Tailored Approaches to Self-Leadership: A Bite-Size Approach Using Psychology and Neuroscience

Description

This book provides a uniquely adaptable approach to develop awareness (of self, others and one’s environment) of self-leadership through real behavioral change. Through neuroscience, psychology and behavioral science approaches, each chapter will help readers make their learning and development personal and take it to a deeper level. With a tip of the hat to the gamebook format where you choose your adventure, readers are encouraged to take an original online self-assessment quiz to determine the challenges and priorities they are presently facing. The quiz then provides a suggested reading order of chapters to address these growth areas. Each of the 18 chapters explores a different theme related to self-leadership and are written in such a way that one can read them in any order. Filled with practical activities, reflective questions and personal anecdotes, Bosnick encourages readers to understand behavior from the "inside-out" of neuroscience and how the brain works, while also keeping an eye on the "outside-in:" how we understand others and how others see us. Combining research-backed principles with tried-and-tested exercises, this is a book tailored for leaders of all levels, professionals in a transitory phase of their career, as well as those just starting out in the working world. Cover Endorsement Half Title Title Page Copyright Page Dedication Table of Contents Illustrations Foreword One Introduction Two Goals Goal Setting Goal Striving Force Field Driving Us Big Picture Vision Execution Strategy Derailers From Goals to Habits Social Accountability Implementation Intentions Connect to Your Personal Vision Or Mission Notes Three Inspiration and Motivation Inspiration Inspiration From Things Inspiration From People The Neuroscience of Inspiration Inspiring Other People Motivation External Vs Internal Motivation ACRES Needs Core Values Approach Motivation Vs Avoidance Motivation Notes Four Mindfulness What Is Mindfulness? Attentional Deployment Developing Mindfulness and Executive Control of Our Attention PQ Reps PQ Reps With Touch PQ Reps With Breath PQ Reps With Sound PQ Reps With Visual PQ Reps With Smell PQ Reps With Taste Meditation Notes Five Flow The Neuroscience of Flow The Benefits of Flow The Conditions and Triggers for Flow How to Get Into and Increase Flow Flow Through Physical Movement Flow Through Mental Stimulation Notes Companion Workbook Six Physical Health Food Fatty Fish Coffee Blueberries Pumpkin Seeds Green Tea Broccoli and Kale (And Other Green Vegetables) Oranges Beets Wholegrains Water Temperature What About Cold Weather? What About Air Conditioning? Sleep Power Naps Breathing Controlling Our Breathing Calms Our Brain Breathing Modulates Emotional Recognition and Memory Breathing Increases Arousal and Concentration Physical Fitness Exercise Boosts Our Mood and Reduces Stress Exercise Improves Memory and Thinking Exercise Improves Sleeping Exercise Regulates Breathing Massage Notes Seven Insight Developing Insights to Solve Our Own Challenges The Dyson Vacuum 3M Post It Notes The Invention of Velcro® The Great Ormond Street Hospital Note Eight Expectations Managing Our Expectations Strategies to Manage Expectations Set the Expectations High to Create a “Placebo” Effect Set the Expectations Low, Then Deliver High Focus On Things Getting a Little Bit Better, Even at Times to the Contrary Do Positive Things That Are Unexpected Nine Emotion Regulation Cognitive Appraisal Ways to Regulate Emotions Situation Selection Situation Modification Attentional Deployment Reappraisal Or Reframing Ask/Explore the Current Appraisal Begin Reframing in Many Different Ways Choose Your Best Reframings Response Modulation My Example Public Speaking Example Performance Review Example Notes Ten Persuade and Influence Persuasion Tactics Influence Reciprocity What Is Your Intention? Note Eleven Time Management Managing Ourself Through Time Managing Our Energy “Circadian” Rhythms of Life Time Traps and How to Overcome Them Procrastination Saying “Yes” to Everything Compulsive Concern Busy Bee Perfectionist Twelve Change A Brief History of Needs Maslow’s Hierarchy of Needs Self-Determination Theory ACRES Model of Needs Why We Resist Or Block Change Change Responses Triggers Build a Positive Change Network Notes Companion Workbook Thirteen Agility Stressors and Triggers The Antifragile Adapting and Managing Ourselves Through Change Mental and Physical Strength Overshooting Mental Self-Talk Anticipate the Future Notes Fourteen Resilience The Farmer and the Donkey What Is Resilience? A Carrot, an Egg and a Cup of Coffee Terry Fox Kawhi Leonard Changes Aren’t Permanent, But Change Is What Derails People During Adverse Times? The Two Wolves Building Resilience in Ourselves Change Our Beliefs Channel Stress Into Positive Stress The Yerkes–Dodson Law Adopt a Prosocial Mindset Building Resilience for Ourselves and Our Teams Clarify Expectations in Line With the Change Or Adverse Situation Maintain a High Functioning Team Notes Fifteen Relationships and Authenticity What Does It Mean to Be Authentic? So, What Holds Us Back From Being Authentic? Why Are Some People Fake Or Superficial? How We Regard Others Self-Focused Vs Other-Focused Building More Authentic Relationships With Others Connecting With People With Similar Values Valuing Differences and Putting the Other Person First Understanding the Needs and Differences of Extroverts and Introverts Understanding the Needs and Differences of the Four Social Styles The Neuroscience of Our “Social Brain” Go Slow to Go Fast How to Resolve Conflict Notes Companion Workbook Sixteen Biases So, What Really Are Biases? The Neuroscience of Bias Ladder of Inference Types of Biases Similarity Bias Urgency Bias Experience Bias Managing Biases Step 1: Accept and Admit We’re Biased Steps 2 and 3: Label the Type of Bias and Mitigate It Similarity Bias Urgency Bias Experience Bias Being Mindful and Talking to Other People Notes Seventeen Trust Acknowledging Mistakes Handling Disagreements Oxytocin in Our Brain Eroding Trust How We Regard Others Being Trustworthy The 5 Cs to Be Trustworthy Creating a Trusting Environment Psychological Safety Micro-Messages Behavior and Mindsets for Building and Maintaining Trust Notes Eighteen Empathy Distinctions Between Empathy and Other Related Concepts How Empathy Works in Our Brain Three Kinds of Empathy Cognitive Empathy Emotional Empathy Cognitive Vs Emotional Empathy – Which One Do We Choose? Empathic Concern Choosing to Be Empathic Urgency and Self-Focused The Social Brain Vs the Analytical Brain The Emotional Burden of Feeling Empathic The Bully Narcissism Why We Should Choose to Be Empathic How to Be More Empathic Early Indicators for a Lack of Empathy Habit 1: Cultivate Curiosity About New People and Strangers Habit 2: Try Out Someone Else’s Life Habit 3: Challenge Your Biases and Discover Commonalities Habit 4: Listen Hard – and Open Up Habit 5: Stand Up for Others Habit 6: Read Books Habit 7: Raise Empathic Kids Notes Nineteen Presence Presence Framework (Direct, Subtle, Controlled, Uncontrolled) The Components of Presence Mindset Gravitas Posture/Body Language Appearance/Clothes/Physical Fitness Communication How to Increase Our Presence Psychological Presence (Developing From the Inside-Out) Appreciative Inquiry Be Seen: Feeling Seen Makes Us Feel Present Don’t Over-Protect: Over-Protection Lowers Our Presence Don’t Over-Attend; But Rather Be Aware and Mindful Branding Presence (Developing From the Outside-In) Build the Brand You Want Build Your Gravitas Improve Your Communication Increase Your Controlled Direct Presence Increase Your Controlled Subtle Presence Notes Twenty Final Thoughts Companion Workbook and Infographic Infographic About the Author Bibliography