acts of Service
4. Physical Touch
5. Words of Affirmation
Author: Gary Chapman
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Which love language are
you at work?
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Tell the person behind you.
Specify what how you liked to be
valued as an employee?
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Spiritual Room
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Prayer –faith replaces fear
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Meditation
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Nature walks
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Service (volunteer work)
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Mental Room
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Become a student
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Read something different
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Practice Mindfulness
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“There’s a hole in my
sidewalk”
poem by Portia Nelson
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What unhealthy pattern of
behavior do you keep
repeating?
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What change will you make to avoid
falling in the hole in your
sidewalk?
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E.g. food, alcohol intake,
relationship,
lack boundaries, working too
many hours
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Doing it your way?
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Tell your neighbor what you life’s
purpose is?
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Be the change you want to see
in the world.
Gandhi
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The POWER of BALANCE