3 Daily Disciplines to Build Mental Wealth

Mental wealth is a strong combination of growth mindset, mental fortitude and abundance mentality. Applying knowledge gleaned from action, awareness and focus, brings greater skill. Discipline is the bridge helping close the gap between your specific goal and its attainment. Mental wealth, with respect to work and life, affords a solid foundation from which we can build an intelligent future. Understanding that 95% of our recurring thoughts are subconscious and 5% are conscious it's important to pause and think deeply about the source of your current behaviours and present situation.

“Rule your mind or it will rule you.” – Horace

3 Daily Disciplines to Build Mental Wealth

1 Time Transitioning

Important because: applying time-transitioning strategies to your day makes sure you are most effectively spending your finite time. Mindlessly shifting from one perceived priority to the next detrimentally affects intelligent productivity because it depletes vital energy and mental resources, and it's avoidable. A study by Carnegie Mellon University psychologist Eyal Peer and Information Technology professor Alessandro Acquisti measured brain power lost due to expected phone call or email interruptions. They discovered that test subjects 'marshaled extra brain power to steel themselves against interruption, or perhaps the potential for interruptions served as a kind of deadline that helped them focus even better.' [1] Mental agility improves because practicing disciplined time-transitioning skills enables your mind and body to adapt more efficiently to change. The way you adjust to change, with respect to your behaviours, will become more acute and you'll grow richer in mental wealth. It's worth noting that 'a typical office worker gets only 11 minutes between each interruption, while it takes an average of 25 minutes to return to the original task after an interruption'.[2] This highlights the significant impact of disruption to our workdays.

Solution: Schedule your highest priorities with daily built-in time-transitions.*

It's important to be strict with scheduling, but flexible to any changes outside of your control.

For example:

8:30am-9:30am [Lead weekly team meeting]

9:30am-9:35am* ::: time-transition ::: Do 3 x focused inhales & exhales

9:35am-10:35am [Finalise management report]

10:35am-10:50am* ::: time-transition ::: Walk mindfully to the nearest coffee or tea place then drink slowly enjoying and thinking of your 'why'

• Accept that you'll likely get some level of distraction. Be mentally prepared for possible future distractions AND focus on sticking to your schedule.

• Use a Pomodoro-timer and technique [3] for focused and intelligent productivity (Ideal for INTJ personalities) [4]

• Do your best to enjoy your scheduled time-transitions; practice physical and environmental awareness so that you 'get out of your head', so to speak.

“Always make time for things that make you feel happy to be alive.” Anonymous

2 Psychological Safety

Important because: psychological

safety enables calculated risk-taking within groups of people. Creating a space where you feel safe and open to being vulnerable encourages positive benefits. Within progressive organisations this applies to both individuals and teams. For example, 'in Google’s fast-paced, highly demanding environment, our success hinges on the ability to take risks and be vulnerable in front of peers.' says Paul Santagata, Head of Industry at Google[5]. As a result, individual and collective mental wealth is built. Furthermore,'Barbara Fredrickson at the University of North Carolina has found that positive emotions like trust, curiosity, confidence, and inspiration broaden the mind and help us build psychological, social, and physical resources. We become more open-minded, resilient, motivated, and persistent when we feel safe. Humour increases, as does solution-finding and divergent thinking — the cognitive process underlying creativity.'[6]

Additionally, a welcome benefit of psychological safety is that it promotes net positive businesses. Here, an environment is created where bold leaders can develop future leaders with impact so that wider communities benefit positively in addition to the business; profit becomes more than simply financial. It's a good thing.

Solution: If you're an organisational leader (in your own words) consistently ask your team something along the lines of: "What consequences do you think or feel you'll receive if you make a mistake or share any errors?" This way you're opening the conversation allowing space to measure current levels of psychological safety.

• If you're a team member on a project or an individual contributor, challenge yourself to ask the aforementioned question if it hasn't already been asked. For example: "What consequences will I receive if I make a mistake or share any errors?" You may be pleasantly surprised at the answer.

• With permission, openly share actual human errors and mistakes because it will develop a culture of psychological safety among peers and throughout the organisation. Make sure the focus is on knowledge-sharing with a goal of collective learning and progress.

“We are deeply sensitive to one another's presence”― Bonnie Badenoch

3 Rewarding Relationships

Important because: rewarding relationships incentivises bringing people together like social glue and keeping them in a good space. Humans can connect authentically, in the present, with presence. 'The benefits of social connections and good mental health are numerous. Proven links include lower rates of anxiety and depression, higher self-esteem, greater empathy, and more trusting and cooperative relationships. Strong, healthy relationships can also help to strengthen your immune system, help you recover from disease, and may even lengthen your life.'[7] Once we start prioritising human relationships, organisations will start to experience a multitude of benefits; cohesive team-working, stronger networking, better health, commercial growth and increased energy.

Solution: Schedule regular lunch dates with colleagues and friends that you would not usually connect with. With repetition you'll start to reinforce socially positive behaviours and visually inspire others to do the same; leadership starts with you.

• Within organisations adopt an incentive system that rewards people for getting out of their comfort zone with respect to initiating social relationships. For example, offer say 15-20 minutes extra free time to encourage social bonding

• For individuals: reward yourself with a coffee or small gift if you assertively introduce yourself to a new person.

• Offer to buy someone new a coffee with a simple goal of initiating a reciprocal and friendly social relationship. See what happens in future.

“There’s only one thing more precious than our time and that’s who we spend it on.” Leo Christopher

With a strong focus on the following daily disciplines of Time Transitioning, Psychological Safety and Rewarding relationships you will start to build mental wealth for the long-term. It's important to be consistent in your actions because behaviours become habitual and seamless by nature. The rewards to organisations, individuals and wider communities are unbounded.

Thank you for your valuable time.

Written by Adam Bowcutt

References / Sources

[1] New York Times, Brain, Interrupted by Bob Sullivan and Hugh Thompson

[2] New York Times, Brain, Interrupted by Bob Sullivan and Hugh Thompson

[3] Xnforce, Stronger Mental Health & Powerful Productivity: Pomodoro Technique Vs. Deep Work by Adam Bowcutt

[4] NERIS Analytics, 16 Personalities

[5] Harvard Business Review, High-Performing Teams Need Psychological Safety. Here’s How to Create It, by Laura Delizonna

[6] Harvard Business Review, High-Performing Teams Need Psychological Safety. Here’s How to Create It, by Laura Delizonna

[7] Better health Victoria, Strong relationships, strong health: Department of Health & Human Services, State Government of Victoria, Australia

3 Ways to Build Mental Wealth

What is mental wealth & why is it important to build?

Mental wealth is a powerful combination of growth mindset, mental fortitude and abundance mentality. Did you know that 95% of our recurring thoughts are subconscious and 5% are conscious? Think about that for a moment. Whenever we hear the word wealth what normally springs to mind is financial. Wealth in the monetary sense is certainly important although what is arguably most important is Mental Wealth because it is the foundation that everything else is built upon.

"Your mindset matters. It affects everything - from the business and investment decisions you make, to the way you raise your children, to your stress levels and overall well-being". - Peter Diamandis

3 Ways to Build Mental Wealth

1 ACTION

Important because: taking action, 'moving your body and changing your physiology can have awesome effects on your mind and mindset, because it builds momentum' [1] Momentum is inextricably linked to motivation. A study based on psychological momentum theory found that 'only a small force of inspiration would be needed to ease the difficulty associated with initiating an academic task.' [2] It is important to be opportunistic in taking action, no matter how little inspiration you feel. Even if today you're not inspired at all, how about using the 5 second rule? [3] Simply count down from five seconds and immediately start your task before you reach zero. This way you'll be less inclined to procrastinate because your brain won't have time to ponder excuses. I use this to do the dreaded laundry which I hate doing! Like clockwork, it works every time. What's most effective is that the simple action of doing the laundry builds psychological momentum towards the next task, and so on. Taking action is definitely the first step towards building mental wealth.

Solution: Take any small step first, this is most critical. For example, taking immediate action and making your bed as soon as you wake up in the morning. This first task sets you up for the next action and task of the day by building momentum. Move your body-move obviously, voluntarily, energetically. Start small, for example:

• One-minute walk

• Five star jumps

• Ten minute swim

• Thirty second run

and... Action!

"Wealth flows from energy and ideas". William Feather

2 AWARENESS

Important because: awareness improves your ability to analyse and evaluate environments and scenarios. This helps to build mental wealth because all your senses are engaging in the present moment so that you can confidently navigate reality. You'll become adept at creating and fine-tuning important connections and relatedness between ideas and people. Essentially, observing your actions at a higher-level of thinking.

'Zen Buddhist monks show an extraordinary synchronization of brain waves known as gamma synchrony—a pattern increasingly associated with robust brain function and the synthesis of activity that we call the mind.' [4] This is possible due to many years of meditation practice. Like long-term dedication working out at the gym yields strong muscles, these master meditators grew measurably stronger in mental capacity, certainly resulting in heightened awareness. Zen Buddhist monks built abundant mental wealth.

In the past I was linear in my thinking and limited in my perspective, in that I would see problems in terms of their effects and consequences in the same day. I was egocentric and short-sighted in approach and awareness. Now, benefitting from focused time, reflection, life experiences and applying new knowledge, I am practicing exponential thinking and experiencing greater awareness. Instead of thinking in terms of days and weeks, I am now improving my awareness of the importance of thinking, meta-thinking (thinking about thinking) and projecting my thoughts into the future in say thirty-two, sixty-four and one-hundred and twenty-eight years time. This shifts my perspective so that my awareness and mental faculties are constantly being stretched.

Solution: Stop what you're doing right now and see if you can observe your thoughts. With practice you'll build greater awareness and your mental agility will be tested and in time, strengthened.

• Meditate for nine seconds by focusing only on your breathing:

1. Inhale for three seconds

2. Hold for three seconds

3. Exhale for three seconds

For more awareness do less.

"I believe everyone should have a broad picture of how the universe operates and our place in it. It is a basic human desire. And it also puts our worries in perspective". Stephen Hawking

For beginner meditation awareness perhaps take a look at 1 Giant Mind App

3 FOCUS

Important because: increasing focus means you are allocating finite mental resources to specific goals, and by doing so, acuity of mind develops; you become mentally sharper. Effectiveness of brain function is less likely diluted because 'where focus goes, energy flows'. [5] Did you know that 'in the average adult human, the brain represents about 2% of the body weight. Remarkably, despite its relatively small size, the brain accounts for about 20% of the oxygen and, hence, calories consumed by the body' [6] The human brain is an absolutely amazing and fascinating organ and processing machine, capable of seemingly immeasurable processing power. Once we focus on how its power is utilised, mental wealth is built upon a foundation that strengthens with sustained and intelligent focus. What is your current focus? Is it truly the best use of your mental fortitude?

Just a few years ago I'd incessantly divide my time between multiple projects and I really thought it was a good thing! In my mind getting lots done, in fact quite the opposite. By trying to do too many things at once I'd fail miserably at all, because I was diluting my focus. Learning from my mistake, dedicated to progress, and an obsession with improving my personal mental health, I realised how unsustainable my behaviour was. Continuing blindly, burnout would be imminent, and I definitely did not want to get clinical burnout and any irreparable physical and mental damage accompanying it. By practising how to focus, my productivity and output improved massively. Most importantly my focus was now on tasks that, once completed, resulted in genuinely nourishing my whole being. Instead of a human just doing I became a human being. It's important to make sure that whatever you decide to focus your invaluable time and energy on that it is congruent with your core values. If you don't, you may begin to harbour resentment for whomever set you the task, and believe me, self-hate is the most toxic and damaging of emotions that serves no-one. We all have choices, choose wisely and you'll build mental wealth.

Solution: Set up and start your days, weeks, months and years with the end in mind. Begin with who you want to become in the future and reverse-engineer backwards from that date. Of course, flexibility is key, although most important is your specific choice of focus.

• Focus on tasks that yield the best results connected to your values.

For example: If two of your values are fitness and consistency, after making your bed in the morning put your workout shoes on (that you've set down by your bed the previous night ) and go to the gym every Monday, Wednesday and Friday.

• Follow One Course Until Successful (F.O.C.U.S) Once you dedicate your focused energy, with respect to your values, it's highly likely you'll be successful in your endeavours because instead of diluting energy you are concentrating it towards a specific end goal.

"The greatness of a man is not in how much wealth he acquires, but in his integrity and his ability to affect those around him positively." - Bob Marley

If you need help identifying core values here is a List of Core Values [7]

Adam Bowcutt

With a powerful collaboration between action, awareness and focus you will certainly begin to build mental wealth and the strongest foundations of growth, fortitude and abundance. With great respect to building long-term authentic confidence, mental health and ultimately higher level skills to navigate reality now and into the future.

Please feel free to also read: 3 Important Skills to Develop Mental Wealth

If you'd like to learn more about what we do please visit https://www.mentalwealth.world or www.adambowcutt.com.au

Adam Bowcutt

Author

::: CONFIDE Collective :::

Glossary:

Growth Mindset Embracing challenges and learns from criticism

Mental Fortitude Emotional and mental strength despite adversity

Abundance Mentality Recognizing unlimited possibilities (opposite to scarcity mentality)

[Sources]

[1] Confide : the new psychology of confidence : how to power up after experiencing depression / Bowcutt, Adam, Xlibris

[2] Psychological Momentum and Inertia: Toward a Model of Academic Motivation

[3] The Five Elements of the Five Second Rule by Mel Robbins

[4] Zen Gamma, Scientific American

[5] Robbins Research International Inc. by Tony Robbins

[6] Appraising the brain's energy budget, PNAS Proceedings of the National Academy of Sciences of The United States of America

[7] Core values list by Carnegie Mellon University

Stronger Mental Health & Powerful Productivity

Pomodoro Technique Vs. Deep Work

If you use a hammer to cut a piece of wood it'll unlikely be effective. Which tools we use ultimately depend on the task at hand, and most importantly your unique individual goals. The level of skill you have with a specific tool needs factoring in too.

Essentially, the Pomodoro technique or deep work are tools and methods, if used correctly and purposefully, will make sure you get things done. Why would we choose specific tools? Mainly for efficiency and effectiveness because it boils down to time-sensitivity. We all have twenty-four hours every day. What we choose to do with this time is up to us. What will you do with your time and have you been as effective you can be? We all have unlimited potential and how we tap into this is definitely important.

What will you do with your time and have you been as effective you can be?

Ok, so what is 'The Pomodoro Technique' and why did you see an image of tomatoes?

It's a time-management method and prioritising tool helping to keep you on-track with specific tasks. Developed by Francesco Cirillo in the 1980's The Pomodoro Technique advocates working in set intervals based on a tomato kitchen timer, hence 'pomodoro' which tomato in Italian.

There are four main steps:

1. Set timer for 25 minutes one Pomodoro

2. Focus 100% on the specific task at hand

3. Once the timer rings take a short break 5 minutes

4. Repeat steps 1 through 3 for four Pomodoro's

5. Once you've completed 4 rounds of 25 minutes (Pomodoro's) take a longer break 15 minutes then restart the process from step 1

Using the Pomodoro Technique is important because doing so:

• Enables you short bursts of intense focus

• Allows you to work on specific short-term goals

• Ensures resting and refreshing to allow processing of knowledge

Conversely, what is 'Deep Work' ?

It's a method of time-sensitive working that emphasises how critical energy and focus is about choosing high-leverage tasks. Coined by Cal Newport Deep work is a way to divide your finite resources to yield the best results. It's said that distraction is the enemy of productivity and so with deep work distraction is purposefully omitted.

Using the Deep Work method is important because doing so:

• Almost eliminates distraction

• Enables focus on high-leverage activities

• Ensures effective use of high energy

Deep work suits entrepreneurs and remote-working because it promotes value-creating activities within a chosen environment. The Pomodoro Technique is good for students learning anything new or completing course work.

Did you know? 'a study by the University of Sussex found that constantly trying to multitask damages your brain. Furthermore, trying to multitask can effectively reduce productivity by 40% while increasing your stress levels' - Source

I used to use my iPhone as timer for The Pomodoro Technique for completing coursework although I didn't stick to the timing because I'd hastily procrastinate on social media via the digital 'timer'. I found a fix by getting a mechanical tomato kitchen timer, works a treat! The metallic ringing sound of the bell certainly gives a powerful burst of non-digital music to those procrastinating ears! It serves to break the algorithmic dopamine hits injected by social media induced addiction.

Ok, so how can we use these tools for powerful productivity? If you're a student then it's more likely you'll opt for the Pomodoro Technique. Are you an entrepreneur or remote-worker? Perhaps Deep Work for you. Having said this, life changes and we must adapt so an entrepreneur will need to learn something new or a student will need to create value in some way. Choosing the right tool for your needs is important here; use a hammer for a nail, but do your best to not view everything as a nail! Discernment is key.

What specific solutions will help you to refine your skills in using your chosen tools?

Pomodoro Technique:

• Use a mechanical timer - connect with your physical environment

• Be strict with intervals and rest periods - to the second!

• Turn your phone off - no social media or pinging notifications

• Put headphones on with music, or not

Deep Work:

• Schedule in allocated blocks of time for deep work

• Prepare your immediate environment so it's conducive to calm and focused deep work

• Drink plenty of water to stay hydrated

• Meditate before starting

• Think deeply, openly and creatively with non-attachment to the outcome

• Ask a colleague to keep you accountable

For both tools you can use the If-When-Then method to trigger better habits such as:

If I have a cup of coffee in the morning when I'm waking up then start the timer for the first sip. Or, If I start thinking about mundane admin task when I'm doing deep work then take three deep breaths to reset your thinking back to creative thoughts.

If you're constantly distracted mentally or physically for whatever reason - when life happens, then perhaps book an AirBnB for a day or two and lock yourself away from the world so that all distractions are gone. You'll be amazed how powerful productivity can be.

In addition, it's my duty as a citizen of the World to share awareness of use of language such as 'versus' because two seemingly opposing ideas juxtaposed, as I have done here, doesn't mean that one is better than the other, like humans for humanity we are equal. No one is better than the other. I like to promote the idea of AND because you can hold an opposing view, idea, or opinion AND respect the other person or perspective. It's a choice. The Pomodoro Technique AND Deep Work are both of value depending on your end goal. What is your end goal?

“Professional activity performed in a state of distraction-free concentration that push your cognitive capabilities to their limit. These efforts create new value, improve your skill, and are hard to replicate.” - Cal Newport

Final thoughts and suggestions are to ask a super-challenging question to yourself, then take three deep breaths, choose a tool to practice using and get to building your life's work, now! You'll be surprised at the power of your brain and mind. Do it.

You have a choice of how to spend your limited time on Earth, choose wisely because daily choices and habits influence our mental health more than we may realise.

Bonus suggestion: Practice collaborative deep work because it doesn't all have to be a solo effort.

Please feel free to let us know how you go.

You can also read 3 Ways to Build Mental Wealth

Adam Bowcutt

Author

::: CONFIDE Collective :::