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- <!-- .slide: data-background="slides/outcomes.jpg" data-background-size="contain" data-background-opacity="0.5" -->
- ## Outcomes <!-- .element: class="text-over-image" -->
- <!-- .slide: data-background-color="#033" -->
-
- -V-
- <!-- .slide: data-background="slides/outcomes.jpg" data-background-size="contain" data-background-opacity="0.1" -->
- <!-- .slide: data-background-color="#033" -->
-
- Daily meaningful activities
-
- using skills you already have
-
- gets you into flow.
-
- -V-
-
- Flow frequently brings **outcomes**:
-
- - emotional outcomes (makes us happy)
- - material outcomes (fruits of our labour)
-
- ---
-
- Outcomes keep us going.
-
- -V-
-
- ### But sometimes...
-
- we get derailed by bad mood
-
- - by negative events or emotions around us <!-- .element: class="fragment" -->
- - due to our own failing <!-- .element: class="fragment" -->
- - by recalling a negative past <!-- .element: class="fragment" -->
-
- and lose our flow.
-
- -V-
-
- Negativity captures our attention
-
- more than positivity.
-
- -V-
-
- #### So we stay down
-
- due to the negative feedback loop:
-
- Negativity and pessimism reinforce themselves.<!-- .element: class="fragment" -->
-
- -V-
-
- We need **emotional stability** to keep us going.
-
- ---
- <!-- .slide: data-background="slides/hamster_in_box.jpg" data-background-size="contain" data-background-opacity="0.9" data-transition="slide-in fade-out" -->
- ### Hamster in a box <!-- .element: class="text-over-image" -->
- <p> </p>
-
- -V-
- <!-- .slide: data-background="slides/hamster_in_box.jpg" data-background-size="contain" data-background-opacity="0.3" data-transition="fade-in slide-out" -->
- ### Hamster in a box
-
- - when put in a box with a lid, it will try to jump out
- - and after a day or two it will give up and never try again<!-- .element: class="fragment" -->
- - even once the lid is removed <!-- .element: class="fragment" -->
-
- -V-
- <!-- .slide: data-background="slides/hamster_in_box.jpg" data-background-size="contain" data-background-opacity="0.6" -->
-
- -V-
-
- #### Baby Elephant Syndrome <!-- .element: class="text-over-image" -->
- <!-- .slide: data-background="slides/baby_elephant.jpg" data-background-opacity="0.8" data-background-size="contain" -->
-
- -V-
- <!-- .slide: data-background="slides/baby_elephant.jpg" data-background-opacity="0.3" data-background-size="contain" -->
-
- Young elephant gets tied to a tree by a thin rope which it can't break.
-
- As an adult, it is constrained by the same thin rope and it doesn't break free.<!-- .element: class="fragment" -->
-
- Because it learned it is no use to even try.<!-- .element: class="fragment" -->
-
- -V-
- <!-- .slide: data-background="slides/baby_elephant.jpg" data-background-opacity="0.1" data-background-size="contain" -->
- #### Learned helplessness<!-- .element: class="text-over-image" -->
- [Martin Seligman] <!-- .element: class="reference-author" -->
-
- ---
-
- #### Hamster Procrastination Cycle
- <!-- .slide: data-background="slides/hamster_in_box.jpg" data-background-size="contain" data-background-opacity="0.1" -->
- 1. Do nothing
- 2. Have regrets
- 3. Doubt yourself
- 4. Feel helpless
- 5. GOTO 1
-
- ---
-
- #### How to break out?
-
- ---
-
- ### Time Perspectives
- [Philip Zimbardo] <!-- .element: class="reference-author" -->
-
- - positive past
- - negative past
- - present
- - future
-
- -V-
- <!-- .slide: data-transition="slide-in fade-out" -->
- Focusing on
-
- - ~~positive past~~
- - **negative past**
- - **present**
- - ~~future~~
-
- results in a hamster, depressions. <!-- .element: class="fragment " -->
-
- -V-
- <!-- .slide: data-transition="fade-in slide-out" -->
- Refocusing on
-
- - **positive past** <!-- .element: class="fragment highlight-blue" data-fragment-index="2" -->
- - ~~negative past~~ <!-- .element: class="fragment semi-fade-out" data-fragment-index="2" -->
- - ~~present~~
- - **future** <!-- .element: class="fragment highlight-blue" data-fragment-index="1" -->
-
- breaks out of the hamster. <!-- .element: class="fragment " -->
-
- ---
-
- #### Positive Cycle of Flow
-
- 1. Do meaningful actions
- 2. Feel good
- 3. Growing skills
- 4. Believe in yourself
- 5. GOTO 1
-
- ---
-
- #### How to orient yourself towards the future?
-
- Personal Vision <!-- .element: class="fragment fade-right" -->
-
- ---
-
- #### How to perceive your past positively?
-
- Choice of attitude <!-- .element: class="fragment fade-left" -->
-
- ---
-
- We are free to choose our reaction to events.
-
- [Viktor Frankl] <!-- .element: class="reference-author" -->
-
- -V-
-
- We choose **how we interpret** our past.
-
- ---
- <!-- .slide: data-background="slides/choice_of_attitude.jpg" data-background-size="contain" data-background-opacity="0.3" -->
- <!-- .slide: data-background-color="#542" -->
- ### TOOL: Choice of attitude <!-- .element: class="text-over-image" -->
-
- <small>(originally named *Inner-game*; not related to Timothy Gallwey's work)</small>
-
- -V-
- <!-- .slide: data-background="slides/choice_of_attitude.jpg" data-background-size="contain" data-background-opacity="0.1" -->
- <!-- .slide: data-background-color="#542" -->
- Interpreting seemingly *negative events*
-
- as **neutral** or even **positive**.
-
- -V-
- <!-- .slide: data-background-color="#542" -->
- Event → 😟/😐/😀
-
- <div class="flex-container">
- <div style="width: 50%" class="fragment">
-
- #### Default:
- Failure → 😟
-
- </div>
- <div style="width: 50%" class="fragment">
-
- #### Choice:
- Failure → 😐/😀
-
- </div>
- </div>
-
- Micro-habit that can be trained. <!-- .element: class="fragment " -->
-
- -V-
- <!-- .slide: data-background-color="#030" -->
- ### My switched attitudes
-
- 1. Calming down my expectation of perfect social interactions <!-- .element: class="fragment " -->
- - "This went well, we both enjoyed the chat." <!-- .element: class="fragment " -->
- 2. Burying past failures <!-- .element: class="fragment " -->
- - "At least I learned to do something new!" <!-- .element: class="fragment " -->
-
- ---
- <!-- .slide: data-background="slides/three_good_things.jpg" data-background-size="contain" data-background-opacity="0.4" -->
- <!-- .slide: data-background-color="#542" -->
- ### TOOL: Three Good Things <!-- .element: class="text-over-image" -->
-
- [Martin Seligman] <!-- .element: class="reference-author" -->
- (Learned Optimism)
-
- -V-
- <!-- .slide: data-background="slides/three_good_things.jpg" data-background-size="contain" data-background-opacity="0.1" -->
- <!-- .slide: data-background-color="#542" -->
-
- At the end of every day,
-
- think about 3 things
-
- that went well for you.
-
- -V-
- <!-- .slide: data-background="slides/three_good_things.jpg" data-background-size="contain" data-background-opacity="0.1" -->
- <!-- .slide: data-background-color="#542" -->
- #### Why?
-
- Increases positive emotions, hope and optimism.
-
- Strengthens your focus on positive past.
-
- -V-
- <!-- .slide: data-background-color="#030" -->
- ### My Good Things?
-
- Done daily during dinner as a family.
-
- Today, I liked that...<!-- .element: class="fragment " -->
- 1. I had a chat with my coworkers over coffee<!-- .element: class="fragment " -->
- 2. I resolved one bug<!-- .element: class="fragment " -->
- 3. I finally gave my talk on procrastination!<!-- .element: class="fragment " -->
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