Leadership Skills (IIMA)　メモ①

Mindfullness and Inner Stability

Automatic Cycle of Behavior

Event→　Thoughts and Emotions→　Actions

・our thoughts and emotions are linked
　Positive thoughts make positive emotion

Multitasking

We can do only one thing at a time
2つ同時にすれば、ミスが増し、効率性が下がる。

Mindfulness

living in the present, not in the past or the future
過去は変えられないし、未来は予想できない、現在に集中する。
過去を後悔し、未来を不安に思えば、現在に集中できない。

Our two selves

Natural Self 
親切、共感的、誠実
Ego Self
傲慢、非共感的
Eventが起こった際に自動的に陥りやすいネガティブな考え

Natural Selfの方がより良い行動がとれる。

Emotional Intelligence

自分と他者のエモーションに気づく
thoughts →　emotions 
エモーションに支配されない

Managing Anger

期待に達していない時に感じる。
cognitive reappraisal（再評価）
・Questioning expectations
    Do I have valid grounds to have this expectation?
    Have I communicated the expectation to others?
・Information
   Do I have enough information to jump to this judgment?
   Could I be wrong? 
Appreciative inquiry: asking positive questions
  Could the other person have made a genuine error?
Practicing forgiveness: only antidote to anger

Managing Fear

不安感、自分に自信がない、不確実性を感じる時に生じる。
Mindfulness
・Past: cannot be changed
・Future: pure imagination
・Present: the most important time
Remind yourself of the positive thing
Gratitude
Self-belief

Managing Shame and Guilt

他人の考えを気にしてしまう。
→他人の考えを完全に知ることはできない。
自分が努力をしたか、自分が正しいと思うことをしたかだけが大事。
be less self-critical and self-belief
learn from mistakes and grow

Managing Envy

比較が自身を喪失させることで生じる。
競争: I am here to learn and grow。
自分の長所を思い出す。
10年前の自分と比較する。

Emotional Intelligence and Our Inner Talk

What can I control?
STOP
S: Step Back (from the event, emotion)
T: Think again
O: Organize thoughts
P: Proceed

Managing Negativity
・Future is pure imagination
   I can imagine good things. 
・Loving- kindness
   I am more beautiful than I think
   I am here to learn and grow
・Gratitude
   God's kingdom is with me: my natural self 

Learning Mindset

脳は筋肉と同じで鍛えれば強くなる

Building a learning mindset

・add "yet"
・focus on effort, not ability
performance = ability 35% + effort 65% 
・enjoy the process, not the end
・acknowledge and embrace failures

Positive Strengths

①Hope

・Goal Setting
　specific, measurable, relevant, and time-based
・Pathways
　How to reach goals and develop a variety of pathways
　also, identify obstacles
・Agency
   Motivation and autonomy to reach the goals

②Optimism

Failures- temporary, specific, externalizes
Successes- permanent, universal, internalized
・Be grateful for everything: failures and success
・accepting the past
・appreciating the moment
・viewing the future as a source of opportunities

③Regilience

・Face reality
・Search for meaning and purpose
・Improvise (use your resources and relationships, you are not alone)
・remember past success
・learning from everything
・Have faith

④Self- Efficacy

・Mastery experience（成功体験）
・Vicarious Learning（モデルの人から学ぶ）
・Taking feedback（他人と話す）
・Reframing negative events as positive- imaging positive outcomes