Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North...

101
Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill www.PositiveEmotions.org www.PositivityResonance.com

Transcript of Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North...

Page 1: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

Positivity Workshop

Barbara L. Fredrickson, Ph.D.

University of North Carolina at Chapel Hill

www.PositiveEmotions.org

www.PositivityResonance.com

Page 2: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

Changing Daily Diets

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How to…?

Page 4: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

Be Positive Don’t “ ”

Page 5: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

“There wouldn’t be such a thing as counterfeit gold if there were no real

gold somewhere.”

-- Sufi proverb

Page 6: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

Lightly…

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Loving-Kindness Meditation (LKM)

Page 9: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

Classic Phrases of LKM

• May [you] feel safe.

• May [you] feel happy.

• May [you] feel healthy.

• May [you] live with ease.

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Framing Thoughts

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Escape Self-Absorption

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Start Easy

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Sincerity Matters

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Not Magical Thinking

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Envelop in Equanimity

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Let’s Try It

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Page 17: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

Your Reactions?

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www.PositivityResonance.com

Page 19: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

For More Information…

www.SharonSalzberg.com

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Micro-Moment Practices

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Find Nearby Nature

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Reflect on Connection

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Nightly: Think of your 3 longest social interactions of the day…

How true is each:

• During these social interactions, I felt “in tune” with the person/s around me.

• During these social interactions, I felt close to the person/s.

Rate on a scale from 1-7:

1 = not at all true

7 = very true

Page 27: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

Celebrate Another’s Good Fortune

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Practice Compassion

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Be Curious

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Be Kind

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Be Real

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Prioritizing Positivity

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Page 36: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

Prioritizing Positivity…

• A priority for me is experiencing happiness in everyday life.

• I look for and nurture my positive emotions.

• What I decide to do with my time outside of work is influenced by how much I might experience positive emotions.

• I structure my day to maximize my happiness.

• My major decisions in life (e.g., the job I choose, the house I buy) are influenced by how much I might experience positive emotions.

• I admire people who make their decisions based on the happiness they will gain.

1 = does not apply at all 2 = applies slightly 3 = applies somewhat 4 = applies very strongly

36 Catalino, Coffey, Algoe & Fredrickson (in press). Emotion

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… predicts increased well-being

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Catalino, Coffey, Algoe & Fredrickson (in press). Emotion 37

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… and expressed appreciation

Catalino et al. Fredrickson (in preparation). 38

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…behavioral effort

Catalino et al. Fredrickson (in preparation).

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Valuing Happiness (to an Extreme)… • How happy I am at any given moment says a lot about how worthwhile my

life is.

• If I don’t feel happy, maybe there is something wrong with me.

• I value things in life only to the extent that they influence my personal happiness.

• I would like to be happier than I generally am.

• Feeling happy is extremely important to me.

• I am concerned about my happiness even when I feel happy.

• To have a meaningful life, I need to feel happy most of the time.

1 = Strongly Disagree 2 = Disagree 3 = Somewhat Disagree 4 = Neither Agree nor Disagree 5 = Somewhat Agree 6 = Agree 7 = Strongly Agree

Mauss, Tamir, Anderson, & Savino (2011). 41

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… predicted reduced well-being.

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42 Catalino, Coffey, Algoe & Fredrickson (in press). Emotion

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… and loneliness

Mauss et al. (2011). 43

Page 45: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

Prioritizing Positivity 6-Minute Challenge

Divide into small groups of 2 or 3.

Grab a large sheet of paper from a flipchart and find your own wall space.

Page 46: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

Identify 5 ways to support your clients’ abilities to prioritize positivity.

.

2-minutes each: Identify – group Roam & find – solo Discuss best ideas – group Share – all

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Well-being & the Genome

Page 50: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

Our Roadmap

• Adversity & the Genome

• Perspectives on Well-being

• Well-being & the Genome

• Implications for Health

Page 51: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

Our Roadmap

• Adversity & the Genome

• Perspectives on Well-being

• Well-being & the Genome

• Implications for Health

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Lonely

Integrated

78 131

Inflammation

Immunoglobulin G1 production

Type I interferon antiviral response

Cole et al., Genome Biology, 2007 Irwin & Cole, Nature Reviews Immunology, 2011

Steve Cole, Director UCLA Social Genomics Core Laboratory

Genomic Correlates of Loneliness and Adversity

Page 53: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

Cole et al., Genome Biology, 2007 Irwin & Cole, Nature Reviews Immunology, 2011

Steve Cole, Director UCLA Social Genomics Core Laboratory

A forward-looking immune system: Conserved Transcriptional Response to Adversity

(CTRA)

• Isolation & Adversity?

– Expect Bacteria

• Social Integration?

– Expect Viruses

Key advance: CTRA now indexed as an a priori 53-gene composite gene set

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Page 55: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

Our Roadmap

• Adversity & the Genome

• Perspectives on Well-being

• Well-being & the Genome

• Implications for Health

Page 56: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

Two Aspects of Well-being

Aristotle (c. 350 BC)

Hedonic Well-being Eudaimonic Well-being

Page 57: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

Short Flourishing Scale 0 = Rarely or none of the time (less than 1 day) 1 = Some or a little of the time (1 – 2 days) 2 = Occasionally or a moderate amount of time (3 – 4 days) 3 = Most or all of the time (5 – 7 days) In the past week... ____ 1 - How often did you feel happy? ____ 2 - How often did you feel interested in life? ____ 3 - How often did you feel satisfied? ____ 4 - How often did you feel that you had something to contribute to society? ____ 5 - How often did you feel that you belonged to a community/social group? ____ 6 - How often did you feel that our society is becoming a better place for people? ____ 7 - How often did you feel that people are basically good? ____ 8 - How often did you feel that the way our society works makes sense to you? ____ 9 - How often did you feel that you liked most parts of your personality? ____ 10 - How often did you feel good at managing the responsibilities of your daily life? ____ 11 - How often did you feel that you had warm and trusting relationships with others? ____ 12 - How often did you feel that you have experiences that challenge you to grow and become a better person? ____ 13 - How often did you feel confident to think or express your own ideas and opinions? ____ 14 - How often did you feel that your life has a sense of direction or meaning to it?

Keyes, C. (2006). The Mental Health Continuum-Short Form (MHC-SF) for adults. Available at http://calmhsa.org/wp-content/uploads/2013/06/MHC-SFEnglish.pdf

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Reciprocal “Upward Spiral” Relations

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Page 60: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

Our Roadmap

• Adversity & the Genome

• Perspectives on Well-being

• Well-being & the Genome

• Implications for Health

Page 61: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

How often do you feel happy?

How often do you feel satisfied?

Short Flourishing – Hedonic

Something to contribute to society?

Grow and become a better person? Short Flourishing – Eudaimonic

How often do you feel sad?

How often do you feel depressed? CES-D

A Functional Genomic Approach

Page 62: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

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NOTE: Analyses control for other aspect of well-being, plus a priori covariates: age, sex, race/ethnicity, BMI, smoking, alcohol consumption, recent minor illness symptoms, and leukocyte subset prevalence.

* p < .01 + p < .10

*

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Page 64: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

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Addressing High Correlation

Page 65: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

Addressing High Correlation

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Page 66: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

How Replicable?

• Split-half reliability

– rs = .63 - .82

• Monte Carlo simulations show excellent reliability

– benefit of testing an a priori gene set vs. individual genes

Page 67: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

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Fredrickson et al., under review

Page 68: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

Social Aspects of Eudaimonia Drive Genomic Advantage

Fredrickson et al., under review

Page 69: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

Short Flourishing Scale 0 = Rarely or none of the time (less than 1 day) 1 = Some or a little of the time (1 – 2 days) 2 = Occasionally or a moderate amount of time (3 – 4 days) 3 = Most or all of the time (5 – 7 days) In the past week... ____ 1 - How often did you feel happy? ____ 2 - How often did you feel interested in life? ____ 3 - How often did you feel satisfied? ____ 4 - How often did you feel that you had something to contribute to society? ____ 5 - How often did you feel that you belonged to a community/social group? ____ 6 - How often did you feel that our society is becoming a better place for people? ____ 7 - How often did you feel that people are basically good? ____ 8 - How often did you feel that the way our society works makes sense to you? ____ 9 - How often did you feel that you liked most parts of your personality? ____ 10 - How often did you feel good at managing the responsibilities of your daily life? ____ 11 - How often did you feel that you had warm and trusting relationships with others? ____ 12 - How often did you feel that you have experiences that challenge you to grow and become a better person? ____ 13 - How often did you feel confident to think or express your own ideas and opinions? ____ 14 - How often did you feel that your life has a sense of direction or meaning to it?

Keyes, C. (2006). The Mental Health Continuum-Short Form (MHC-SF) for adults. Available at http://calmhsa.org/wp-content/uploads/2013/06/MHC-SFEnglish.pdf

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Our Roadmap

• Adversity & the Genome

• Perspectives on Well-being

• Well-being & the Genome

• Implications for Health

Page 72: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

Hedonic Eudaimonic

Hedonic

Eudaimonic

An Objective Approach to Moral Philosophy?

Page 73: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

Cascading toward Health

Positive Thinking

Positive Emotions

Positive Meaning

Healthy Genome

Page 74: Positivity Workshop - IPPM...Positivity Workshop Barbara L. Fredrickson, Ph.D. University of North Carolina at Chapel Hill Changing Daily Diets How to…? Don’t “ ” Be Positive

Positive Emotions Build Resources

Fredrickson et al. (2008). Journal of Personality and Social Psychology, 95, 1045-1062

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“Things that are good are good, and if one is responding to that goodness one

is in contact with a truth from which one is getting something.”

-- Thomas Merton

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Q: What blocks eudaimonic pursuits among your clients? How might those

barriers be removed?

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Unlock Positivity & Purpose through Effective Task Enabling

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Ode to Jane Dutton

Thanks also to Mary Ceccanese & Ali Grasel

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Images of Task Enabling

What do these images have in common?

83 Copyright Dutton and Ceccanese, Center for Positive Organizational Scholarship. Used with permission.

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Core Definition

Task enabling = The behaviors, thoughts and feelings one person engages in that help another person be more successful or perform better on a task, project or job

84 Copyright Dutton and Ceccanese, Center for Positive Organizational Scholarship. Used with permission.

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Why a Tool on Task Enabling?

1. Build Positivity & Purpose

2. Foster Development, Growth and Thriving at Work & at Home

3. Enhance Performance, Engagement and Well-Being

85 Copyright Dutton and Ceccanese, Center for Positive Organizational Scholarship. Used with permission.

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Givers vs. Takers

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We all have blind spots

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Core Assumptions

1. We have blind spots about who is task enabling us

2. We often don’t know if our task enabling is working or how to improve it

3. We don’t think about how to facilitate others’ task enabling of us

88 Copyright Dutton and Ceccanese, Center for Positive Organizational Scholarship. Used with permission.

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HTTP://POSITIVEORGS.BUS.UMICH.EDU/WP-

CONTENT/UPLOADS/GLANCE-TASK-ENABLE.PDF

POS Task Enabling Exercise

89 Copyright Dutton and Ceccanese, Center for Positive Organizational Scholarship. Used with permission.

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STEP 1: Reflect on How Others Task Enable You

• Think of a specific goal or project of yours

• Name a person who is key to your success

• Describe how this person enables you

• Identify characteristics of enabling actions that were effective

• Identify characteristics of enabling actions that were not effective

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Copyright Dutton and Ceccanese, Center for Positive Organizational Scholarship. Used with permission.

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Who is not currently enabling you whom you wish was enabling you?

What could you do to encourage this person’s enabling of you?

Copyright Dutton and Ceccanese, Center for Positive Organizational Scholarship. Used with permission. 91

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STEP 2: Assess Your Task-Enabling Targets

• Identify current actual and wished for people whom you are task enabling

• Who is missing? Are there people you are task enabling that perhaps you should not be?

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STEP 3: Current Task Enabling Patterns

• Choose a specific person whom you are currently task enabling

• Identify the most frequent ways you task enable this person

• Rate the effectiveness of your task enabling (1=not effective; 5 = very effective)

• What could you do to improve your task enabling for this person?

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Sample Tactics (Used to Enable)

• Advocacy – going “to bat” for someone

• Sharing knowledge

• Facilitating connections

• Providing exposure and visibility

• Providing social support

• Extending a deadline

• Sharing feedback

• Making resources available

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STEP 4: Explore Your Potential for Task Enabling Improvement and Unlock

Untapped Resources

• Prime the pump (Broaden your task enabling repertoire–(Nouns=resources, Verbs= tactics)) http://www.youtube.com/watch?v=ADkm4qkXAj8

Name resources you see being used to enable this critical life task)

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STEP 4: Explore Your Potential for Task Enabling Improvement and Unlock

Untapped Resources

• Identify current resources you use in task enabling others

• Identify resources you would like to use for task enabling others

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Sample Resources (Used to Enable)

• Time • Advice • Experience • Motivation/Encouragement • Sense of Humor (playing) • Organizational Skills • Exposure to Networks • Access to Organizational Resources • Empathy/Compassion • Protection (i.e., flying cover)

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STEP 5: Action Planning

• Identify 3 investments you could make to improve yours and others’ task enabling – General Examples:

• Seek more feedback from colleagues about what is working and not working in your attempts to help

• Notice who is not enabling you and think about what might be blocking this

• Introduce ideas of task enabling and see if a task enabling mindset enhances performance on your next project

• Specify when you will do your investing! Commit to something now.

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Take Aways • Task enabling: a vital skill set and mindset for

bringing out the best in self and others

• Goal: create a learning orientation for discovering how better to enable others and to foster others’ better enabling of you

• Means: reflecting on who, how, and how well one is enabling (self and other) and building in feedback to improve

• GOOD NEWS: Endless possibilities for improvement!

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Positivity Ratio Challenge

Share Your Reflections…

… on the Task Enabling Exercise 100

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