9 Lessons Learnt on Maternity Leave

9 Lessons Learnt on Maternity Leave

As I transition back into the workforce I reflect on the past nine months of maternity leave. I have learnt so much from my precious time with baby Ethan and thought I’d share the stand out learnings that may inspire others.

Lessons Learnt:

#1 Accept and ask for help. Having grown up priding myself as an independent woman it does not come naturally to ask for help. However, with a new baby and our immediate family overseas it became essential to both accept help and ask for it. I’ve found this process liberating as I’ve gotten more used to it and see it as a win-win. People don’t generally offer help unless they’d like to and choosing not to feel guilty about it as written about here allows you to be more present with your experiences.

#2 Embrace community. We are very fortunate to be part of a wonderful triathlon community which has welcomed Ethan with open arms. Whilst on maternity leave we have also met a wonderful network of mums and gotten to know our local business community (Ethan is the lululemon store mascot!). I believe in the saying ‘it takes a village to raise a child’ and feel fortunate he has so many great role models around him.

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#3 Laugh lots. – Hanging out with Ethan who giggles tens of times a day is contagious. My husband Owain and I have laughed through the highs and lows of parenting. As my friend the Fonginator says: “If you’re not having fun, you’re not doing it right.” I’m inspired to not take things too seriousMaternity blogly heading back into the workplace and laugh even more.

#4 Learn from strangers. Growing up kids are often taught not to talk to strangers, as an adult however this can be very insightful (whilst keeping your wits about you!). In the past nine months I have spoken to more strangers being out and about with Ethan than ever before. This has enabled me to learn about different cultures, countries and experiences. Having a baby has been a good excuse to initiate these conversations as I’ve heard having a dog is too. I plan to take this forward when he’s not around including on my commute, in the coffee line and lifts and try to avoid too much time glued to the phone!

#5 Learn to say no  – With one of my top strengths being ‘maximising’ I’ve had an action packed maternity leave filled with coffees and lots of new experiences. I’ve learnt along the way however that with a new baby a balance is needed and less can be more, especially when establishing a routine. Tim Ferriss shared some memorable thinking on this subject inspired via an essay by philosopher-programmer Derek Sivers. His rule of thumb is thinking “hell, yeah” or “no” when deciding on what to do. I’ve learnt that your gut instinct will let you know pretty soon whether something is a ‘hell yeah’ opportunity, follow it!

#6 Appreciation versus expectation – This is perhaps the biggest and most life changing lesson learnt on maternity leave which came to me during a trip to Hawaii. Inspired by a Tony Robbins quote: “Trade your expectations forJindycamp4 appreciation and your whole world changes in an instant.” I devoted a blog post to it which can be read here. An example is dropping the expectation to write this blog in one setting and appreciating the interruptions from the little man!

#7 Patience is a virtue – As any first time parent will know raising a baby has its tests of patience from settling them to sleep, to starting solids to the transition to crawling. When I was younger my dad regularly said to me ‘patience is a virtue’ which I now understand…..to wait calmly, without getting agitated or angry. My mindfulness teaching and practice has definitely helped with this. I believe you can turn your frustration into a meditation opportunity by focusing on the agitation 🙂 A great example I heard was a screaming baby on a flight. Sounds are a great reminder of the present and being alive, however agitating. I use this with sirens.

#8 Look around with curiosity – I have loved watching Ethan look at the world in wonder and discover things from his hands, to his feet as described in How can we bring wonder back into our lives. Heading back to the workplace I have a blank journal ready to scribe my curious thoughts in, looking at things with fresh opens.

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#9 Know your value – As Sheryl Sandberg advocates in ‘Lean In’ I believe maternity leave is an opportunity to move forwards not backwards in your career. Recognising your worth and value is key to this including the transferable skills acquired during your time out. I feel that I will return to the workforce more worldly and productive having had a baby. I am excited to be going back to IECL in a new role to continue to learn and grow.

Now ready to embrace the next chapter of a working mum and daddy day care taking forward these lessons learnt.  I’d like to finish by taking the opportunity to say a big thank you to all my helpers during maternity leave (you know who you are xxx).

 

Dani

Maternityblog

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Cherish every moment

“Life is a series of moments.”

Jon Kabat-Zinn

Are you making the most of yours?

This month I was saddened, like many others to hear the news of Laurent Vidal passing away. Laurent was a well-loved member of the triathlon community, fiancé of Andrea Hewitt and double Olympian. It was reported he passed peacefully in his sleep of a heart attack at the tender age of 31. Whilst not knowing Laurent personally, I had seen him race and it felt very close to home that a fit young man could be taken away so suddenly.

In the wake of the Paris terror attacks, and so many tragic stories we read about every day, I reflected on these lives lost and found myself thinking what it all meant to me?

Parts of the future are uncertain for us all, some of this exciting and also a little unnerving. The message I took away, was a feeling empathy for the family and friends of the deceased and a feeling of gratitude to be on this wondrous earth. I decided to make even more of a conscious effort every day to cherish moments.

Here are some lessons I’ve synthesised after recent events and life learnings:

Don’t sweat the small stuff, keep perspective

It’s easy to sweat the small stuff, play the victim in life and wallow in self-pity. I like many can fall into this trap at times. However I truly believe we have a choice to snap ourselves out of this and times of tragedy should spur us on even more to keep perspective.

Practical Tip: Try some perspective taking self-talk when you’re bothered by the small stuff. One saying I’ve picked up recently is Ironman World Champion Mirinda Carfrae’s “It’s time to toughen up princess!”. Another is “First world problems.”

Take your opportunities

Although we may like to plan, nothing is an absolute and we need to grasp and take opportunities when we can. My husband Owain lives by this example and inspires me to do the same.

Practical Tip: Try something new over the next month, life’s too short not to.

Live rather than leave your legacy

I read a great blog post by my friend Oscar Trimboli stating: A legacy is something you live rather than something you leave. The opening to this blog which is well worth a read says: “A legacy is a state of mind. It is something you do every day rather than something you think about later on. Your legacy is a habit; it’s about consistency and daily improvements rather than an individual event.”

Practical Tip: Reflect on these few questions. The first two are inspired by Sir Clive Woodward who utilised these to help unite the GB teams in the London 2012 Olympic Games: What do I want to be remembered for? What do I want to remember this time for? And a new one inspired by Oscar, are you living your legacy?

Be the best version of yourself

Earlier this month before hearing of the tragic events mentioned, I had the privilege of watching Turia Pitt race in the Forster Challenge. For those who don’t know Turia’s story, she became trapped in a grassfire in a 100 kilometre ultra-marathon in September 2011 suffering 65% burns to her body. She has made a choice to live her legacy and inspiring many others around her to become the best version of themselves.

Practical Tip: Smile and laugh often, when we’re happy it’s much easier to be the best version of ourselves. Baby Ethan’s daily giggles and gurgles help inspire me with this one.

I hope these tips help others to cherish more moments.
Dani

 

Appreciation Versus Expectations: This Could Change Your Life

Appreciation Versus Expectations- This Could Change Your Life

Whilst on holidays in Hawaii recently I read a quote on Instagram shared by Sunny Garcia by Tony Robbins:

“Trade your expectations for appreciation and your whole world changes in an instant.”

They say timing is everything and for me this really struck a chord. In Kona on the Big Island surrounded by the world’s fittest Ironmen athletes I had set the expectation to do some form of training each day.

I started well with two subsequent runs and a swim and then things became harder looking after Ethan, hanging out with friends and supporting my husband Owain’s movements, who was there to race.

When I saw this quote I thought drop the expectations of training everyday whilst you’re here and just appreciate it when you can. This immediately changed my mindset. Instead of any disappointment that I couldn’t sometimes get a session in I just appreciated every moment spent with Ethan, Owain, friends and the natural wonder of Hawaii.

What expectations in your life could you drop and trade for appreciation?

When returning to Sydney from Hawaii I had planned to race a local club triathlon and another sprint triathlon before Christmas. Without adequate training for it and still breastfeeding very frequently I thought I’m going to drop this expectation and focus on appreciating this precious time with Ethan before I return to work. Triathlon will still be there when Ethan grows up and not so dependent on me. This felt liberating and relieved the pressure I had unconsciously put on myself.

The thinking was affirmed when I caught up with a friend who is recovering from an injury. She has been working with a mediation series themed on acceptance versus resistance. The point I takeaway is: Letting go of always striving for more + Accepting and taking what you can from the present moment = Liberation

So devil’s advocate may say this approach is just giving up and turning away from goals….

I believe there is definitely a place for expectations and goals at the right time for you. As I wrote about previously you can have it all…in the long term and why I set myself a mindfulness schedule.

At this current stage however, I find this thinking refreshing and believe we can probably all learn from giving ourselves an expectation break and appreciating the wonder around us 🙂

My tips for bringing more appreciation into your life:

  • Every morning think of three things you’re grateful for
  • Share with others what you appreciate about them
  • Drop thinking about what you ‘should’ be doing

Would love to hear any of your thoughts on this topic.

Why I Set Myself a Mindfulness Schedule

Mindfulness Blog

After going through an 8 week Mindfulness Based Stress Reduction Program (MBSR) last year when I was pregnant I have struggled of late to integrate formal mindfulness practice into my routine. I can come up with all sorts of excuses of being a new mum, iron wife, pursing multiple projects etc., BUT instead I will take ownership for its demise. I haven’t made it a priority and started to feel the tired, less attentive effects like when I don’t find time for physical activity.

So being an action oriented, thoughts into action kind of gal I thought what am I going to do about it? On a recent walk I created space for this insight to emerge, I’m going to set myself a mindfulness schedule like I have for physical activity when training for a triathlon race.

Why? Having the accountability of a training program helps keep me motivated and focused. I also like keeping things varied with different lengths of activity, indoor/outdoor settings etc. Here’s an example of a week’s program I have pulled together to start with. To me, this to be looks achievable whilst being mum, ironwife, managing some mumpreneur projects and wanting to build up my physical training again:

  • Monday – 15 minute mountain pose (to start the week strongly)
  • Tuesday – 60 minutes of Yoga (mindful movement)
  • Wednesday – 15 minute body scan
  • Thursday – 30 standing movement practice
  • Friday – Rest day
  • Saturday – 60 minute sense and savour walk
  • Sunday – 30 minute body scan

*Mindfulness practices taken from the MBSR Openground training material

Throughout a weekly schedule, daily informal mindful moments like incidental exercise definitely will help too. For people who participate in events like a day of mindfulness or even the 10 day Vipassana you could design a program to build towards the event.

I hear a lot of people struggle after going through a mindfulness program like MBSR. From anecdotes, I think a lot of that is to do with the course structure and accountability having gone. So, why not try and set yourself a weekly schedule mixing up the different activities to keep it varied and even do some sessions with a buddy/small group?

Think about it, a lot of us have training programs for our bodies but what about our brains?

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This may seem foreign for people who haven’t trained in mindfulness practice. If you’re curious or even skeptical and don’t know where to start, a couple of suggestions:

  • Meditation for Skeptics App: Dan Harris, a correspondent for ABC News in the US has recently released an app ‘10% Happier: Meditation for Skeptics’ which is a great entry for beginners (and skeptics, which he was one of!). This includes a two week introductory program. I was privileged to hear Dan speak at Wisdom 2.0 Business in New York last year. He likens what’s happening now with the explosion of mindfulness (one of the most googled words of 2014) to the exercise revolution of the 60’s and 70’s. I believe in 5-10 years from now having a mindfulness training program as well as a physical training program will be commonplace in the western world. Funny it’s taken so long for us to catch up with something that has been around for thousands of years with its Buddhist roots
  • Mindfulness Summit: Another exciting initiative is the free mindfulness summit, a not for profit event for the 31 days of October. Join me in registering to learn from over 30 of the world’s leading experts on meditation and mindfulness including the legendary Jon-Kabat Zinn. I think the planned series of online interviews, practice sessions and presentations pioneered by Melli O’Brien ofMrsMindfulness.com is a fantastic example of innovation and collective wisdom in action. To me this summit is a testament to the nature of mindfulness practice, people are willing to share and help others rather than hold on to and control material.

Through experience I believe a healthy mind, body connection is the ultimate step towards happiness. To finish I’ll leave you with a thought: If you’re physically very fit, are you consistently mentally in a good place to be present, accepting and non-judgemental to enjoy the benefits of a fit body? If not what will you do about it?

Originally posted on the Huff Post at: http://www.huffingtonpost.com/dani-matthews/why-i-set-myself-a-mindfulness-schedule_b_8212758.html 

How can we bring wonder back into our lives?

How can we bring wonder back into our lives

Over the last few months I have watched with joy and delight as Ethan has developed his mind/body connection. This has included discovering his eyes, tongue, hands and voice, in each moment looking in absolute wonder at his new found skills. I reflect on that wondrous feeling of discovery and how beneficial bringing a curious mindset can be for influencing motivation and happiness.

Wonder blog

One of Ethan’s books ‘On the Day You Were Born’ by Debra Frasier got me thinking a lot and made me curious about this wondrous world again. At the end of the book there is a section ‘More about the World around you’ which describes the reasons behind things such as migrating animals, the spinning earth, pulling gravity, flaming sun, glowing moon and the rising tide. These were things I was fascinated with as a child and it was great to reconnect with them. I question when did I transition to autopilot and not appreciate the wonders of the world every day?

I think Keegan’s Stages of Adult Development may explain part of this. As we go through our teenage years it’s easy to get stuck in the egocentric and socialised phases. Many of us sadly don’t ever get out of these. If we can spend time in the next level of integral / self-authoring  I think that’s where more wisdom emerges and wonder appreciated.

So how can we adopt a more curious mindset?

Unlearning: One of my dear colleagues and friends John (JayRay) shared an insight with me once about ‘unlearning’ and how it’s possible to unlearn some habits and patterns of thinking, to bring about new thinking and change. This takes as much time and commitment as learning.

Mindfulness:

I believe mindfulness practice definitely helps bring us out of autopilot and more present and curious about what’s going on around us. A new app that’s worth exploring is ‘Mindfulness for Fidgety Skeptics’ by Dan Harris which I mention in a recent IECL blog here

Listening to learn: I’m a big believer in when we’re talking we’re not learning and how much wiser we can become through listening. We have two ears and one mouth for a reason 🙂 This can be hard as most of us do love the sound of our own voice and being heard but well worth the wait.

Asking lots of questions:. Think of a young toddler and their constant curiosity, mum why is the sky blue?, dad why do you go to work? These simple, maybe at times frustrating questions can actually push us to our thinking limits. Two of our favourites at IECL are the why and what else question.

Being curious and asking lots of questions goes against the way many of us have been taught through our education, with knowing the answer being the goal. I have been refreshed however to see new styles of teaching emerging here in Australia and globally. I was thrilled to hear some of the concepts being used in the school that my sister Holly teaches at in the UK. They explore a growth mindset instead of a fixed mindset with the slogan, I don’t know…….yet. This style of discovery learning builds on potential.

Adopting a more curious mindset has been a journey for me. In my school and university days I would describe myself as a bit of a perfectionist who thrived on knowing the answers. This did me well in terms of grades but I feel I am much wiser for having embraced listening to learn and not taking things at face value. For those perfectionists out there ‘The Gifts of Imperfection’ by Brene Brown is worth a read.

To finish, five tips to bring wonder back into our lives:

  1. Spend time with a baby/toddler in your network
  2. Read a children’s book
  3. Start a simple, short mindfulness practice
  4. Look at a sunrise in wonder as if for the first time
  5. Ask more why and what else questions

Dani

Choosing not to feel guilty

-If it doesn't challenge you it doesn't (2)

As a new mum I have made a conscious decision not to feel guilty. In a recent mother’s group meeting our midwife noted, now you’ve had a baby you’ll feel guilty for the rest of your life. ….for not giving them enough attention, going back to work early, expressing to enjoy some drinks or deciding to stop breastfeeding.

Although guilt is a habitual feeling I think we can choose whether or not to let it impact how we live our lives and influence the choices we make. I choose that when I’m away from my beautiful baby I want to be present to those I’m around and not distant with my mind somewhere else. Being present without judgement and acceptance is a mindful way of living in the moment and not the past or future. When I’m back with Ethan I am present, giving him my full, energised self (when I’ve had enough sleep :)).

   No guilt blog

Through the growing network of mums I’m connecting with some have to go back to work soon. I believe being plagued with guilt is not good for them or their baby. It causes stress, resentment and an inability to enjoy the moment. Guilt, like jealously, I have learnt is no good to anyone.

Obviously not everyone can relate to being a new mum and other examples I can relate to past instances in my life include choosing not to feel guilty working late and missing a training session, missing a work function because I needed an early night or not being able to attend a family function due to living overseas. This has taken time to develop. Can you think of your own examples and does the guilt serve you or others in any way?

My husband is naturally unruffled by most things and reflected on this with his Ironman training leading up to the Hawaii World Age Group Champs this October. He hoped that if Ethan could remember this time he’d be happy to know that Daddy wasn’t giving up the things he was passionate about and could appreciate that as well as training and racing he loved every moment spent with him. He is my inspiration for thinking this way. I reflect that:

“If we give up what we love, what use are we to others?”

Last weekend we had the reverse situation. We traveled to Port Stephens with my parents who were here from the UK visiting their first grandchild. On the way we picked up my new hot pink Giant bike and Owain’s TT bike he upgraded to Di2 electronic gearing. We had excitedly planned to take them out for a couple of spins but were greeted with a very wet weekend with dangerous conditions and Owain having a cold. The bikes remained sat looking beautiful outside our apartment and on the roof of our car for the weekend. Instead of feeling guilty that we couldn’t head out we accepted that and enjoyed the time to relax with the family. Here’s some pictures of Ethan enjoying some quality daddy time and the inactive bikes! I believe we should look to find more wins in what we are able to do and not regretting what you can’t.

No guilt blog bikes No guilt blog daddy

When I went into the city a couple of weeks ago without baby for a meeting and dinner with a friend I felt liberated, not guilty. I knew Ethan was in safe loving hands and that those looking after him were experiencing joy. Why would I not enjoy my time away? Some may say this could appear selfish or not caring. I believe that you need to look after yourself first to be the best for others. Taking some time out to take care of myself is just as important as precious time with my beautiful baby. The analogy of an aeroplane’s safety demo of putting our own oxygen mask on before helping others comes to mind here.

To finish I’ll leave you with a question….Are you having enough guilt free time to be the best version of yourself?
Dani

 

Becoming mum

“Patience, persistence and perspiration make an unbeatable combination for success” Napoleon Hill

Dani and Ethan

Four weeks ago today at 6.18am on Sunday 3rd May baby Ethan Matthews was born into the world, weighing 8lbs, 14oz. Serendipitously he chose to enter the world on the day of Ironman Australia which I had been competing in just a year ago. An ironbaby was born!

What an amazing whirlwind it’s been with my husband Owain and I embracing every new moment as parents. Today a flash of writing inspiration returned (coupled with a baby nap) which I thought I would capitalise on to reflect on the experience so far.

Thinking back to the birth four weeks ago I drew on the endurance and mental toughness developed during my ironman journey (people have asked me which was tougher and my answer is definitely labour…. haven’t felt anything quite like those contractions!).

The quote at the top of this blog was picked for me by my tri coach Nic Ward before Ironman and she sent it to me again prior to birth. Patience, persistence and perspiration all highly relevant! Today, I revisited my blog post Ironman – The F’s and P’s learnt becoming an ironwoman and can take many parallels from my transition into motherhood so far:

  • Focus – I think focus definitely played a huge part in a smooth, controlled (for the majority!) natural birth. I drew on my focussed attention practice of mindfulness in labour, using breath as an anchor. My most intense contractions towards the end were lasting for six, slow steady breathes. By focusing my attention here I managed to breathe into the pain and accept it rather than trying to go around it. By the time of the fourth breath I knew the cycle was nearly over. This is a technique I will be trying when I return to more intense exercise!
  • Feel – As any new parents will know lots of people offer advice and there is so much reading material out there. What we’ve found is that natural instinct kicks in and you adapt to your baby’s needs. Watching and listening intently for Ethan’s cues has enabled us to work out what he’s needing. We are taking the trial and error approach to parenting and learning on the job which is going well so far with a relaxed little dude.
  • Form – Interrupted sleep has been the biggest challenge for us to adapt to having been religious with our eight hours of quality sleep a night. After a bad night I believe you have a choice on your form and how you choose to show up in your interactions. You can either play the victim and take a negative attitude or decide to be positive knowing this stage won’t last forever. Of course there is time for being sensible and succumbing to naps and rest when the body needs it too.
  • Family – Starting our own family has just been wonderful and seeing the bond and love between Owain and Ethan truly incredible. Our immediate family has also further united through online exchanges before they travel here over the next few months from the UK.  I also believe in the saying ‘it takes a village to raise a child’ and we have been humbled by our network of friends here who have all supported us. Ethan is very lucky to have so many aunties and uncles and he’s enjoying all the cuddles – discovered he’s a definite boob man!
  • Patience and persistence – My ironman training mantra was ‘slow down to speed up’ and this is definitely transferable into parenthood especially with night time feeds. Our lovely midwife said something that has stuck strongly with me….not hurrying and persisting for an extra five minutes at the end of a feed can give you an extra hour of sleep before the next one. The same too for taking the time to wind properly. This isn’t always easy when you’re feeling like a zombie but I’m trying!
  • Purpose and passion – I haven’t felt a greater sense of purpose in my life than when Ethan came into the world. This purpose of something bigger than myself kept me focussed during birth and makes each new moment in his development one of wonder. Discovering a new passion for just being with Ethan rather than have to always be doing something has been magical. People say babies are the biggest time wasters and I have to agree. I can just stare at Ethan in a time warp!

To finish I will share perhaps the greatest take away of them all from the last four weeks – Laughter. As my great friend the Fonginator says “if you’re not having fun you’re not doing it right” and I couldn’t agree more in relation to being a mum. Laughing through those sleep deprived moments definitely helps keep you sane. There have been lots of comedic moments. A few Ethan classics have included him managing to pee in his own mouth during a change (a story for his 21st!), his spirit fingers when sleeping and entertaining sleep noise repertoire including the puppy and the machine gun.

Now to the next moment, the milk monster is stirring, time for a feed!………

Dani

Focus – the hidden driver of excellence

Focus

Having a mindful beach stroll on the Gold Coast last weekend I was looking up (something I now try to do more often) and was struck by the apartment block pictured above with the word ‘Focus’ at the top.

It was a powerful reminder to me of focus as a hidden driver of excellence which Daniel Goleman has popularised. Focus as defined in the Oxford Dictionary is ‘The centre of interest or activity’ or ‘An act of concentrating interest or activity on something.’ To me focus is about recognising and being in the present moment, concentrating on what you’re doing right now (like reading this).

It’s easy for us all to step into autopilot where we’re not recognising what we’re doing. How many times have you driven to a destination and not known the route you’ve taken to get there or walked through a city centre not noticing anything around you? I know I’m guilty of both multiple times over. One way to step out of this is to bring your attention to what your body is doing, getting out of the speed of the mind helping you into a state of ‘being’ versus ‘doing’.

According to a study by the National Center for Biotechnology Information at the U.S. National Library of Medicine in the year 2000 our average attention span at work was 12 seconds. In 2013 it had reduced to 8 seconds (one second behind a goldfish at 9 seconds!). Being addicted to our mobile devices is part of this trend, how many of us easily get distracted when we hear a beep or a vibration from our phone? I now try and have periods in everyday where I disconnect from my phone to allow my attention to be focussed elsewhere. It’s amazing how productive you can be responding to messages/emails/social media updates when you focus you attention on responding in 15-20 minute periods after not constantly reacting to each individual update.

Goldfish

Lack of focus is a problem in the workplace with Executive Attention Deficit Disorder now a real issue for executives. For those interested in reading more about this follow this link to a great article by Jeremy Hunter and Mark Sokol: Focus is Power: Effectively Treating Executive Attention Deficit Disorder

Back to the Gold Coast, my husband Owain and I were there for the Triathlon Australia Annual Awards Dinner where he was a finalist in the age group coach of the year award (#proudwife).

Focus 3

Throughout the weekend we watched the third ITU Triathlon World Series race as well as exploring the beautiful beaches and seeing lots of surfers.

Focus for both disciplines of surfing and triathlon is essential for performance. If you’re not in the moment and are cruising along on auto pilot that is where you can come out of the zone and get out of flow. The female and male winner of the elite races Gwen Jorgensen and Jonny Brownlee showed absolute focus and determination during the race. You can see it being lived by Jonny as he led the run in this shot, he was in each moment.

Focus2At the Triathlon Australia gala celebration of champions dinner focus was a key theme in the award winners’ speeches. Ken Murley who last year was a three time world age group champion in the 70-74 age group said the key to his success in Canada was focus. He took first place in the Sprint, Olympic and Longcourse events and said his approach was focusing on each event at the time and then the next. Not trying to think about all at once which could have been overwhelming.

Nicole Hackett who was entered into the hall of fame shared how by focusing on her initially weaker bike leg she turned it into a strength. She also approached each new race with something different to focus on. One example was working the bike after turning a corner on the course.

Reflecting on my ironman triathlon just under a year ago focus was a key component which I wrote about in my blog ‘The F’s and P’s learnt of becoming an Ironwoman.’ As I prepare for childbirth in the next few weeks it will again be a crucial component of a different type of endurance event!

Some tips to help you on your focus journey:

  • Set yourself a goal for an upcoming activity (a triathlon example could be focusing on your running or cycling cadence)
  • Try a focussed attention training like mindfulness practice
  • Be in each moment instead of worrying/fantasising about the next – a mantra I love is Dan Millman’s “Where are you? Here. What time is it? Now. What are you? This moment.”
  • Manage your energy not time as a way not to get overwhelmed in this fast paced 21st century
  • Incorporate some digital detox hours into your day

Dani

Some other recent LinkedIn posts you may enjoy:

Our thought are not facts: Matthew Johnstone on Resilience
Conscious Capitalism: “Talkin’ Bout our Purpose”
Applying a strengths based approach to coaching
Marketing needs a seat at the Boardroom table
7 Insights to Conscious Leadership from the Master Servants

We only have moments to live

I was reminded of the great Jon Kabat-Zinn quote “You Only Have Moments to Live” at a IECL Mindfulness for Leaders breakfast last week. This is the title of the very first chapter in his book, ‘Full Catastrophe Living’ which is on my maternity leave reading list after being highly recommended. What resonates with me from this quote is that we live life as a series of moments and being present and awake in as many of them as possible helps to live a life well lived.

gosford

I’ve just returned from a fantastic Girls weekend away which involved lots of in the moment laughing, walking, dancing and human connectivity. I had a walk along the beach outside our apartment this morning and found a spot at the edge by some rocks. I stood there feet grounded to the earth feeling the wind and ocean spray on my body, a real moment of feeling alive. I got back this afternoon and a canvas quote on our wall has never seemed so potent.

“Happiness is not a destination. It’s a way of life. Love what you have. THINK BIG. DREAM BIG. Live life, laugh lots, love forever. SMILE. Surround yourself with people who make you laugh. Love what you do. Do what you love.”

My aunty Julie recently started the Jon Kabat-Zinn developed Mindfulness Stress Reduction Program (MBSR) that I went through last year. I asked her if I could share this ancedote which really captured being in the moment for me. She said last week when she was going on a walk she became memorised for about 5 minutes with a bee collecting pollen from a beautiful flower. She said having been on that walk many times before she had never even noticed the f***ing tree before! It was an Ab Fab style wonderful ‘aha’ moment of clarity! She then went on to share how she has since been noticing the sounds of the birds more and other elements of natural wonder. This is a process I went through myself and it is wonderful to she her going through the same and reconnecting with nature, stepping out of autopilot which we can all easily fall into.

Are you making the most of your moments by not constantly rehashing the past or rehearsing the future?

I know personally at one time I used to spend a lot of the time in the past, analysing things or worrying about them. Letting this go and being in each moment is a much more liberating, content way to be. Thoughts of course trickle in every now and then of perhaps a past regret but once you realise it’s just a thought and not a reality you can choose to not react to it and get into a spiral of negativity. I’ve also had the other extreme of being too focused on the future. When I was training for an Ironman early last year my head was constantly in my next session and I seemed to be always in a rush to get to places. Slowing down has enabled me to be more present with those I’m with and enjoy each moment more rather than always jumping to the next. Through mindfulness practice and learning how to manage ourselves we can then make the most of more moments in time and be present for others making them more enjoyable for all.

Would love to hear any of your own reflections.

Dani

Tackling a real issue head on: David in conversation with Anne

When I shared with members of my network that I was going to an Anne Summers event last week the UK crowd laughed thinking of the adult store chain in the UK ‘Ann Summers’ who run fun ladies parties. In fact it was Dr Anne Summers in conversation with Lieutenant General David Morrison who decided to drop the titles and be David and Anne for the evening. david and anne What emerged was a captivating and compelling conversation exploring some real issues in the build up to International Women’s Day next week. David is the current Chief of Army (due to finish in May) and a Male Champion of Change. He was brought into the public spotlight following the way he responded to the “Jedi Council Scandal” involving women who were the victims of bad behaviour in the Australian army. This involved serious offences to unwilling female victims including the unknown filming of consensual sex which was then shared on the Defence network. This infuriated David who had been brought up by parents to behave ethically and believe in good not bad. He consequently wanted to manage the scandal in a way that was different to similar issues before that would be a real catalyst for change. To do this a public address was in order, against the advice of many. David remembers being fearful of the response of the Army. A dear colleague settled him when he said “Sir we can’t let the action of these men define who we are, what’s gotta define us is how we respond.” A video launched in June 2013 addressing the issue to his troops unforseenly made him a You Tube sensation. This has since been viewed over 1.5 million times. You can clearly see David overwhelmed with rage and concern. He described his emotions as “white hot anger, rage, passion and honesty”. To note, before he acted publically through a media conference David spoke to all women involved who wanted to speak to him and offered them support they required. m_david A pivotal point leading to his heartfelt response was a series of one on one conversations with victims set up by Sex Discriminator Commissioner Liz Broderick who David said made a life changing impression on him. One conversation was with a young female victim and her mother. The mother eyeballed him and said I trusted you with my daughter and look what you did. David took this responsibility seriously as Chief of Army and it called into question the institution had been a part of his whole life. In the space of a day his whole world turned upside down. David had no understanding of the impact his voice would have. A year later he was on stage with Angelina Jolie at a global summit talking about rape and ending violence. To help put an end to such sexual violence in the Army David has acted on these beliefs:

  • People need to hear from those women affected in a private and personal way which imprinted on his psyche.
  • Bystanders need to take a stance (I.e. Those who received the emails and did nothing about it)
  • Every perpetrator needs to be held to account – they’ve terminated in excess of 200 people in the army
  • Men need to be involved in gender issues, it’s not a feminist issue but a societal issue
  • Leaders need to become aware of the system and fully aware of their responsibility

Ways for other corporations to get involved:

  1. Support White Ribbon – the army are their largest accredited workforce
  2. Be an ethics based organisation and invest in some training
  3. Live your values, the four pillars of Army are courage, team work, initiative and respect

So what’s next for this courageous man who’s given the Australian army a voice nationally and internationally? He shared “This is the best thing I’ve ever done in my life …. it’s what I want to do with the rest of my life…. I will never lose the passion for embracing true diversity in Australia and elsewhere ….this is the future of the planet!” He believes change has to happen now and will be sharing his story around the world. David dreams of an army that revels in diversity where there is one day a female Chief of Army. Wow, a man who is truly making a difference! Would love to hear any of your thoughts. Anne’s next conversation will be with Adam Goodes on 7th April, one not to be missed! Tickets are available through this link: http://www.cityrecitalhall.com/events/id/1795/Anne-Summers-in-Conversation-with-Adam-Goodes/
Take care, until next time…
Dani
Further reading: Anne’s print interview with David in Anne Summers Reports (There will be a video made available of the conversations evening) Image citations: http://www.womensagenda.com.au/