Focused and fearlessHow to be awesome at work
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lightly.se/valtech
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Guidelines 1. Question everything
… later
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The no-distraction game :)
Allostatic load Sympatethic nervous system
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Focused and fearlessHow to be awesome at work
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Agenda• What's mental fitness (and why should we care?)
• Stress as a bug
• Focus as a feature
• Methods to increase focus and lower stress
• Implementing methods in our daily lives
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About Mattis / Lightly
Mattis Erngren1999 - First line of HTML Web developer/designer 2008 - Management school 2010 - Project manager digital 2012 - Self-employed consultant
“What would you do if money didn’t matter?”
The question that propelled me to found Lightly
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C H A P T E R 1 : M E N T A L F I T N E S S
The fitness trend
Healthy input & exercise Subject of conversations
Apps Hobbies
Media Scales
“Friskvård” / benefits Prevention
But what about mental fitness?
Healthy input & exercise Subject of conversations
Apps Hobbies
Media Scales
“Friskvård” / benefits Prevention
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Physical fitness Mental fitness
• Lift heavy objects • Run far • Jump high • Run fast
• Stay calm • Be happy • Communicate emotions • Able to focus
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Mental health works like
physical health. But we’re treating them differently.
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“Managing your psychology is the first step.”
–Ben Horowitz
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Our mission
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• Demystify mental health
• Measure
• Improve
• Via the workplace
• The war on talent
• Increase output / creativity / culture
• Reduce sick leave + prevent burnouts
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C H A P T E R 2 : S T R E S S
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Positive stress?
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Perfo
rman
ce
0
2,5
5
7,5
10
Stress hormones
0% 20% 40% 60% 80% 100%
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Perfo
rman
ce
0
2,5
5
7,5
10
Stress hormones
0% 20% 40% 60% 80% 100%
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Yerkes–Dodson law (Hebbian version)
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Help a stressed employee out.
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Are you aware of how stressed your workforce is?
How do you measure it?
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The stress culture
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Flow.
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C H A P T E R 3 : F O C U S
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Focus today.
DistractionE-mail notificationsFacebookTwitterInstagramSMSFragmentization Books vs. tweetsTexts vs. IRL
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Behold ye future.
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Stress kills focus. Focus kills stress.
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C H A P T E R 4 : T R A I N I N G
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Methods to increase focus and lower stress?
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C H A P T E R 4 : M E D I T A T I O N
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According to science, meditation improves• Discipline
• Blood pressure
• Immune system
• Focus
• Attention
• Memory
• Ability to withstand pain
• Emotional intelligence
• Reaction time
• Concentration
• Relaxation
• Patience
• Personal responsibility
• Metabolism
• Presence
• Stress management
• Lowers risk of cardiovascular disease
• Cures depression
• Creativity
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lightly.se/science
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Meditation is
• A way to train our brains
• Regular chairs, regular clothes, regular language.
• Not religious.
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Meditation 101• Deep breathing
• Proud posture
• Focus on breathing
• Return to focus as soon as you notice you’re not.
… that’s it.
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Who does this?• Larry Page - CEO of Google
• Ray Dalio - manages $160B hedge fund
• Ben Horowitz - investor (Skype, Facebook, Twitter)
• Elon Musk - Founder of Tesla Motors &
• Daniel Goleman - author, “Emotional Intelligence”
• Lionel Messi - soccer phenomenon
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Arianna HuffingtonRedefining success
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Jeff Weiner, CEO @ LinkedIn100% approval ratings
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… do you want to try it out?
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Mental training using the method
meditation
(There might be other, better ways.)
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Psychological effects• Space
• Clarity
• Ideas
• Happiness
• Calm
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C H A P T E R 5 : I M P L E M E N T I N G T R A I N I N G
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Bad news: !
This is not
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Step 1: Collect 100 minutes
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Give yourself 5.For three weeks.
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How would training affect your results?
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… your relationships?
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What would happen if your entire team did this?
Your entire organization?
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Step 2Implement focus training in
your organization.
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Search inside yourself
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… and culture.
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C L O S I N G W O R D S
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Summary• Mental fitness works like physical fitness:
• Measure. Improve - you need to spend time on it.
• Meditation is the best method that we are aware of.
• Invest in your employees mental fitness to make them healthier, happier and to win the war on talent.
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Questions
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lightly.se/valtech
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Feedback
lightly.se/feedback
Mattis Erngren @ LinkedIn
@mattisern
Focused and fearlessHow to be awesome at work
