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Less-Is-More Blog by Pierre Khawand

Moving through ADHD with the Right Exercise

Posted by Melissa Sweat on Thu, May 19, 2016 @ 10:28 AM

Dr_Alicia_Maher_100x100.jpgGuest post by Alicia R. Maher, M.D. 

Being an integrative psychiatrist, I treat patients using western medicine, alternative treatments and a wide variety of lifestyle interventions. When treating ADHD, I find that bringing all of these practices together is the most beneficial approach. One powerful, yet often not implemented practice, is that of exercise.  As someone who has had ADHD myself, I know how difficult it can be to follow through when someone makes a wonderful suggestion such as ‘go exercise’. However, years of exercising and the great effects in my clients who exercise have convinced me that this is essential for those wanting to recover from, and thrive with, ADHD.

We know that symptoms of ADHD include restlessness, decreased concentration, poor follow-through, emotional reactivity, and others. We also know that these symptoms are related to an ineffective processing of neurotransmitters, such as dopamine, in the brain. Exercise not only increases the amount of dopamine available to help with concentration and follow-through, but exercise also produces natural endorphins that give one a general sense of calm and well-being. This can help with the restlessness that one with ADHD seems to have, always feeling like they need to be doing something. That sense of well-being can also decrease the emotional reactivity. Throughout the day and especially for the period of time right after exercise, there is calm and a greater ability to focus.

 

Sign up for our free webinar June 2, 2016 with Dr. Maher, From Scattered to Centered: Understanding and Transforming the Distracted Brain

Click now to register!

 

So how can one with ADHD use exercise to help improve their symptoms? Often the temptation is to sleep in as long as possible before work and stay seated throughout the work day, leaving exercise for afterwards, when it might not do the most good. Exercising before work and then doing the high concentration tasks first thing when arriving to work will have this same effect, as will using the lunch hour to work out for those who have trouble concentrating in the afternoons after lunch. It is ideal if adults can work a couple of breaks, or ‘recess’, into their day. This might mean running up and down the stairs of the office building a couple of times, or taking a vigorous walk around a one story building. If you have a private office or are unconcerned with what others think, you can get up and dance at your desk for 5 to 10 minutes of music.

atos-healthcare-employee-health-and-rehabilitation_12.jpg

So what kind of exercise is best? Obviously, any movement is better than nothing. As a ‘prescription’ I would say 30 minutes of moderate intensity exercise 5 days a week (preferably the school or work days) is ideal. It is important to experiment with one’s self as to which exercise is the right amount to have increased concentration and an increased sensation of well-being in the brain, without the body being so tired that one just wants to rest afterwards. Usually this involves running or other cardio, that one builds up to 30 minutes as they are able. Joining a class, such as Zumba, where there is someone to follow and a group of people around can help with decreasing the boredom that causes those with ADHD to give up on an activity. Meeting someone to exercise with you can help with motivation and follow through, as will paying a personal trainer to guide you through workouts. The important thing is always to find what works for you and to keep making changes as you go along.

Figure out what makes you feel good, and then how to make it something you will actually do. Given someone with ADHD’s need for novelty, plan to change what you’re doing every month or two, whether that be through your trainer, taking a new exercise class, or just choosing new activities. If you plan to change it, every so often, right from the beginning, there is less chance that you will get bored, habituate to your current exercise effects and then be in risk of not continuing to exercise.                                            

As always, if you are concerned about ADHD, in yourself or a loved one, you are advised to seek treatment with a healthcare professional.     

Alicia R Maher, M.D.  is an Integrative Psychiatrist at the Akasha Center for Integrative Medicine in Santa Monica, CA. She is also the author of the self-help guide for ADHD entitled, From Scattered to Centered: Understanding and Transforming the Distracted Brain. Dr Maher enjoys helping people to understand the neuroscience behind our conditions and transform our lives, rather than just "fix" the disorder. For more information, please visit www.FromScatteredtoCentered.com, or sign up for the webinar on June 2, 2016.

Sign up for the FREE webinar!

 

Topics: wellness, stress management, business results, time management tips, productivity, Lunch & Learn Webinars, managing stress

How Mobile Makes Life Better and Easier

Posted by Melissa Sweat on Wed, Apr 27, 2016 @ 12:10 PM

SC_Moatti_100x100.jpgGuest post by SC Moatti

We are all wired with anxieties that get triggered when we least expect them. In fact, psychology professor Roy Baumeister explains that it takes a lot of energy to keep this stress under control. He calls that energy willpower, which is also the title of his best-selling book.

“Some people imagine that willpower is something you only use once in awhile, such as when you are tempted to do something wrong. The opposite is true,” he says. “Most people use their willpower many times a day, all day.”

It all adds up to depletion of energy. That’s when we most feel that we lose control. “Depletion seems to be like turning up the volume on your life as a whole,” Baumeister says.

Great mobile products turn the volume down on our life, and they do it by knowing a lot about us. The more they know about us, the more personalized they get. The more personalized they get, the better able they are to cater to our individual wants and needs.

Sign up for our free webinar May 5, 2016 with SC Moatti, "Human First: How Mobile is Becoming an Extension of Ourselves"

Click now to register!

(At the webinar, we'll also be giving away 5 copies of SC's new book, Mobilized!)

By being constantly connected to our environment, mobile products sort through the millions of information bits we are bombarded with to show us only the ones that matter right here, right now. We give them permission to make these decisions on our behalf because they know enough about us to personalize everything.

This personalization is essential to what makes mobile products successful. It puts us in complete control of the experience.

Sometimes, the experience we get from mobile is so personalized that we wouldn’t be able to reproduce it otherwise. Life suddenly gets easier, because we are no longer hampered by circumstances beyond our control. Our stress level goes down, as in this example.

Mobile personalization success

Not too long ago, I had an important meeting with a major partner, and as I was leaving my apartment it started raining. I decided to hail a cab.

Of course, there was no cab in sight. It took me a while to finally find one and by then, I was soaked and already late for my meeting. On top of this, when it came time to pay the fare, I didn’t have enough cash so we had to stop by an ATM.

All I could think about was that I was going to lose my client. I blamed myself for not planning enough. I was upset at the rain for messing up the traffic. But really, I was afraid of losing a significant source of income. All because I couldn’t find a cab.                                               

Now that I started using Lyft and Uber, I no longer get stressed when I need a ride. All I need to do is pull up the service on my phone when I’m getting ready to go somewhere, get in the car when I’m notified that it’s here to pick me up, and get out when I’ve arrived. It optimizes my itinerary in real time by routing around delays that before would have left me stuck in traffic. It even tells me ahead of time how much the fare will be. I no longer even need to “pay” in the traditional sense, because the fare is automatically charged to my credit card. I feel cared for, even pampered, because the service eliminates all the previous hassle of getting from point A to point B. It feels good.

Feeling taken care of in ways we cannot provide to ourselves is a reflection of what is important to us, of what has inner meaning to us. A bond naturally develops from this extreme personalization, similar to any relationship. This connection lifts our spirit, not unlike intense feelings such as love. And what gives us more meaning than being in love?

To learn more about the formula for mobile success, including how to apply it to your own company, read my book, mobilized: an insider’s guide to the business and future of connected technology, visit scmoatti.com, or join us at the free webinar May 5!

Sign up for the FREE webinar!

Topics: emerging technology, giveaway, Technology, business results, productivity, Lunch & Learn Webinars, collaboration

5 Ways to Manage Conflict at Work You Can Use Right Now

Posted by Pierre Khawand on Tue, May 20, 2014 @ 03:22 PM

Lorraine Segalby Lorraine Segal

Many of us shudder with fear or dread when we hear the word “conflict.” We would do anything to avoid it, sidestep it, ignore it, or somehow fix disagreements without actually dealing with them.

Unfortunately, conflict is an inevitable part of human interactions, at home or at work and it won’t go away just because we, understandably, would prefer not to deal with it.

Sign up for our free webinar with Lorraine Segal, June 5, 2014 at noon PT, "Effective Strategies to Manage Conflict at Work."

Tips for managing conflict at work

The good news

When we accept the reality of conflict, it is absolutely possible to learn techniques and ways of thinking that help us manage and even resolve conflict with co-workers, bosses, or employees. It can take practice, support, repetition and willingness to integrate and use these approaches well, but my clients, and I vouch for their effectiveness.

Here are a few effective strategies and mindsets to get you started:

    1. Accept that conflict happens.

    Conflicts will arise. You don’t need to blame yourself or another for a disagreement. This helps you keep an open mind to focus on solutions.

        2. Manage your own emotions and responses.

          Are they saying or doing something that sends you through the roof? Chances are the intensity of your reaction has to do with past experiences, not just the current problem. Becoming aware of what is getting triggered, and then separating the past from the present situation, will help you stay calm and present.

            3. Make the first move.                                                              

            Be willing to make the first move toward resolution, even if you think it is their fault and they should be the first to act. Do it anyway, and you will get the benefit.

                4.   Be willing to listen.                                         

                  Each of us has our own way of framing and describing our experience. When we recognize that they have a different story about what happened, and become willing to listen to and understand their perspective, we can see more clearly how we got embroiled and how we might resolve the conflict.

                    5.   Take responsibility for your part.

                    Did you make a mistake that affected someone else, lose your temper, or hurt someone’s feelings? This is human and inevitable, as well. If you can acknowledge your part, instead of reacting defensively, it can defuse conflict. This does not mean taking all the responsibility, but sincerely recognizing what you did wrong.

                      The rewards of mastering conflict skills

                      It takes a lot of practice and willingness to become aware of your assumptions about the other person, and to change your behaviors and ways of thinking about conflict. But making these changes will reap rich rewards—including peace of mind, more energy for your work and your life, and better interactions with those around you.

                      Get good enough at it, and you may be seen as the “go-to” person for helping others with their disagreements, which is an excellent leadership ability. Individual communication/conflict management coaching or classes can offer support, rehearsal, and guidance for strengthening these crucial skills.

                      Click now to sign up for our complimentary webinar on 6/5/14 with Lorraine Segal, "Effective Strategies to Manage Conflict at Work."

                      Lorraine Segal (M.A. TESOL) was a tenured community college professor for many years before she found her true passion for helping people communicate better, resolve conflicts, let go of resentments, and forgive themselves and others.

                      Now, she is a communication and forgiveness specialist, a certified conflict management coach, a mediator, and a teacher. She has her own Sonoma County-based business, Conflict Remedy, offering individual and group coaching. She also teaches communication and forgiveness skills at Sonoma State University and St. Joseph’s Health Life Learning Center. For more information about Lorraine and her work, visit her website: www.ConflictRemedy.com.

                      Topics: human resources, Lunch & Learn Webinars, management, collaboration, team work, leadership

                      7 Public Speaking Tips for Business from Author, Speaker Jenny Blake

                      Posted by Pierre Khawand on Fri, Mar 28, 2014 @ 01:47 PM

                      Jenny Blake has a refreshing take on public speaking—it’s OK to feel nervous! It’s normal!

                      “It was simply my body doing its job—engaging my flight or fight response as a survival instinct during what it perceives as a very dangerous situation,” reflects the Life After College author and now international speaker on the inevitable nerves that came with one of her first, big speeches.

                      Even though, it’s perfectly normal to get the pre-speaking engagement jitters, Jenny is quick to remind, “It doesn’t have to be this way.”

                      Join Jenny as she presents at our free webinar on April 3, 2014, "Speak Like a Pro: Practical Tips to Propel Your Confidence, Delivery, and Impact."

                      According to Jenny, speaking like a pro is all about preparation of mind AND body, and knowing how to give yourself a break while engaging with your audience with full authenticity.

                      Here are seven public speaking tips below adapted from Jenny’s writing on the topic:

                        1. Know where you want to take the audience.

                          A great speech involves taking your audience on a journey and inspiring them to action. Go-to quote from Jenny: “How do you want to impact the audience, and what would you like them to DO as a result of your speech?”

                          jenny blake wds speaklikeapro

                            2. Make change happen.

                              The desired outcome of your speech should improve the lives of the audience members in some way. If you’re not making change happen, then there’s no point.

                                3. Get prepared.

                                  Commit your speech to memory over and over again, so it actually moves out of the front of your mind it's become so natural. (Jenny will discuss the brain science behind public speaking more at our upcoming webinar.)

                                    4. Get prepared some more.

                                      Jenny recommends practicing your speech in the morning and at night for one week before your presentation. Practice “sticky” sections until you have them down. Record yourself and listen, or seek feedback from a trial audience, co-worker, or friend.

                                        5. Make the mind, body connection.

                                          Proper sleep, deep breathing exercises, and even pacing will help to quell and channel that adrenaline before the big speech.

                                            6. Have fun!

                                              “The audience wants you to succeed and they want you to be human, not a speech robot!,” says Jenny. During the presentation, it’s important to be yourself. Give yourself a break, smile, and enjoy the moment.

                                                7. Keep strong and carry on.

                                                  The most important thing to remember is that you CAN do it! Even if nerves take over or technical problems occur, it’s still your time to shine by taking your speech to the finish. As Jenny shares, “People will love you more for keeping strong and (awkwardly) carrying on.”

                                                  Register now for Jenny's free webinar, "Speak Like a Pro: Practical Tips to Propel Your Confidence, Delivery, and Impact," on April 3, 2014 at noon PT.

                                                  You can learn more about Jenny Blake in the video below, or by visiting www.jennyblake.me.

                                                   Additional Resources & Webinars

                                                  Topics: career, Lunch & Learn Webinars, leadership

                                                  The Secret to Silicon Valley Innovation | TEDxTalk & Webinar

                                                  Posted by Pierre Khawand on Wed, Jan 29, 2014 @ 03:21 PM

                                                  Silicon Valley's abundant landscape of innovation is difficult to duplicate. Many outside companies have tried to "clone that magic mix of what makes Silicon Valley," says Reinhold Steinbeck in his 2011 TEDxTalk, and he thinks they haven't been able to accomplish it.

                                                  innovation People OnTheGo CreativeCommonsWhy is this?

                                                  One of the reasons, he says, is the learning taking place in local institutions, like Stanford, and how this connects with the many corporations and startups that call Silicon Valley home. It's this "innovative approach to teaching and learning," Steinbeck says, that gives the Valley its leading edge.

                                                  Steinbeck is no stranger to the fertile ground of innovation in Silicon Valley, having worked in the area for over 20 years, including at Apple in their Advanced Technology Group and at the Stanford Center for Innovations in Learning. He'll be presenting with his colleage and innovation specialist, Edgard Stuber, at People-OnTheGo's free webinar, Thursday, February 6 at noon PT: How to Use Design Thinking to Create an Innovation Company Culture.

                                                  Click to register for the complimentary webinar.

                                                  Watch Reinhold Steinbeck's TEDxTalk below (note: presentation is in English.)

                                                  Additional Resources & Webinars

                                                  Topics: Technology, Lunch & Learn Webinars, management, leadership

                                                  Reach More Customers with eBooks | Hear a 2-min. Audio Preview of our Free Webinar on 12/5/13 with Author Dalya Massachi

                                                  Posted by Pierre Khawand on Thu, Nov 21, 2013 @ 05:24 PM

                                                  In an era where content is king, publishing a book or ebook is a powerful way to not only distinguish yourself as a professional in your field, but to attract many more customers and clients to your business.

                                                  Want to learn how?

                                                  Then you won't want to miss award-winning author Dalya Massachi as she presents, "Publishing Your eBook for Greater Business Impact," at our complimentary Lunch & Learn Webinar on 12/5/13 at noon PT.

                                                  Click now to register for the free webinar!

                                                  Topics: career, business writing, books, business results, Lunch & Learn Webinars, webinars

                                                  Watch & Learn: Agile Development Methodology Demystified (Video)

                                                  Posted by Pierre Khawand on Fri, Nov 01, 2013 @ 03:49 PM

                                                  Have you heard of Agile? Agile is a popular software development production method, but is also used in a variety of other fields in the areas of project management, innovation development, and more. Project managers, business owners, executives, leaders, and change managers would well benefit from learning about this powerful development methodology that works in an ongoing, iterative approach, and always with the end customer or user in mind.

                                                  Watch the video below to hear a great explanation of Agile (in under 5 minutes!).

                                                  And please join us for our FREE Lunch & Learn Webinar on Nov. 7, 2013 to learn even more about how Agile can power productivity and innovation at your business or organization: An 'Agile' State of Mind: How Agile software development & values power productivity (in business and beyond).

                                                  Click to register now for the free webinar.

                                                  Additional Resources & Webinars

                                                  Topics: Technology, productivity, Lunch & Learn Webinars, management, collaboration, leadership

                                                  3 Great Reads on Lean Process Improvement

                                                  Posted by Pierre Khawand on Wed, Oct 09, 2013 @ 04:37 PM

                                                  We recently hosted the Director of IT Quality at UCSF Medical Center, Pierre Brickey, at our complimentary, Lunch & Learn Webinar, "Lean in Action: Streamline your process and achieve results!" In his presentation, Pierre shared about the remarkable improvements the IT Department has been making at the San Francisco hospital. You're invited to watch the recording of the 40-minute session in our Accomplishing More With Less groups on Facebook and LinkedIn.

                                                  Our next free webinar on Thursday, November 7 also deals with productivity and process improvement: "An 'Agile' State of Mind: How Agile software development & values power productivity (in business and beyond)." You can click here to register for the webinar now.

                                                  By request from participants, Pierre Brickey has kindly shared his recommended reading on Lean process improvement. Here are his selections:

                                                  1. Lean Thinking: Banish Waste and Create Wealth in Your Corporation by James P. Womack and Daniel T. Jones

                                                  lean thinking book
                                                  2. Learning to See: Value Stream Mapping to Add Value and Eliminate MUDA by Mike Rother and and John Shook

                                                  learning to see lean book
                                                  3. The Toyota Way: 14 Management Principles from the World's Greatest Manufacturer by Jeffrey Liker

                                                  the toyota way lean book

                                                   Are you using currently employing Lean in your business or organization? What books or methodologies do you recommend on process improvement? Please leave your comment below.

                                                  Additional Resources & Webinars

                                                  Topics: books, Technology, business results, time management tips, productivity, Lunch & Learn Webinars, management

                                                  Should Your Business Go “Lean”? Learn About Lean Process-Improvement in 3 Awesome Infographics

                                                  Posted by Pierre Khawand on Thu, Sep 26, 2013 @ 03:28 PM

                                                  Have you heard about Lean? Derived mainly from Toyota's Production System, Lean is a customer-focused production process and organizational philosophy that centers on the idea of "preserving value with less work." Eventhough Lean originated in the manufacturing industry, it has been applied to a multitude of industries as a powerful, process-improvement model.

                                                  To learn much more about how lean can improve your business, sign up for our free webinar on Thursday, October 3, Lean in Action: Streamline your processes and achieve results!. This complimentary session is presented by Pierre Brickey, Director of IT Quality at UCSF Medical Center, who has over twenty years of experience in the technology industry spanning the defense, telecom, and healthcare sectors.

                                                  Register now for the FREE Lean webinar!

                                                  And don't forget to check out these three, awesome infographics, below, that will get you started on understanding what Lean is all about.

                                                  Click each image below to expand.

                                                  BusinessNirvana Lean

                                                   

                                                   

                                                   

                                                   

                                                   

                                                   

                                                   

                                                   

                                                   

                                                   

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                                                  Toyota Lean People OnTheGo

                                                   

                                                   

                                                   

                                                   

                                                   

                                                   

                                                   

                                                   

                                                   

                                                   

                                                   

                                                   

                                                   

                                                   

                                                   

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                                                  LeanManufacturing People OnTheGo free webinar

                                                   

                                                   

                                                   

                                                   

                                                   

                                                   

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                                                  Topics: business results, productivity, Lunch & Learn Webinars, management, team work

                                                  How to Create a Mind Map with MindJet Information Mapping Software (Video Tutorial)

                                                  Posted by Pierre Khawand on Fri, Jul 05, 2013 @ 04:07 PM

                                                  Here's a great video tutorial, below, on mind mapping with MindJet software. For more tips and tools about visual project mananagent, join us for our next free Lunch & Learn Webinar on 7/11/13 at noon PT: How to Use Visual Project Management for Greater Productivity.

                                                  Click to register for the free webinar.

                                                  Topics: virtual teams, Technology, business results, productivity, Lunch & Learn Webinars, management, collaboration

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