225 lines
4.2 KiB
Markdown
225 lines
4.2 KiB
Markdown
<!-- .slide: data-background="slides/outcomes.jpg" data-background-size="contain" -->
|
|
## Outcomes <!-- .element: class="text-over-image" -->
|
|
<!-- .slide: data-background-color="#033" -->
|
|
|
|
-V-
|
|
<!-- .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" -->
|
|
|
|
---
|
|
|
|
### Learned helplessness
|
|
[Martin Seligman] <!-- .element: class="reference-author" -->
|
|
|
|
-V-
|
|
|
|
#### Baby Elephant Syndrome
|
|
...
|
|
|
|
---
|
|
|
|
#### Hamster Procrastination Cycle
|
|
|
|
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
|
|
|
|
---
|
|
<!-- .slide: data-transition="slide-in fade-out" -->
|
|
Focusing on
|
|
|
|
- ~~positive past~~
|
|
- **negative past**
|
|
- **present**
|
|
- ~~future~~
|
|
|
|
results in a hamster, depressions. <!-- .element: class="fragment " -->
|
|
|
|
---
|
|
<!-- .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" -->
|
|
|
|
---
|
|
|
|
We choose **how we interpret** our past.
|
|
|
|
---
|
|
|
|
### TOOL: Choice of attitude
|
|
|
|
<small>(originally named *Inner-game*; not related to Timothy Gallwey's work)</small>
|
|
|
|
---
|
|
|
|
Interpreting seemingly *negative events*
|
|
|
|
as **neutral** or even **positive**.
|
|
|
|
---
|
|
|
|
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 " -->
|
|
|
|
---
|
|
|
|
### TOOL: Three Good Things
|
|
|
|
[Martin Seligman] <!-- .element: class="reference-author" -->
|
|
|
|
---
|
|
|
|
At the end of every day,
|
|
|
|
think about 3 things
|
|
|
|
that went well for you.
|
|
|
|
---
|
|
|
|
#### Why?
|
|
|
|
Increases positive emotions, hope and optimism.
|
|
|
|
Strengthens your focus on positive past.
|
|
|
|
---
|
|
|
|
#### Learned optimism
|
|
|
|
[Martin Seligman] <!-- .element: class="reference-author" -->
|
|
|
|
---
|
|
<!-- .slide: data-background-color="#030" -->
|
|
### My Journey
|
|
|
|
...
|