How to Thrive at Work : Mindfulness, Motivation and Productivity.

Cover -- Half-title -- Title page -- Copyright information -- Table of contents -- About the Author -- Acknowledgments -- Proverb -- Introduction: mindfulness, motivation and productivity -- Life is the name of the game -- Control what you can -- Defining life -- You are unique -- The self-medication cycle -- Thriving -- References -- 1 Self-care: the fundamental principles -- The context -- The demands of the workplace -- Leadership -- Stress and emotions -- A balanced life -- Developing flow -- Self-determination theory -- Resilience -- Emotional resilience -- Physical resilience -- Practical resilience -- What is self-care? -- The key elements of self-care -- References -- 2 Rest: don't just do something -- Are you sitting comfortably? -- Rest: A waste of time? -- We need to develop positive rest habits -- What do we mean by rest? -- Rest is active -- The default mode network -- The nervous system -- So, what's stopping you? -- Only you can answer those questions -- Digital detox -- Finding the time -- Not making use of time scheduled for rest -- Making rest happen -- Schedule smart breaks and schedule smart -- Make decisions when you're fresh and alert -- Schedule reflection time -- The four recovery factors -- Relaxation -- Control and mastery -- Engaging in interesting things to master them -- Psychological detachment fuels recovery -- Conclusion -- The autotelic self -- Some ideas to get your started with resting -- References -- 3 Sleep: nutrition for the mind -- Introduction: work, play, sleep, repeat -- The language of sleep -- What is sleep? -- Getting to sleep -- Quantity and quality -- Productivity impact -- Caffeine and alcohol -- The impact of good sleep -- Sound Advice -- Keep to a regular bedtime routine -- Sleep at regular times -- Don't go to bed hyped -- Write 'to-do' lists for tomorrow.

Do relaxation exercises such as yoga or listen to relaxation music -- Your bedroom should be a relaxing environment -- Conclusion -- References -- 4 Nutrition: the impact of what you eat and drink -- Introduction: rubbish in, rubbish out -- Healthy gut and the vagus nerve -- Prebiotics and probiotics -- Emotions and eating -- Why is good nutrition important to our bodies? -- Protein -- Carbohydrates -- Fat -- Vitamins -- Fat-soluble vitamins -- Water-soluble vitamins -- Minerals -- Major minerals -- Trace minerals -- Water -- How much water is enough? -- Alcohol -- Caffeine -- Conclusion -- Useful links -- References -- 5 Exercise: how moving more means you do more -- Introduction -- What do we mean by exercise and how much should we do? -- The psychological rewards -- The impact of stress on motivation to exercise -- What does the science say? -- Lunch break anyone? -- What sort of exercise works? -- Cardiovascular activity -- Strength-building activities -- Stretching and balance activities -- Let's get started -- Walk before you run - literally and metaphorically -- Do what you love -- Find an exercise buddy -- Pencil it in -- Fail to prepare, prepare to fail -- Conclusion -- References -- 6 Mindfulness, meditation and reflection: giving yourself space -- Introduction -- Spirituality -- The cognitive triangle -- Mindfulness -- Origins of mindfulness -- Awareness -- Living in the present moment -- Meditation -- Origins -- Mindful breathing -- Steps to mindful meditation -- Reflection - meditation on -- The highly sensitive person -- Energy -- What do I mean by energy? -- Protecting our energy -- Self-forgiveness -- Ho'oponopono -- So how do we do it? -- Conclusion -- Useful links -- References -- 7 Being organised to fuel productivity: how do you know what you need to do and how do you do it? -- Introduction: defining the problem.

What are the problems? -- The work context -- Overwhelm -- The myth of multitasking -- Solutions -- The 'trusted system' -- Keeping your trusted system up to date -- Single tasking -- Chunking -- Timing is everything -- Emails: an asset and a curse -- So, let's get started: it's Monday morning -- Dealing with big tasks, or, how do you eat an elephant? -- So, is it Monday morning yet? -- Eat that frog -- The end of the day: prioritising for tomorrow and beyond -- Remember these key things -- References -- 8 Finding your motivation mojo: making a start is the hardest part -- How to start and how to keep going -- Intrinsic and extrinsic motivation -- Self-determination theory -- What is getting in the way? -- Procrastination -- Our lazy brain -- Motivation is finite -- Motivation in decline -- The calendar effect -- The work-life balance myth -- Passion and optimism as motivational fuel -- Motivation is important in all aspects of our lives -- References -- 9 Maintaining the thrive state -- The challenge -- The impact of where you are -- The contemporary office environment -- Hot-desking and agile working -- The thrive state -- Visualisation -- The importance of routine -- Benjamin Franklin (American Founding Father, died 1790) -- Henry Miller (American writer, died 1980) -- Barack Obama (President of the United States 2009-17) -- Charles Darwin (naturalist, geologist and biologist, died 1882) -- Let's go back to where we started -- References -- Index.

Tried and tested strategies to promote mindfulness, motivation and productivity at work, this book helps you face the demands of your job whatever your working environment and whatever stage you are at in your career.

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Electronic reproduction. Ann Arbor, Michigan : ProQuest Ebook Central, 2024. Available via World Wide Web. Access may be limited to ProQuest Ebook Central affiliated libraries.