Posted on Sunday, April 12th, 2015 at 12:52 by admin

Uusi Women’s Bench valmennus alkaa syksyllä 2015!

Nyt kannattaa tsekata uudet Women’s Bench valmennuksen webbisivut!

Tervetuloa mukaan valmennukseen!

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Posted on Friday, September 12th, 2014 at 11:44 by admin

Löydä positiivinen poikkeama!

Kivikautiset aivomme virittävät meidät huomaamaan kaikki mahdolliset uhkat ja vaarat. Olemmekin kehittyneet erinomaisiksi ongelmien ja epäkohtien bongaamisessa. Mutta löydämmekö positiivisen poikkeaman? Myös jokaisessa työyhteisössä tapahtuu paljon hyvää. Mutta usein se voi jäädä piiloon. Mitä erinomaista toimintaa löytyy meidän yrityksestämme? Mitä vahvuuksia meillä on? Minkälaisia onnistumisia meillä on ollut? Mitä yrityksemme sisäistä osaamista voisimme hyödyntää enemmänkin? Aina ei tarvita ulkopuolisia konsultteja kertomaan miten asiat pitäisi tehdä, vaan välillä on hyvä pysähtyä miettimään mitä meillä itseasiassa joku jo osaa tehdä erinomaisesti ja voisiko tätä tietotaitoa levittää yrityksen sisällä? Ryhdytään siis bongaamaan positiivisia poikkeamia! Sen lisäksi, että tällä voi säästää rahaa, positiivisten poikkeamien bongaaminen on energisoivaa ja kannustavaa.

Posted on Saturday, August 23rd, 2014 at 16:04 by admin

Enemmän irti työpäivästä – Stressi alas ja Flow ylös!

Enemmän irti työpäivästä – Stressi alas ja Flow ylös

Tervetuloa selättämään stressi ja virittämään flowta. Tässä valmennuksessa pääset käytännön toimiin ja opit konkreettisia keinoja stressitason laskemiseen ja hyvän fiiliksen ja energian nostoon! Valmennuspäivät 31.10 ja 21.11.2014. Valmennus toteutetaan yhteistyössä Kauppakamarin kanssa. Tsekkaa linkki ja ilmoittaudu mukaan!

Posted on Wednesday, March 19th, 2014 at 09:49 by admin

Manage Your Energy, Not Your Time

I read an interesting article with this title in an old Harvard Business Review (Oct 2007, article by Tony Schwartz and Catherine McCarthy). And I can’t agree more with the writers! The point was that time is a limited resource (and non-renewable – we all have 24hours per day and when it is gone it is gone!) but our personal energy levels are something we can manage and renew!

There are four dimensions of our personal energy:

1. Physical Energy is the most obvious one. Sleeping, eating, exercising and having breaks during the day will enhance your energy levels.

2. Emotional Energy has a strong influence on your general energy level. How does your emotions impact your effectiveness during the day? I’ll tell you the impact is far bigger than you imagined!

3. Mental Energy is the energy you gain when you are able to focus on specific tasks without interruptions and when you are clear on your priorities. Most of the time we don’t get exhausted because of the amount of work but because we don’t arrange enough focus time for the high concentration tasks.

4. Spiritual Energy is the energy you gain when your work and activities give you sense of meaning and purpose.

Let’s briefly look at each of these energy sources and see what kind of energy renewal rituals you could create in order to enhance your energy levels throughout the day.

PHYSICAL ENERGY

Enhancing physical energy is quite straight forward. You need to sleep, eat and exercise. The studies emphasize more and more the power of good sleep to our performance and wellbeing. Lack of sleep diminishes our ability to manage our emotions and focus our attention. Sleep is an active state for our brains and necessary for our memory and ability to learn. Find your sleeping rituals and rhythm and enjoy the benefits.

Having breaks throughout the day is also essential. Both our bodies and our brain needs breaks in order to keep focus, stay creative and be able to perform well. During your workday engage from what you are doing and have a short break. Walk up and down the stairs in your office building or even better, have a five minute walk outside. Have a chat with a colleague about something other than work. Listen to your favourite music and stretch a bit. I guarantee that the quality and speed of your work is much better compared to forcing yourself to finish your task by sitting on your desk. Worth trying!

Eating well is a big hit nowadays and my advice is just that find a way to eat that gives you energy! We are supposed (and programmed!) to feel energetic and with the wrong food you can empty your energy reserves. Don’t agree to that but seek for advice, or try different ways to eat yourself. There is plenty of information out there!

EMOTIONAL ENERGY

Our emotions and feelings affect our performance and behaviour whether you like it or not. So let’s just face the fact. Are you aware of your emotions and feelings during the day? Becoming aware of our emotions and feelings is the first step. When we are aware of them we can start to manage them. With managing I mean that there are many ways we can influence our emotions. Emotions come and go. We give them the power they have on us. Negative emotions drain our energy and get us easily to a fight-or-flight mode which makes it impossible to think clearly, logically and reflectively.

Breathing is one of the most powerful and easy tools to manage especially emotions you don’t really enjoy. Breathing slowly and calmly, for example, counting slowly into 5 when inhaling and slowly into 5 when exhaling, will calm your body and mind and you will gain more clarity. Practicing mindfulness or meditation on a regular basis is according to hundreds of academic studies a powerful way to boost your emotional energy (and it has a big bunch of other benefits for your physical health and for your brain health as well). Practicing this simple breathing exercise is a good start!

Most people perform best when they are feeling positive energy. Therefore increasing positive energy is worth considering. One powerful ritual that fuels positive emotions is expressing appreciation to others. It seems to be as beneficial to the giver as to the receiver. The more detailed and specific the higher the impact. Have your ever thought what are the strengths of your colleagues? Or your spouse? What about sharing those thoughts. You can experiment and see how it affects your energy level and maybe even your relationship.

MENTAL ENERGY

When you are able to work focused on and important task, it generally gives you energy. Shifting your attention from one task to another consumes your energy. In order to renew your mental energy throughout the day, design rituals that allow you enough focus time. We easily think that the distractions during the day are caused by factors out of our control, but the study made by the 925 Design says that 70 % of the distractions are actually caused by ourselves. We cannot resist to check that one e-mail or text message that just popped up. In order to boost our mental energy we need to enhance our ability to focus and pay attention. And that includes planning our work days and work weeks so that we know what is the top one priority for the following day. And remember, it is unlikely that the world will collapse if you shut down your e-mail and phone for some hours every week.

Some companies have developed routines in order to boost their employees mental energy. For example, there are no meeting zones from 8 am to 9am each morning, so that people can focus on their own priorities at that time, or there is no laptop/phone policies during meetings in order to have more focused and efficient meetings.

SPIRITUAL ENERGY

Spiritual energy sounds a bit spooky but it is far from it! Personally I think this gives most of my energy! If you do work that really matters for you, you feel positive energy, there is effortless absorption to the tasks in hand and you feel fulfilled.

People tap into the spiritual energy when their everyday work and activities are consistent with what they value most and with what gives them sense of meaning and purpose.

Discover what are your strengths and values. What is important for you? Who you want to be? What do you want to be remembered for? What are your priorities in life?

When you have answers to these. Devote your time and energy to what is important to you. And try to close the gap between what you say is important to you and what you actually do!

Pay attention to all of these four energy sources and you start to thrive! If you temporarily get zero energy from one of the areas, pay extra attention to others. But remember that no super food will help you to thrive if you thoughts are constantly taking you down or if multitasking is the only way to do your work! It is also good to realize that physical energy is the foundation for all the other energy sources. So the first thing to check is your sleeping, eating and exercise habits!

Posted on Monday, November 4th, 2013 at 18:18 by admin

Syksyn Women’s Bench valmennus päätökseen

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Hieno matka upean ensimmäisen WB ryhmän kanssa päättyi viime viikolla! Vietimme tunnelmallisen päätöspäivän iki-ihanassa Villa Grönkullassa. Tuntuu siltä, että monelle valmennus toimi alkusysäyksenä johonkin suurempaan ja matka tulee jatkumaan vielä pitkään! Kiitos ihanille ryhmäläisille ja onneksi tapaamme vielä!

Keväällä 2014 alkaa seuraava Women’s Bench valmennus, jota tässä vähän vielä viilaamme pilottiohjelmasta saatujen oppien ansiosta. Ohjelman ajankohta tulee olemaan maaliskuusta toukokuulle/kesäkuulle ja tarkemmat päivät päätetään vielä marraskuun aikana. Etsimme uutta huikeaa ryhmää mukaan (maksimissaan 8 naista). Tule mukaan energisoitumaan ja hakemaan uutta fokusta työhösi tai elämääsi muuten!  Kevään valmennuksesta voi lukea myös Women’s Bench:in Facebook sivuilta!

Posted on Saturday, August 17th, 2013 at 09:31 by admin

Women’s Bench valmennus alkoi!

Ensimmäinen Women’s Bench valmennus alkoi eilen upean ryhmämme kanssa! Olipa hienoa päästä vihdoin aloittamaan! Kiehtovaa ja jännittävää seurata mihin tämä uniikki matka meidät kaikki vie. Seuraava valmennus alkaa kestoltaan hieman lyhyempänä Kauppakamarin valmennuksena 4.10.2013. Tsekkaa alla oleva linkki! Tervetuloa!

Womens’ Bench

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Posted on Saturday, August 17th, 2013 at 09:19 by admin

Hengähdyshetkiä

Tässä ihana hyvänolon kirja kaikille jotka haluavat voida hyvin loman jälkeenkin! Helppoja arkeen sopivia vinkkejä miten omaa hyvinvointia voi kohentaa pienillä jutuilla. Ei siis tarvitse downshiftata ja muuttaa Intiaan meditoimaan elvyttääkseen energiaansa. Kirja on myös äärimmäisen visuaalinen ja tuo hyviä fiiliksiä ihan jo pelkkiä kuviakin katselemalla!

 

hengähdyshetkiä

Posted on Tuesday, November 13th, 2012 at 12:57 by admin

Book for November:
Rosamund Stone Zander and Benjamin Zander – The Art of Possibility

Rosamund Stone Zander and Benjamin Zander: The Art of Possibility – Transforming Professional and Personal Life

I have been reading several books since my last book blog but none of them really touched me. This one did! The art of possibility is an interesting and different book.

It is written by two persons with quite different backgrounds. Rosamund Zander is an executive coach and family systems therapist and she has developed models for leadership, relationship and effective action. In addition to her work with children and families she has worked with corporations and government agencies. Benjamin Zander is the conductor of the Boston Philharmonic since 1979. He is a music teacher, guest conductor and a sought-after speaker to major organizations for his presentations on leadership and creativity.

The interesting thing is that reading this book makes you feel good instantly. Somehow the stories in the book take you to a pleasant journey that uplifts your spirits.

This book has 12 fascinating “practices” that help you transform your life. I will just highlight a three of them.

The first premise of the book is that much more is possible that people ordinarily think.  No matter how objective we try to be, it is still through the structure of the brain that we perceive the world. So, if there are absolutes, we have no direct access to their existence. The mind constructs.

The questions we could ask ourselves is:  What assumptions am I making, that I’m not aware I’m making, that gives me what I see? And when we have an answer to that we could ask: What might I now invent, that I haven’t yet invented, that would give me other choices?

This is how our brain is constructed and if we want a change in our lives this is the first thing that we need to address and understand. Every story we tell is founded on a network of hidden assumptions. We need to learn to notice and distinguish the stories that lead to unwanted conditions. We can’t magically change the conditions, but we can change the assumptions we base our life to assumptions that allow the conditions we desire.

An entertaining example of these assumptions is the old story about the shoe factory:

A shoe factory sends two marketing scouts to a region of Africa to study the prospects for expanding business. One send back a telegram saying: “situation hopeless stop no one wears shoes”. The other writes back triumphantly: “glorious business opportunity stop they have no shoes!”.

Another practice is “The way things are”. This is like being mindfully present and accepting the facts without adding our own interpretations or conclusions about the facts.  Capacity to be present to everything that is happening, without resistance, creates possibility. We should start from “what is”, not from “what should be”.  For example, rain is neither good or bad – rain just is.

One of the last practices in the book is “Being the board”, which means that you rename yourself as the board on which the whole game is being played.   “Gracing yourself with responsibility for everything that happens in your life leaves your spirit whole, and leaves you free to choose again.”  You accept the risks of the world, and instead of looking for someone to blame, you ask yourself “Well, how did this get on the board that I am? This gives you the power to transform your experience of any unwanted condition into one with which you care to live.

This book offers fresh and inspiring methods for transforming your life! These methods are based in neuroscience and positive psychology, but are wrapped in a way that makes the reading of the book a real pleasure. You can read the book as a guide to your personal transformation or as any novel to be enjoyed at any time you think you need some warmth and uplifting in your life!

 

Posted on Tuesday, September 25th, 2012 at 22:01 by admin

Minä, versio 2.0

Aika moni meistä päivittää sännöllisesti kännykkänsä, tietokoneensa, garderoobinsa tai ehkä jopa autonsa. Mutta milloin olet viimeksi päivittänyt ajatuksesi? Aivomme ja ajattelumme ovat täysin päivitettävissä. Miksemme siis tarkastelisi omaa ajatteluamme tietoisesti ja miettisi, mikä on edelleen toimivaa ja mikä kenties jo vahentunutta ja toimimatonta.

Hyvin suuri osa toiminnastamme, käytöksestämme ja olemisestamme on täysin automaattista ja tiedostamatonta. Mitkä ovat sinun automaattiset reaktiosi joihinkin ihmisiin tai asioihin? Herättääkö joku kolleegasi tai joku puheenaihe sinussa aina ärsytystä, kriittisyyttä tai epävarmuutta? Oletko tiedostamattasi kiivas sukulaisten kanssa tai ärtyisä puolison seurassa?

Koska aivomme rakastavat rutiineja, ne hyvin herkästi pyrkivät löytämään mallin mitä voi toistaa aina samantyyppisissä tilanteissa. Kun tiedostamme tämän, meillä on mahdollisuus pysähtyä ja päättä onko malli toimiva, vai olisiko kenties jokin muu vaihtoehto parempi. Voimme itse valikoida mitä ajattelemme eri tilanteissa. Voisiko jostain ärsyttävästä kolleegasta löytää kolme asiaa, joita voisi aidosti arvostaa tai joista voisi pitää. Jos tämä tuntuu haasteelliselta, voi aloittaa vaikka ulkoisista asioista, kuten kolleegan puseron väristä, jos se miellyttää. Kun ajattelu muuttuu, muuttuu myös se mikä näkyy meissä ulospäin. Tietoisuus auttaa myös säätelemään omien reaktioittemme voimakkuutta ja laatua. Vaikka kolleega ärsyttäisi edelleen, ärsytyksen ei tarvitse antaa viedä mennessään tai sokeuttaa meitä muilta havainnoilta.

Minkälaisia olettamuksia mielesi pitää totuutena? Aivot uskovat kaiken mitä niille kerrot.  Aivoillemme kaikki on totta. Siksi on hyvä tietoisesti pysähtyä ja todeta, onko jokin ajatusmallimme tai arviomme faktaa vai olettamusta.  Jos emme tietoisesti pysähdy ja totea tätä, aivojemme mielestä olettamus on totta ja se alitajuisesti vaikuttaa toimintaamme. Joillakin ihmisillä nämä olettamukset kulkevat mukana esim. edellisestä parisuhteesta tai jopa lapsuudesta saakka. Uskon, että meidän suurin lannistajamme on omat olettamuksemme!

Olettamuksissakin on laatueroja. Jotkut olettamukset syövät energiaamme, synnyttävät negatiivisia tunteita tai jopa masentavat meitä. Olettamukset voivat kuitenkin olla myös sellaisia, jotka antavat energiaa, synnyttävät myönteisiä tunteita ja vievät eteenpäin. Jos tarjolla on vain olettamuksia, niin kannattaa miettiä minkälaisen olettamuksen valitsee. Sillä on suuri merkitys omaan hyvinvointiimme!

Aivomme ovat kuin muovailuvahaa. Leiki niillä ja tee kokeiluja.  Kyseenalaista ajatuksesi, haasta aivosi ja muokkaa niitä tietoisesti! Uusien automaattisten ajattelumallien rakentaminen vie noin kolme kuukautta, joten pysyvä ja todellinen muutos vaatii vähän sinnikkyyttä, mutta loppujen lopuksi, kolme kuukautta on aika lyhyt aika, kun vaikutukset ulottuvat loppuelämääsi!

Posted on Thursday, August 16th, 2012 at 11:49 by admin

Book for July & August
Tal Ben-Shahar: Happier

This book is one of the first books I read when I started my “transition” from being a lawyer to being a coach. It had a big impact on my thinking about happiness and how one can truly become happy.  Dr Tal Ben-Shahar has been one of Harvard University’s most popular lecturers.

In his book Ben-Shahar has divided people to 4 categories:

1. Rat-racer Archetype – Rat racer lives in the hope of being happy in the future, and yet is unable to enjoy the here-and-now. There is a belief that once we reach a certain destination then we will be happy. Rat racers learn to focus on the next goal rather than the present experience. “Being a hard worker, or a high achiever, is not synonymous with being a rat racer. What differentiates rat racers is their inability to enjoy what they are doing – and their persistent belief that once they reach a certain destination, they will be happy.”

When I read the book I recognized some of these features in my own thinking. Reading the book woke me up and I learnt to value the present moment more and more. The present moment is the only moment we have in our lives. Past is gone and the future doesn’t yet exist. And if there is nothing to value in the present moment, start changing it. We only have one life in here (at least according to my belief J), don’t waste it.

2. Hedonism Archetype – Hedonist seeks pleasure and avoids pain. “The hedonist errs in equating effort with pain and pleasure with happiness. Without a long-term purpose, devoid of challenge, life ceases to feel meaningful to us; we cannot find happiness if we exclusively seek pleasure and avoid pain. In order to be happy, we need a balance between purpose and pleasure”.

I full heartedly agree this as well. I have kind of been there when living as an expat wife in South Africa with swimming pools and maids and plenty of free time to do all nice things. And still, after a couple of months the empty feeling of not having a real purpose, not doing anything really meaningful or “proper” struck me. I felt that it was my duty to be super happy in such circumstances and still that was not the case (nonetheless I enjoyed my time in SA J). We humans are funny, too much of only pleasure is not good for us either!

3. The Nihilism Archetype – “Nihilist is a person who has given up on happiness, who has become resigned to the belief that life has no meaning. Nihilist has the false belief that no matter what one does, one cannot attain happiness. When we fail to attain a desired outcome, we often extrapolate from that experience the belief that we have no control over our lives or over certain parts of it. Such thinking leads to despair.”

Some people think that life is what it is, and there is nothing much they can do about it. And they are wrong! Some people choose to be victims who beg for sharing their misery and some just choose to contaminate their negativity to those close by.

4. The Happiness Archetype – The Rat racer has the illusion that only the destination will bring happiness and the Hedonist’s illusion is that only the journey is important. “Attaining lasting happiness requires that we enjoy the journey on our way toward a destination we deem valuable. Happiness is not about making it to the peak of the mountain nor it is about climbing aimlessly around the mountain; happiness is the experience of climbing toward the peak.”

Ben-Shahar speaks about the importance of having goals. The emphasis is on having goals not on attaining them. The process of striving after goals- rather than the goal attainment per se – is crucial for happiness and enjoyment of the present. Goals give us direction which allows us to enjoy each step.

Ben Shahar urges you to question yourself: “What gives me meaning?” “What gives me pleasure?” “What are my strengths?” The overlapping area of all three would help us determine what kind of work would make us happiest. He also says that we very often fail to recognize the rich sources of pleasure and meaning that are right in front of us in our work and life.

A quote by Howard Thurman from the book is a good ending to this book review: “Don’t ask yourself what the world needs, ask yourself what makes you come alive. And go and do that. Because what the world needs is people who have come alive”.