with Catherine Roscoe Barr The science of health, happiness & productivity with Catherine Roscoe Barr

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PLANT SEEDS

"Common sense is not common action." ~ Shawn Achor

The science of the best YOU The science of HHP = The science of the best YOU

Science: knowledge gained through observation & experimentation

Overview: Stress management Gratitude AM/PM rituals Movement Nutrition

Unmindfulness: Unconscious of how thoughts, words & actions make you feel

Mindfulness: Conscious of how thoughts, words & actions make you feel

What makes you feel good? What doesn’t? What serves you?

Discover your disconnect

PLEASURE PAIN

Type 2 fun

Neuroplasticity: experience-dependent (passive) self-directed (active) vs. self-directed (active)

“You can use your mind to change your brain to change your mind “You can use your mind to change your brain to change your mind.” ~ Rick Hanson

Practice: the application of an idea, belief, or method

Flexible framework: expansion vs. contraction

Boost mindfulness, using science & neuroplasticity, to transform health, happiness & productivity, with these 5 practices, in a personalized, flexible framework

Stress management Gratitude AM/PM rituals Movement Nutrition

Stress management: Reduce Transform Counteract

Stress response  cortisol =  immunity, digestion, + adrenalin reproduction, cognitive function, metabolism

Reduce stress: mental nutritional physical electromagnetic

“Stress is a sign that something you care about is at stake.” ~ Kelly McGonigal, The Upside of Stress

Transform stress Challenge mindset

Counteract stress Relaxation response

Nervous System Peripheral NS Central NS Somatic NS Autonomic NS | | Peripheral NS Central NS | | | | | | Brain Spinal Cord Somatic NS Autonomic NS | | Sympathetic NS Parasympathetic NS (stress response) (relaxation response)

Stress response  cortisol =  immunity, digestion, + adrenalin reproduction, cognitive function, metabolism

Relaxation response  cortisol =  self-healing, nutrient + adrenalin absorption, sex drive, metabolism, creativity, problem-solving, compassion, patience

Your diaphragm rocks!

Meditation Breathe.

“It’s not just meditation that shuts off the stress response and calms the body. As we’ve learned, creative expression, sexual release, being with people you love, spending time with your spiritual community, doing work that feeds your soul, and other relaxing activities such as laughter, playing with pets, journaling, prayer, napping, yoga, getting a massage, reading, singing, playing a musical instrument, gardening, cooking, tai chi, going for a walk, taking a hot bath, and enjoying nature many also activate your parasympathetic nervous system and allow the body to return to a state of rest so it can go about the business of self-repair.” ~ Lissa Rankin

Stress management Gratitude AM/PM rituals Movement Nutrition

Gratitude Negativity bias Positivity antennae

“If happiness is on the opposite side of success, your brain never gets there. What we’ve done is pushed happiness over the cognitive horizon as a society. And that’s because we think we have to be successful and then we’ll be happier. But the real problem is our brains work in the opposite order. If you can raise somebody’s level of positivity in the present then their brain experiences what we now call a ‘happiness advantage,’ which is: your brain, if positive, performs significantly better than it does if negative, neutral or stressed. Your intelligence rises, your creativity rises, your energy levels rise. Your brain, if positive, is 31% more productive than your brain at negative, neutral or stressed. Which means if we can reverse the formula – if we can find a way of becoming positive in the present, then our brains work even more successfully, as we’re able to work harder, faster and more intelligently.” ~ Shawn Achor

The Happiness Advantage Meditation

The Happiness Advantage Meditation Gratitude

The Happiness Advantage Meditation Gratitude What went well?

The Happiness Advantage Meditation Gratitude What went well? Random acts of kindness

The Happiness Advantage Meditation Gratitude What went well? Random acts of kindness Exercise

Stress management Gratitude AM/PM rituals Movement Nutrition

“Win the morning, win the day.” ~ Tim Ferriss

AM Rituals Hydrate Connect Move Fuel

PM Rituals Stress Hormones Wind down Sanctuary

Stress management Gratitude AM/PM rituals Movement Nutrition

Movement Physical activity Exercise

Sedentary behaviour Start an anti-sedentary revolution!

Circulation  all body systems

 testosterone +  cortisol Power Pose  testosterone +  cortisol ~ Amy Cuddy

Create space in front of body Stretch anterior chain Strengthen posterior chain

“How does the body maintain the space within for all the transmitters of messages and transporters of nutrients? By holding itself structurally as long and wide as possible.” ~ Eric Goodman

Contraction & Compression Cognition Organ function Shallow breathing Mechanical disadvantage

“A healthy musculoskeletal system requires competitive tension between the axial skeleton and the appendicular skeleton.” ~ Eric Goodman

Stress management Gratitude AM/PM rituals Movement Nutrition

Nutrition Hydration Rituals

Hydration Mood Cognition Digestion

Rituals Weekly menu Daily timing Every-minute mindfulness

Review: Stress management Gratitude AM/PM rituals Movement Nutrition

Thought Exercise What is 1 practice you can implement to improve your health, happiness & productivity?

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