One Second Ahead

1. Front Matter

   Pages i-xvi

   PDF

2. Workplace Techniques

   1. Front Matter

      Pages 1-2

      PDF

   2. Mastering Your Mind—First Steps

      • Rasmus Hougaard, Jacqueline Carter, Gillian Coutts

      Pages 3-18

   3. E-mails

      • Rasmus Hougaard, Jacqueline Carter, Gillian Coutts

      Pages 19-26

   4. Meetings

      • Rasmus Hougaard, Jacqueline Carter, Gillian Coutts

      Pages 27-32

   5. Goals

      • Rasmus Hougaard, Jacqueline Carter, Gillian Coutts

      Pages 33-38

   6. Priorities

      • Rasmus Hougaard, Jacqueline Carter, Gillian Coutts

      Pages 39-46

   7. Planning

      • Rasmus Hougaard, Jacqueline Carter, Gillian Coutts

      Pages 47-53

   8. Communication

      • Rasmus Hougaard, Jacqueline Carter, Gillian Coutts

      Pages 55-61

   9. Creativity

      • Rasmus Hougaard, Jacqueline Carter, Gillian Coutts

      Pages 63-70

   10. Change

       • Rasmus Hougaard, Jacqueline Carter, Gillian Coutts

       Pages 71-77

   11. Mental Energy

       • Rasmus Hougaard, Jacqueline Carter, Gillian Coutts

       Pages 79-83

   12. Enhancing Sleep

       • Rasmus Hougaard, Jacqueline Carter, Gillian Coutts

       Pages 85-92

   13. Eating and Energy

       • Rasmus Hougaard, Jacqueline Carter, Gillian Coutts

       Pages 93-98

   14. Activity and Energy

       • Rasmus Hougaard, Jacqueline Carter, Gillian Coutts

       Pages 99-102

   15. Performance Breaks

       • Rasmus Hougaard, Jacqueline Carter, Gillian Coutts

       Pages 103-106

   16. Commuting

       • Rasmus Hougaard, Jacqueline Carter, Gillian Coutts

       Pages 107-110

   17. Emotional Balance

       • Rasmus Hougaard, Jacqueline Carter, Gillian Coutts

       Pages 111-115

   18. Work-Life Balance

       • Rasmus Hougaard, Jacqueline Carter, Gillian Coutts

       Pages 117-122

3. Mental Strategies

   1. Front Matter

      Pages 123-124

      PDF

Researchers have found that the accelerated pace of modern office life is taking its toll on productivity, employee engagement, creativity and well-being. Faced with a relentless flood of information and distractions, our brains try to process everything at once increasing our stress, decreasing our effectiveness and negatively impacting our performance. Ironically, we have become too overworked, unfocused, and busy to stop and ask ourselves the most important question: What can we do to break the cycle of being constantly under pressure, always-on, overloaded with information and in environments filled with distractions? Do we need to accept this as the new workplace reality and continue to survive rather than thrive in modern day work environments? Thankfully, the answer is no. In their new book, ONE SECOND AHEAD: Enhance Your Performance at Work with Mindfulness (Palgrave Macmillan; November 2015), Rasmus Hougaard, Jacqueline Carter, and Gillian Coutts demonstrate that it is possible to train the brain to respond differently to today's constant pressures and distraction. All it takes is one second. They propose that we need to learn to work differently so we are more focused, calm and have less clutter in our mind so we can better manage our time and attention. What if we could hit the 'pause' button on our day, step back, and meet challenges with a sense of clarity and purpose? And what if there was a way not just of 'getting things done,' but ensuring that what does get done are the right things to do? Based on a program in corporate mindfulness designed by Hougaard and the partners of The Potential Project, One Second Ahead provides practical tools and techniques as well as real-world examples and lessons from organizations that have implemented mindfulness on a large scale. Thoroughly tested in a diverse range of industries, this program has resulted in measurable increases in productivity, effectiveness, and job satisfaction. With the new mindset proposed in One Second Ahead, readers will be able to put an end to ineffective multitasking, unproductive meetings, poor communication, and other unhealthy workplace behaviors by applying mindfulness to every day work life. All too often, we think that being mindful requires engaging in a special activity like meditation or yoga. Sure, these activities are beneficial and important to train the mind, but there are many simple things we can do to be mindful all day long. One Second Ahead is a handbook for more mindful work that offers: Practical, easy to apply, tools and techniques to enhance performance and effectiveness in day to day work activities such as meetings, emails, communication, planning, creativity and more Real-world stories of how mindfulness changed the workdays of leaders and front line employees Tips for cultivating mental strategies and routines that can reduce clutter, increase focus, and rewire your brain to enhance presence, patience, kindness and other valuable mind states Simple yet detailed step-by-step instructions for a more systematic approach to mindfulness training to enhance focus and awareness Guidelines for a 10-minute-per-day mindfulness program that can reshape your life both at work and at home; A reproducible planning worksheet and further resources in the Appendix. One Second Ahead can transform daily work life by helping individuals and teams realize more of their potential through greater focus and awareness. The tools and techniques in this book can transform individual and organizational performance one mind at a time.

• Mindfulness
• Workplace Practices
• Productivity
• Creativity
• and Performance
• communication
• creativity
• leadership
• Meetings
• stress
• work-life balance

Rasmus Hougaard is an internationally recognized authority on training the mind to be more focused, effective, and clear in an organizational context. Rasmus' background combines research in organizational development with a corporate career and more than 20 years of practicing and teaching mindfulness. He is the Founder and Managing Director of The Potential Project  - the global leading provider of corporate mindfulness programs. The Potential Project has helped organizations like Microsoft, Accenture, Roche, Nike, American Express, General Electric, Citrix, Google, Sony, Societe Generale, KLM, IKEA, Royal Bank of Canada, Ogilvy, Carlsberg and many more develop organizational excellence and helped thousands of individuals lead happier, kinder and more effective work lives.

Jacqueline Carter has over 20 years of consulting and management experience helping organizations manage change and achieve results. She is passionate about helping individuals and organizations realize their potential through training the mind. She is a Partner of The Potential Project International and Director of The Potential Project North America. Her clients include Google, Sony, American Express, Royal Bank of Canada, and Suncor to name a few. Jacqueline is a contributor to The Huffington Post and has appeared on Channel News Asia Breakfast Television, as well as radio talk shows.

Gillian Coutts has over 20 years of experience as a leader and change agent in the sales and operations functions of large corporations. She has worked across a range of industries including retail, government, transport, oil and gas, and human services. Gillian is a Partner with The Potential Project Australia. Her clients include Yahoo!7, Telstra, BUPA, and large not-for-profit organizations. She also sits on a number of boards and regularly speaks on integrating mindfulness into leadership, work life, and  - following her own wake-up call of cancer diagnosis and treatment  - programs for post-traumatic growth.    

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