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