THRIVE: Purpose, Passion, Performance Reflective guide

THRIVE: Purpose, Passion, Performance Reflective guide

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Contents

Introduction

3 4 5 6

Ikigai

Going SOLO The BIG 5

Mindfulness practice

10 12 16 18 20 22

Wellbeing and performance

Energy

THRIVE@work for organisations THRIVE@work for leaders

What next?

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Introduction

THRIVE continues a legacy of powerful, holistic leadership experiences from Cranfield. The programme is carefully curated to combine some of our most impactful leadership development processes, thinking and tools, brought together with new and innovative approaches to create an experience that supports senior leaders on their personal mastery journey. At the end of your THRIVE experience, we wanted you to take away some of our favourite features, some made it into the programme and some didn’t but follow the THRIVE ethos. With handy hints, tips and thinking to both keep close and share with your teams, family and friends, we hope this Reflective Guide helps you THRIVE into the future.

Enjoy reading, carry it lightly, I hope it comes in useful.

Chris Coghlan Programme Director, THRIVE

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Ikigai

The ikegai concept is one we tend to keep coming back to in the programme and I have always found it a handy philosophy to hold in my unconscious and bring into my conscious when times are rocky. In Japanese culture, discovering one’s ikigai (ee-key-guy) is integral to finding meaning and purpose in life. Though there is no exact translation, ikigai combines the Japanese words ikiru, meaning “to live,” and kai, meaning “the realisation of what one hopes for.” It can be interpreted as a reason for being or that which makes life worth living. Using the ikigai mindset and model can help us all move towards finding purpose that is better linked to our values. For some this will mean transformation in their lives, for others it might be smaller tweaks and a mindset shift. Your ikigai is likely to move and change over time. As part of your reflective practice it is useful to use this model to help notice shifts.

What you love

Your passion

Your mission

What you are good at

What the world needs

YOUR IKIGAI

Your profession

Your vocation

What you can be paid for

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Going SOLO

Becoming comfortable in your own company and with your own thoughts is a focus of THRIVE. The immersive solo experience was an opportunity to do this in an organised, safe and distraction free environment. After experiencing the guided solo many people crave to reproduce the experience. Below are some helpful tips for getting the most from your solo experience: • Pick a place to conduct the solo. This should be in a natural environment that you feel comfortable with, a place that is safe, that you have permission to be and somewhere you are unlikely to be disturbed by others. • Ensure you have appropriate equipment that is suitable for the weather conditions and terrain. • Tell so mebody reliable what you are doing and where you are going, tell them what time you will finish and that you will check in with them at that time. • Ensure you have food and drink supplies (but not too much to distract you). • You may consider taking a first aid kit, insect repellent and sunscreen. • Take a mobile phone but we suggest turning it off while on the solo. Your reliable friend should be briefed to come and get you if there is an emergency while you are on the solo. • Take a stopwatch and set an alarm for the end of the solo. You should resist looking at the time during the solo. • Do not take any digital distractions, books or magazines. “Human beings have always employed clever devices for running away from ourselves. We can keep ourselves so busy, fill our lives with so many diversions, stuff our heads with so much knowledge, involve ourselves with so many people and cover so much ground that we never have time to probe the fearful and wonderful world within. By middle life most of us are accomplished fugitives from ourselves.” Kevin Cashman Leadership from the Inside Out: Becoming a Leader for Life (1998).

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The BIG 5 are based on questions posed by Steve Radcliffe in his wonderful book ‘Leadership Plain and Simple’ (2012). The BIG 5 Questions for leaders 1 2 3 4 5 What do I care about? What do I want to lead for?

What do I currently do regularly that is in line with my values?

How do I want to make people feel?

What will I do each day to make my impact a little better?

We recommend using these questions regularly, especially during periods where you are particularly challenged. They can act as a way to re-centre ourselves, and can be part of your reflective journal.

The questions can also be effectively used with colleagues whom you share high psychological safety with, maybe as part of a one-to-one meeting or coaching session.

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“The art of being wise is the art of knowing what to overlook.” William James

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Mindfulness

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” Viktor E. Frankl Man’s Search for Meaning (1946).

The mindful leader is a fully present leader. This powerful way of being, when practiced regularly, becomes increasingly more habitual until it’s just the way you live your life and the person you are . The purpose of practicing mindfulness is two-fold: • To understand deeply, and • To transform suffering.

“Suffering” can be identified as feelings of stress, difficulty or challenge.

We practice mindfulness by making space between what’s in front of us and how we react. Mindfulness is mental discipline – that means it’s not always easy! But it’s often helpful.

Stimulus

Noticing

Re(action)

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Mindfulness practice

One-second mindfulness practice Whenever you notice that you’re finding life stressful, ask yourself: • Are you sure?

One-minute mindfulness practice Whenever you want to change something, ask yourself:

• What can I do to change this? • Who (or what) can help me? • What is the best thing I can do right now?

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Five-minute mindfulness practice Whenever you can make space for yourself, sit (or stand) somewhere quiet. Focus on your breath and silently say [X] while breathing in and [Y] while breathing out:

X

Y

• In

Out

(10 times) (10 times) (10 times) (10 times)

• Deep • Calm • Relax

Slow Ease

Release

End-of-the-day mindfulness practice Write at least a sentence to answer each of the questions below: • What has been difficult for me today, and why? • What perceptions today might have been incorrect? • What has made me happy today, and why? • How did I make others happy today? • What can I do more/differently tomorrow?

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Wellbeing and performance

Health is a golden crown, placed on the brow of the healthy that only the sick can see. Egyptian Proverb Our longevity, wealth and freedom are deeply connected to our physical and psychological health. Paying attention to the pillars of health is undeniably central to our journey of self-mastery and it will turn out to be the best investment you will ever make.

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Sleep Sleep is essential for maintaining overall health and well-being. It plays a crucial role in cognitive function, emotional stability, and physical health. According to sleep expert Matthew Walker, “Sleep is the single most effective thing we can do to reset our brain and body health each day.” Why We Sleep (2017). Adequate sleep improves memory, enhances learning, and boosts mood. It also supports immune function, reduces the risk of chronic diseases, and promotes longevity. Without sufficient sleep, individuals may experience impaired judgment, decreased productivity, and a higher likelihood of mental health issues. Movement Movement is vital for maintaining physical and mental health. Regular physical activity enhances cardiovascular health, strengthens muscles, and improves flexibility. It also plays a significant role in mental well-being by reducing stress, anxiety, and depression. Dr. Rangan Chatterjee, a well-known health expert, emphasises, “Movement is medicine for the mind” in his book Four Pillar Plan: Relax, Eat, Move and Sleep (2017). Engaging in daily movement boosts energy levels, improves sleep quality, and promotes cognitive function. Whether it’s a structured exercise routine or simply incorporating more activity into daily life, prioritising movement is essential for overall wellness and longevity. Relaxation Relaxation is a crucial aspect of maintaining overall health and well-being, offering numerous benefits for both the mind and body. Dr. Deepak Chopra, a renowned expert in mind-body medicine, advocates “In the midst of movement and chaos, keep stillness inside of you.” The Book of Secrets: Unlocking the Hidden Dimensions of Your Life (2004). Taking time to relax helps lower stress levels, reduces the risk of chronic diseases, and enhances mental clarity and emotional stability. Relaxation practices, such as meditation, deep breathing exercises, and spending time in nature, all promote a state of calm and rejuvenation. By incorporating regular relaxation into daily routines, individuals can improve their quality of life, increase resilience to stress, and foster a deeper sense of peace and balance. Prioritising sleep is fundamental to leading a healthy and balanced life.

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Nutrition Mindful nutrition is fundamental to maintaining overall health and well-being, with a significant emphasis on consuming minimally processed foods. According to Dr Mark Hyman, a leading expert in functional medicine, “The food you eat can either be the safest and most powerful form of medicine or the slowest form of poison.” Food: What the Heck Should I Eat (2018). Nutrient-dense, whole foods provide essential protein, fat, vitamins, minerals, and antioxidants that support energy, boost the immune system, and prevent chronic diseases. Conversely, highly processed foods are often laden with processed fats, sugars, and additives that can contribute to various health issues, including obesity, diabetes, heart disease and weak cognitive function. By prioritising a diet rich in natural, unprocessed/low processed foods, individuals can enhance their energy levels, improve mental clarity, and promote long-term health. Relationships Strong human relationships are fundamental to leading a fulfilling and healthy life. The Harvard Study of Adult Development, one of the longest-running studies on happiness, has consistently found that quality relationships are key to happiness and longevity. Harvard Second Generation Study (adultdevelopmentstudy.org). According to the study, individuals who maintain close relationships with family, friends, and community tend to live longer, healthier, and happier lives. These relationships provide emotional support, reduce stress, and foster a sense of belonging, all of which are critical for mental and physical well-being. Robert Waldinger, the study’s current director, highlights, “Good relationships keep us happier and healthier. Period.” Investing in and nurturing strong human connections can significantly enhance one’s quality of life and overall happiness.

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Energy

“Managing energy, not time, is the key to high performance and personal renewal.” Loehr and Schwartz, The Power of Full Engagement (2003). I am fascinated by human energy, how it fluctuates through our hours, days, weeks and years, how some activities build our energy when we entered feeling slow and tired, how one person can light up a room or a set of words can inspire world changing good. You have already read about Ikigai, mindfulness and health, and when given attention these are all energy builders. Those who are able to purposefully build their energy and the energy of those around them have a unique opportunity to focus on a paradigm shift In their life focusing our energy on when really matter to us.

Jim Loehr and Tony Schwartz describe four types of energies in their work on performance and productivity.

Physical Energy

Emotional Energy

Definition

Definition

The foundation of all other energies, it pertains to the physical health and vitality of an individual.

This energy type is related to emotions and feelings, influencing an individual’s outlook and resilience.

High physical energy enhances stamina, reduces fatigue, and improves overall health, making it easier to handle daily tasks and challenges. Impact

Impact High emotional energy supports a positive mindset, better stress management, and improved relationships, enhancing overall happiness and productivity.

Components

Components

Nutrition, exercise, sleep, and rest.

Positive emotions (joy, gratitude,

compassion), effective stress management, and emotional regulation.

Management

Management

To maintain high physical energy, it’s important to have a balanced diet, regular exercise, sufficient sleep and rest breaks. Stay hydrated and be mindful of substances that drain energy, such as caffeine and alcohol.

Practice mindfulness, gratitude exercises, developing emotional intelligence, and fostering

positive relationships help to boost emotional energy. Managing stress through deep breathing, meditation, and relaxation is also essential.

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Reflective Questions

• How do I purposefully manage each energy everyday? • How am I helping those around me to manage their energy? • Are there certain energies that are undervalued in my organisation and how can I activity encourage colleagues to bring those energies?

By managing and replenishing these four types of energies, we can achieve more of what we want from life. As a leader it is important to notice and reflect on how the energies show up for you and for those you lead.

Mental Energy

Spiritual Energy

Definition

Definition

Refers to the cognitive aspects of energy, including focus, concentration, and mental agility.

This energy type is about finding purpose and meaning in what one does, aligning actions with values and beliefs.

Impact

Impact

High mental energy improves decision-making, problem-solving abilities, creativity, and overall cognitive performance, leading to higher productivity and effectiveness.

High spiritual energy provides a sense of direction, motivation, and fulfilment. It helps individuals stay committed to their goals and maintain resilience in the face of challenges.

Components

Components

Purpose, values, motivation, and integrity.

Mental clarity, focus, creativity, and learning.

Management

Management

Time management, setting priorities, practicing deep work (uninterrupted focus), and

Reflecting on personal values and purpose, engaging in activities that align

with these, and practicing mindfulness or meditation can help boost spiritual energy. Connecting with something greater than oneself, whether through religion, community service, or nature, is also beneficial.

engaging in mental exercises like puzzles or reading can enhance mental energy. Taking breaks to prevent mental fatigue is also crucial.

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Creating a better wellbeing culture at work involves organisations mindfully and purposefully encouraging an environment that promotes physical, psychological, and emotional health. We offer the ideas below to stimulate your thinking: Promote physical health • Offer benefits that encourage physical activity such as gym memberships or cycle schemes. • Provide health and wellness activities like lunchtime yoga classes or walking clubs. • Offer nutritionally complete un/low processed, low-sugar foods at company catering outlets and conferences. • Encourage people to get up and move after they’ve been sitting for over 30 minutes. • Consider how the working environment can be adapted to encourage people to move more; think about where desks and printers are placed, whether sit-stand desks can be offered, initiate walking meetings and encourage active breaks. Support psychological health • Offer mental health resources such as counselling services, stress management workshops, and mindfulness programmes. • Offer mindfulness and meditation apps such as Headspace or Calm as an employee benefit. • Provide information about Employee Assistance Programs (EAP). Encourage balance • Implement and champion policies that support flexible working hours, remote work options, and regular breaks • Focus on outputs and measure them in a way that is balanced and fair, helping team members to focus their energy on creating value for the business. • All ow flexibility in where and when team members work. • All ow team members to adjust their schedules to better fit their personal lives with flexible hours. • Encourage employees to strategically take regular breaks from screens, and to use their annual leave to rest and recharge . THRIVE@work for Organisations Creating a wellbeing culture

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Reflective Questions

• How is your organisation creating routines and environments to continuously improve personal health? • How is your organisation creating conditions to support its people to lead healthier and more productive and fulfilling lives?

Provide continuous learning opportunities Offer learning and development programmes that allow employees to acquire new skills and advance in their careers. Continuous learning can enhance job satisfaction and personal growth. Implement employee feedback mechanisms Regularly solicit and act on employee feedback regarding workplace policies and culture. This shows that the organisation values their input and is committed to continuous improvement. It is important that employees can see and believe that their feedback is leading to positive change. Provide safe and comfortable working environment Maintain a clean, well-lit, and ergonomically sound workplace. Ensure that employees have access to necessary tools and resources to perform their jobs efficiently. Many organisations use plants, natural lighting and colours to bring the natural world into the place of work.

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THRIVE@work for Leaders Implementing a wellbeing culture

As a leader, you can implement well-being activities even without organisational changes. Spend some time talking to your team about what changes could be made, and what change they would like to see. Here are some practical ideas that you can implement to enhance team wellbeing: Foster a positive work environment • Hold weekly or bi-weekly meetings and personal check-ins to discuss workload, challenges, and wellbeing. • Create a culture of inclusion, encourage team members to speak up and bring their whole self to work and build a culture where failure is seen as a learning opportunity. • Encourage open communication and a safe space for feedback without fear of negative repercussions. • Measure outputs rather than inputs and encourage team members to focus on high value activities. • Cultivate a supportive and inclusive workplace culture where employees feel valued and appreciated. Encourage social connections Strong social connections can boost morale and job satisfaction. Consider using these approaches: • Create opportunities for employees to build relationships through purposeful projects and social events.

• Organise teambuilding activities that help the team connect and work together. • Celebrate team and individual successes, achievements and milestones together.

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THRIVE: Top Tips Get feedback: Regularly ask the team for feedback on what activities they find beneficial. Lead by example: Leaders should participate and show their commitment to wellbeing. Be inclusive: Ensure activities cater to a diverse range of interests and needs.

Encourage purpose and provide autonomy • Support colleagues to find purpose in their work, and help them find roles and projects that align to their skills and values. • Give colleagues autonomy for decision making in a psychologically safe environment. • Coaching as a leadership style can prove extremely effective to foster a more creative and problem-solving environment. Professional development • Hold career path discussions to help team members plan and achieve their career goals. • Offer opportunities for personal and professional development and learning through courses, projects and experiences. • Encourage a culture of leadership without a title, where every team member can exhibit leadership. We can all be leaders. Leadership by example Leaders and managers should model well-being behaviours, such as taking breaks, managing stress effectively, and maintaining a healthy work-life balance.

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What next? For you: The THRIVE Retreat

A three-day inspirational retreat to a remote location, offering the opportunity to deeply reconnect with your inner purpose. This intense and reflective retreat is designed to offer a profoundly transformative experience that will leave a lasting imprint on your being. For your organisation: The THRIVE Masterclass A customised masterclass delivered to your wider leadership team, designed to tackle specific organisational issues and challenges. This is an opportunity for you to embed the learnings and insights from the programme within your organisation by inducting your colleagues into the concept of THRIVE, with the aim of providing a platform for a positive shift in organisational culture.

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Reconnect with your purpose and re-energise for the future. Contact our business development team T: +44 (0)1234 754500

E: execdev@cranfield.ac.uk www.cranfield.ac.uk/execdev

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December 2024. V1.