As a professional, you’re constantly juggling dozens of tasks and responsibilities. But it turns out it might be better to spend time doing nothing.  I recently read a fascinating article about why this is. It  all comes down to the ‘default network’ in your brain, which becomes active each time you’re at rest.

Picture this: you’re lost in thought, not focused on any specific task. That’s when the default network comes to life. It helps you make sense of your experiences, consolidate memories and even come up with brilliant ideas. Throughout the day, when you engage in activities that don’t require your full attention your default network comes to life. It facilitates communication between different brain regions, helping them to work harmoniously together.

Recent research  has shown the default network plays a crucial role in creative thinking, problem-solving and synthesising complex information. But it only works when you’re not working! So, here are some tips for making the most of this little-known network in your brain.

1. Embrace downtime: schedule regular breaks throughout your workday to give your brain a chance to rest and activate the default network.
2. Engage in mindful activities: try mindfulness practises like meditation or journaling during your downtime to promote self-reflection and boost creativity.
3. Go somewhere quiet: find somewhere that allows you to have moments of solitude and uninterrupted thinking. This will give your brain the freedom to explore new ideas.
4. Balance focus and rest: recognise that periods of rest are not wasted time. They’re essential for brain rejuvenation. Alternate between focused work sessions and intentional breaks.

In a world that celebrates constant busyness, it’s essential to recognise the value of rest and tap into the power of your default network. By understanding how our brain operates during periods of rest, we can unlock untapped potential and improve our professional performance. So, take a moment to embrace the power of doing nothing and let your default network work its magic.

You can read the original article here.

This article summary was created by Eleanor Shakiba

Eleanor is a leadership trainer, success coach and people skills expert. She helps managers and business owners build thriving teams and organisations, using tools from Positive Psychology. She's trained more than 60,000 people during her career as a corporate trainer and professional development consultant. Her mission is inspiring talented people to become leaders who make a difference. 

How does mood influence the way you process language?  Researchers have been studying that lately. It turns out that when you communicate, your emotions greatly affect how you understand and interpret words. In fact, your mood has a notable impact on the brain processes involved in language processing?

For example, when you are in a bad mood, you can more easily pick out mistakes in what you read. Your brain can process both your mood and language. Your brain helps you to interact with these two things. When you are in a bad mood, you look more closely at what people say, instead of just relying on what you already know.

This could be because your brain is looking for negative information and mistakes. Or it could be because your attention span is shorter. In either case, being in a bad mood can help you detect errors more quickly. This is especially useful for job interviews and other high-stakes situations where it’s important to notice mistakes before they become costly. Bad moods also have their benefits when editing documents or proofreading because you are more likely to catch typos or other errors.

This means that it is important for you recognise you team’s emotional states and use this information to your advantage. Bad moods can help people stay alert and detect mistakes more quickly,  but it is important to remember that people are more productive when they are in positive states.

You can read the original article here.

This article summary was created by Eleanor Shakiba

Eleanor is a leadership trainer, success coach and people skills expert. She helps managers and business owners build thriving teams and organisations, using tools from Positive Psychology. She's trained more than 60,000 people during her career as a corporate trainer and professional development consultant. Her mission is inspiring talented people to become leaders who make a difference. 

There’s a moment between being asleep and being awake when your mind is in a state of transition. This is known as hypnagogia and it has been linked to heightened creativity and problem-solving abilities. The work of research psychologist Valdas Noreika, is interesting to explore if you want to capitalise on this state.

According to Noreika, many creative folks – including Thomas Edison, Edgar Allan Poe and Salvador Dali – have claimed that the moments between sleep and wakefulness have been a major source of their ideas and inspiration. Many reported that it sparked bursts of creativity or mental clarity. Thus, hypnagogia is an important concept to explore if you want to tap into your creative mind.

So, what exactly is hypnagogia? In simple terms, it is a transitional state between being awake and asleep. During this time, the brain produces theta waves which are also present during meditation and daydreaming. This state typically occurs when you are drifting off to sleep or when you are just waking up. However, it can also occur during periods of deep relaxation.

This means you can deliberately unlock this state of consciousness and reap its creative benefits. Indeed, a new device has been built to help you do just that. “This means we have a kind of workable system for dream control,” one of the inventors says. Here’s a quick summary of how this ‘dream machine’ came about.

First, let’s dive into the past. Thomas Edison, ever the innovator, discovered a unique way of inducing hypnagogia. He’d clutch a steel ball in his hand while dozing off. As sleep took hold, his grip would loosen, causing the ball to clatter onto the floor. The noise would jolt him back to wakefulness, just as he started to experience the hallucinatory insights characteristic of hypnagogia. Clever, right?

Fast forward to today, and MIT Media Lab has given Edison’s technique a new lease of life with the Dormio device. In its first iteration, Dormio was a glove fitted with a microcontroller and a pressure sensor in the palm. The user would wear the glove and make a fist, putting pressure on the sensor, while EEG sensors monitored their brain activity. As they started drifting off to sleep, Dormio’s sensors detected the user’s muscle relaxation. At this point, a recorded phrase, designed to influence the user’s dreams, was played by Dormio.

In the second version of Dormio, the researchers swapped the palm sensor for flexion sensors that measure muscle tension at a much more detailed level. This allowed them to monitor subjects more accurately. They also replaced EEG monitoring with simpler biosignals, such as heart rate, and played the recording through a smartphone app.

Now, they’re working on a third generation of Dormio, which will monitor eyelid movement in sleeping subjects. The goal is to make Dormio as comfortable, affordable, and non-invasive as possible. Soon, perhaps, you’ll be able to use it! Isn’t it fascinating how we can take a concept from over a century ago and adapt it to modern technology?

You can read the original article here.

This article summary was created by Eleanor Shakiba

Eleanor is a leadership trainer, success coach and people skills expert. She helps managers and business owners build thriving teams and organisations, using tools from Positive Psychology. She's trained more than 60,000 people during her career as a corporate trainer and professional development consultant. Her mission is inspiring talented people to become leaders who make a difference. 

Focus is the ability to direct your attention towards a specific task or goal, while filtering out distractions and irrelevant information. It allows you to fully engage with your work and make progress towards your objectives. Distractions are the enemy  of focus, despite being everywhere. Luckily,  there’s a neuroscience-backed hack that can help you focus like a  laser beam whenever you need to.

It’s called the Pomodoro Technique and it’s a time management method backed by neuroscience. It was developed in the late 1980s by Francesco Cirillo. He ran a series of experiments using a kitchen timer shaped like a tomato (hence the name ‘Pomodoro’). These involved breaking his work into 25-minute intervals separated by short breaks. He found this approach improved productivity and focus significantly.

That’s because your brain  is not designed to focus for long periods. Your attention span naturally wanes after  20-25 minutes, which helps your brain conserve energy. By taking short breaks, you allow your brain to rest and recharge before diving back into work. Daydreaming or relaxing is one of the best ways to fully recharge your neural circuitry, so resist the temptation to check social media, surf the web or read your emails during rest times.

• Instead, try one of these downtime activities, which shift your brainwaves into a restorative state:
• Take a short walk outside
• Listen to calming music
• Meditate or do some mindfulness exercises
• Listen to the Energise Now audio session and spend 20 minutes in a relaxing trance state
• Have a quick tea break

These activities will help you relax and reset your brain, making it easier for you to focus again when your break is over. The key is to keep the breaks short – between ten and fifteen minutes duration each time. Most importantly,  avoid any mentally stimulating tasks during this time.

Steps for success

Here’s how to get the most from this evidence-based focus hack.

• Choose a task. This could be anything – an assignment, a project, or even cleaning your desk.
• Set a timer for 25 minutes. Use your phone, a physical timer, or a Pomodoro app.
• Work on the task until the timer goes off. Don’t let distractions derail you. If something pops into your mind, jot it down and return to it later.
• Take a short break. Choose one of the options listed above and switch off for 10 minutes
• Repeat the process. After four ‘Pomodoros,’ take a longer break of 20-30 minutes.

Remember, it’s all about working with your brain’s natural rhythm, not against it. By incorporating this technique into your daily routine, you’re not just improving your focus. You’re also reducing your risk of burnout, increasing your mental agility and making your workday more enjoyable. So, are you ready to hack your brain for better focus? Set your timer now and get started on your first Pomodoro of the day!

This article summary was created by Eleanor Shakiba

Eleanor is a leadership trainer, success coach and people skills expert. She helps managers and business owners build thriving teams and organisations, using tools from Positive Psychology. She's trained more than 60,000 people during her career as a corporate trainer and professional development consultant. Her mission is inspiring talented people to become leaders who make a difference. 

When it comes to being a successful leader, being assertive is key. Assertiveness can help those in leadership positions to be more effective and efficient. The article cites examples of how being assertive can help leaders to stand up for themselves and their team, make better decisions, and manage difficult conversations with confidence.

The first step is to be aware of the different types of communication. There are three basic types: passive, aggressive and assertive. Passive communication is when you do not express your feelings or needs. Aggressive communication is when you express your feelings or needs in a way that is harmful to yourself or others. Assertive communication is when you express your feelings or needs in a way that is respectful to yourself and others.

The second step is to practice using assertive communication. This can be done by using the “I” statements below:

“I feel…”

“I need…”

“I want…”

For example, “I feel like I’m not being heard.” “I need more time to think about it.” “I want you to stop interrupting me.”

The third step is to use assertive language. This means using clear and direct language. For example, “Can we discuss this later?” instead of “Can we talk about this later?” or “I’d like a raise” instead of “Maybe we could discuss a raise?”

The fourth step is to be aware of your body language. Your body language should be open and relaxed. For example, uncross your arms and legs, keep your head up, and make eye contact with the person you are speaking to.

The fifth step is to practice self-compassion. When you make a mistake, be kind and forgiving towards yourself. Forgive yourself for not being perfect and accept that you are doing the best you can.

The sixth step is to be mindful of your triggers. Triggers are things that upset you or cause you to react in a certain way. For example, if someone cuts in line, this may trigger feelings of anger or frustration. Be aware of your triggers and try to manage them as best as possible.

The seventh step is to set boundaries. Boundaries are limits that you put on how much you are willing to do for others. For example, you may set a boundary stating that you will only work eight hours per day or that you will not take work home with you. boundaries help protect your time and energy so that you can focus on your own goals and needs.

The eighth step is to practice assertiveness regularly. The more often you practice assertiveness, the easier it will become for you to use it in difficult situations. Remember that practice makes perfect!

So why is assertiveness so important in leadership? Well, because it allows you to get results without resorting to bullying or manipulation. It also sends a message to your team that you’re willing to work through disagreements respectfully and that you respect them enough to give them a voice. Being more assertive can lead to better communication, improved decision making, and increased productivity. Assertiveness can also help build relationships with co-workers and customers.

Find out more in the original article here: https://positivepsychology.com/assertiveness-in-leadership/

This article summary was created by Eleanor Shakiba

Eleanor is a leadership trainer, success coach and people skills expert. She helps managers and business owners build thriving teams and organisations, using tools from Positive Psychology. She's trained more than 60,000 people during her career as a corporate trainer and professional development consultant. Her mission is inspiring talented people to become leaders who make a difference. 

Do you and your workforce have a sense of purpose? If so, recent research on mortality reveals this could be a key factor in protecting employee health, both now and in the future.

Recent research from the University of Michigan has revealed that having a sense of purpose may help to protect against cardiovascular disease and cognitive decline associated with aging. The article “Mortality Linked to Having a Sense of Purpose” published on Neuroscience News outlines the evidence behind this finding, with data from over 6,000 people aged 50 years or older who took part in the Health and Retirement Study between 1992 and 2010.

The key findings reveal that those individuals with a greater sense of purpose had lower risk of mortality overall, as well as death related to cardiovascular disease when compared to those without such purpose in life. Further, those with high levels of perceived purpose showed slower decline in mental ability over time than those without in comparison. This could have implications for managers, business owners, supervisors and employees alike.

Having an understanding that an individual’s potential health outcomes are linked to their sense of purpose can provide powerful motivation to take action within leading roles, particularly when managing employees who may be ageing or facing challenges due to poor health. It is important to create an environment where it is safe for employees to express their sense of purpose through meaningful work activities – something which has been shown to improve wellbeing outcomes for workers at all stages of life. Managers should focus on providing opportunities for employees to direct their energy towards meaningful tasks that take into account their own personal goals and values – as this has been found to increase engagement in tasks as well as foster higher performance overall.

Furthermore, supervisors should seek out ways to ensure that everyone within the organisation feels they are making an important contribution; this could include setting clear expectations at the start of a role, offering feedback regularly during tasks or even just sharing success stories internally so team members feel valued and appreciated for their efforts. Each person needs to understand how their contributions make up part of the whole picture – something which will ultimately help them find meaning in work even as they age or face difficult situations outside the workplace.

Ultimately it is essential for managers and business owners across industries to consider how they can build staff capacity around having a sense of purpose by offering tailored support designed specifically for each individual’s needs — if we want our teams to stay healthy both now and later down the line.

Find out more in the original article here: (https://neurosciencenews.com/mortality-sense-purpose-21864/ )

This article summary was created by Eleanor Shakiba

Eleanor is a leadership trainer, success coach and people skills expert. She helps managers and business owners build thriving teams and organisations, using tools from Positive Psychology. She's trained more than 60,000 people during her career as a corporate trainer and professional development consultant. Her mission is inspiring talented people to become leaders who make a difference. 

Can hope truly drive us to success? This is the question posed in the article, The Will and Ways of Hope, featured on Psychology Today. In this article, it elaborates on the idea of hope and how it can be used to help individuals reach their goals. How having a sense of optimism and belief that a goal can be achieved has been proven to increase motivation and allow people to work harder towards achieving that goal.

The article delves further into the different ways hope manifests itself; through persistence, courage, faith, conviction and taking risks. These are key components needed when striving for success. Furthermore, hope is necessary for managing stress as it provides strength during difficult times and serves as an “antidote” for low self-esteem.  It is also important to remember that hope should be realistic and achievable; otherwise, it will lead to disappointment

The author of the article concludes with emphasising that hope has the power to drive individuals towards their goals and dreams. It can be used as a tool for success when accompanied by determination and hard work, making it possible to have a positive outlook and strive for greatness. Therefore, the power of hope should not be underestimated as it can be a powerful source of motivation in achieving success.

For managers, business owners and supervisors, understanding the psychology behind hope is essential in order to lead teams effectively. Instilling a sense of hope among employees must be done with thoughtfulness in order to motivate them in the right manner towards desired outcomes. Most importantly, leaders must understand how their own behaviour shapes the behaviours of their team members which requires careful consideration when conveying messages regarding expectations or setting deadlines.

The Will and Ways of Hope is an insightful article on the power of hope and how it can be harnessed to reach success. It highlights the importance of having a sense of optimism when striving for greatness and using it as a tool to motivate oneself. Being aware of the psychology behind hope is critical in order for managers, business owners and supervisors to effectively lead their teams.

Find out more in the original article here: https://www.psychologytoday.com/intl/blog/beautiful-minds/201112/the-will-and-ways-hope

This article summary was created by Eleanor Shakiba

Eleanor is a leadership trainer, success coach and people skills expert. She helps managers and business owners build thriving teams and organisations, using tools from Positive Psychology. She's trained more than 60,000 people during her career as a corporate trainer and professional development consultant. Her mission is inspiring talented people to become leaders who make a difference. 

Do emotional exercises really improve mental health?

That’s the question posed by Washington Post wellness columnist in a recent article. According to the article, there is growing evidence that emotional exercises can help improve mental health, especially for people who are not responding to traditional therapy.

The article cites a study published in the journal Frontiers in Psychology which found that emotional exercises can be an effective treatment for anxiety and depression. The study involved more than 1,500 participants who were randomly assigned to one of three groups – a control group, an exercise group, or a cognitive therapy group.

The exercise group was asked to do thirty minutes of aerobic exercise three times a week, while the cognitive therapy group received twelve sessions of cognitive behaviour therapy. The control group did not receive any treatment.

After eight weeks, the results showed that the exercise group had lower levels of anxiety and depression than the control group. They also had higher levels of self-esteem and were more physically active. The cognitive therapy group fared better than the exercise group, but not as well as the control group.

So what do these findings mean for managers and business owners?

There is growing evidence that emotional exercises can be an effective treatment for mental health issues like anxiety and depression. This means that businesses should consider offering these types of exercises to their employees as part of their wellness programs. Emotional exercises are activities or tasks that help you become more aware of your feelings and emotions. They can help you understand and manage your emotions better.

There is evidence that emotional exercises can be very effective at treating mental illness. However, they can also be beneficial for healthy people too. Emotional exercises can help you manage stress, anxiety and anger. They can also improve your mood and overall well-being.

There are many different types of emotional exercises, but some of the most popular include mindfulness meditation, journaling and cognitive behavioural therapy.

Employees who participate in emotional exercises are likely to be less stressed and more productive. They may also be less likely to take time off work due to mental health issues.

Find out more in the original article here: https://www.washingtonpost.com/wellness/2022/09/28/emotional-exercises-for-mental-health/?itid=sf_wellbeing_wellbeing_Mind

This article summary was created by Eleanor Shakiba

Eleanor is a leadership trainer, success coach and people skills expert. She helps managers and business owners build thriving teams and organisations, using tools from Positive Psychology. She's trained more than 60,000 people during her career as a corporate trainer and professional development consultant. Her mission is inspiring talented people to become leaders who make a difference. 

What educators and parents should know about neuroplasticity, learning, and dance

Can movement change the way your brains work? According to the article in Sharp Brains, the answer is yes. Neuroplasticity is the brain’s ability to change its structure and function in response to experience. This means that you can learn new things and create new habits, even as you age. Dance is a great way to take advantage of neuroplasticity, because it involves both mental and physical activity. It can improve cognitive function and memory, as well as mood and emotional regulation.

The article cites a study that found that “dancing may improve cognitive function by enhancing neuroplasticity.” It goes on to say that “the brain is incredibly plastic, meaning it can change its structure and function in response to various experiences.” This is great news for educators and parents! It means that you can help you children learn by providing them with opportunities to engage in activities that are challenging and stimulating.

So what does this mean for managers, business owners, and supervisors? It means that you need to be creative in your approach to employee development and training. First, by creating an environment that encourages employees to learn and grow. This could mean offering training opportunities or giving employees the freedom to experiment with new ideas. Second, by providing employees with breaks throughout the day so they can move their bodies and get some exercise. Finally, by promoting healthy lifestyles for employees, which will have a positive impact on their brains as well as their bodies.

This article shows that dance can be a useful tool for improving cognitive skills. Improving cognitive skills can lead to increased productivity and creativity in the workplace. It can also help employees stay focused and motivated. Creating a workplace that encourages employees to be physically active and engage in mentally stimulating activities will benefit the company as a whole.

Find more in the original article here: https://sharpbrains.com/blog/2016/01/22/what-educators-and-parents-should-know-about-neuroplasticity-learning-and-dance

This article summary was created by Eleanor Shakiba

Eleanor is a leadership trainer, success coach and people skills expert. She helps managers and business owners build thriving teams and organisations, using tools from Positive Psychology. She's trained more than 60,000 people during her career as a corporate trainer and professional development consultant. Her mission is inspiring talented people to become leaders who make a difference. 

Are you the office mom? If so, your career is at risk.

That’s the conclusion of a new article by Melody Wilding for Forbes. According to Wilding, emotional labour – or the effort spent managing emotions – affects women’s careers more than men’s. And the office mom is often the one who bears the brunt of that burden.

The article discusses how women are often saddled with the majority of the emotional labour in the workplace. This can manifest itself in a number of ways, such as being responsible for managing relationships and handling tasks that are seen as ‘women’s work’. This can be extremely taxing and lead to women feeling overwhelmed and unsupported.

Emotional labour is the process of managing emotions in the workplace. It can include tasks such as cheering up a colleague who is having a bad day, handling customer complaints, or acting happy and enthusiastic even when you’re not feeling it. Women are often expected to shoulder the majority of emotional labour in the office, and this can take a toll on their careers.

There are several reasons for this. First, women are typically socialised to be more emotionally expressive than men. They’re also more likely to be responsible for tasks like organising team events and arranging childcare. All of these activities require emotional labour.

But emotional labour doesn’t just affect women’s personal lives. It can also have a negative impact on their careers. For example, it can lead to feelings of burnout and frustration. It can also make it difficult to assert oneself in the workplace or to take on new challenges.

So what can managers, business owners and supervisors do to help? Here are three tips:

1) Be aware of the issue.

2) Encourage employees to take breaks.

3) Offer flexible work arrangements.

If you’re a woman in business, it’s important to be aware of the emotional labour you’re expected to perform. Take steps to manage your own emotions, and encourage your employees to do the same.

Find out more in the original article here: https://www.forbes.com/sites/melodywilding/2018/06/06/dont-be-the-office-mom-how-emotional-labor-affects-womens-careers/?sh=274620651103

This article summary was created by Eleanor Shakiba

Eleanor is a leadership trainer, success coach and people skills expert. She helps managers and business owners build thriving teams and organisations, using tools from Positive Psychology. She's trained more than 60,000 people during her career as a corporate trainer and professional development consultant. Her mission is inspiring talented people to become leaders who make a difference.