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Overworked and Overwhelmed: The Mindfulness Alternative

Book Description

Leverage mindful awareness and intention to achieve better outcomes

Overworked and Overwhelmed: The Mindfulness Alternative offers practical insights for the executive, manager or professional who feels like their RPM is maxed out in the red zone. By making the concepts and practices of mindfulness simple, practical and applicable, this book offers actionable hope for today's overworked and overwhelmed professional.

New research shows that the smartphone equipped professional is connected to work 72 hours a week. Forty eight percent of Americans report that their stress level is up and that the number one source of stress is the job pressure of a 24/7 world.

What's the alternative? Top leadership coach and educator Scott Eblin offers one in Overworked and Overwhelmed: The Mindfulness Alternative. While mindfulness is one of the "Top Ten Trends for 2014 and Beyond," many professionals think it's just too hard to give it a try. In this book, Eblin shows that mindfulness that makes a difference doesn't require meditating like a Buddhist monk.

Overworked and Overwhelmed is a handbook for more mindful work and living that offers:

  • "Must know" mindfulness basics that today's professional needs to thrive in a 24/7 world.

  • Inspiring examples of mindfulness in action from dozens of leaders ranging from a U.S. Coast Guard Commandant to the CEO of Hilton Worldwide.

  • A self assessment for readers to understand how they perform at their best.

  • Simple routines to reduce stress and sustain peak performance.

  • A personal planning framework for creating the outcomes that matter most at home, at work and in the community.

  • Even small increases in mindfulness can lead to big changes in productivity and quality of life for the overworked and overwhelmed professional. Overworked and Overwhelmed: The Mindfulness Alternative is a guide for doing just that.

    Table of Contents

    1. Cover
    2. Praise for Overworked and Overwhelmed
    3. Title Page
    4. Copyright
    5. Dedication
    6. Introduction: Overworked and Overwhelmed? Welcome to the Mindfulness Alternative
    7. Part One
      1. Chapter 1: Reality Bites (or Does It?)
        1. Does Any of This Sound Familiar?
        2. The Situations You Find Yourself In . . .
        3. . . . And the Denominator They Have in Common
        4. Why It Feels Crazier Lately
        5. You Must Be Present to Win
      2. Chapter 2: What Does Mindfulness Even Mean Anyway?
        1. Mindfulness in the Midst of Disaster
        2. Mindfulness Begins with Awareness
        3. Awareness Leads to Choice and Then Intention
        4. How Mindfulness Sets You Up for High Performance
        5. What Are the Barriers to Mindfulness?
        6. Get Ready for Your Moment of Truth
      3. Chapter 3: What's Going on in There, and What Can You Do About It?
        1. Keep Breathing, It Just Might Save Your Life
        2. What Was Going on Inside Henry and What Goes on Inside You
        3. Fight or Flight
        4. Rest and Digest
        5. Stuck in Chronic Fight or Flight
        6. What Chronic Fight or Flight Does to Your Brain and Body
        7. We're All Psychosomatic
        8. The Promise of Rest and Digest
        9. Easy to Do and Likely to Make a Difference
    8. Part Two
      1. Chapter 4: Where Do You Want to Go?
        1. Elaine's Story
        2. Introducing the Life GPS
      2. Chapter 5: How Are You at Your Best?
        1. From Concert to Cellblock
        2. Self-Knowledge Is the Beginning of Self-Improvement
        3. Operating at Your Best
        4. How to Determine What Your Best Looks Like
        5. The Impact of the At Your Best Approach
      3. Chapter 6: What's Their Secret?
        1. Learning to Clear the Decks
        2. Ten Tips That Can Help You Keep That Commitment
    9. Part Three
      1. Chapter 7: You Are What You Repeatedly Do
        1. Happy Hour Starts at 6:00 AM
        2. Why Do Routines Matter?
        3. Seven Principles for Choosing and Following the Routines That Work for You
        4. How to Get Started on Routines That Stick
        5. A Preview . . .
        6. . . . and a Promise
      2. Chapter 8: It Starts with the Body
        1. A Crisis and a Wake-Up Call
        2. Movement: The Killer App of Physical Routines
        3. What Kind of Movement Routine Is Best for You?
        4. Sleep Isn't Just for Wimps
        5. Focus on Your Fuel by Eating Mindfully
        6. Three Thoughts to Keep in Mind
      3. Chapter 9: A Beautiful Mind
        1. Join Me, If You Will . . .
        2. STOP (And Do This. Seriously, Do This.)
        3. Dealing with the Time Frames of Mind
        4. The Killer App of Mental Routines: Breathing
        5. Routines to Navigate the Time Frames of Mind
        6. Present Tense: Playing with Presence
        7. Future Tense: Visualize Worry Away
        8. And If You Don't Mind . . .
      4. Chapter 10: In Right Relationship
        1. Another True Confession
        2. What Else Suffers When Relationships Suffer
        3. The Killer App of Relational Routines: Listening
        4. Profile of a Transactional Listener
        5. Profile of a Transformational Listener
        6. Other Relational Routines That Build Connection
      5. Chapter 11: What's Your Purpose Here, Anyway?
        1. “Dr. Zwiebel Wanted to Meet You”
        2. Discerning Your Purpose
        3. The Killer App of Spiritual Routines: Reflection
        4. Taking Time for Gratitude
        5. Centering through Visual Focal Points
        6. Reflective Reading
        7. Repetitive Prayer or Meditation
        8. Journaling
        9. Integrating Your Routines of Reflection
      6. Chapter 12: Making It Work
        1. Your Checklist for Staying on Track
        2. Tips for Following Through on Your Routines
        3. Tips for Getting Back on Track
    10. Part Four
      1. Chapter 13: What Are You in It For?
        1. Signing Up for Adventures, Large and Small
        2. Actions and Results
        3. Where the Heart Is: Creating Mindful Outcomes at Home
        4. What Does Success Really Look Like? Creating Mindful Outcomes at Work
        5. Leave It Better Than You Found It: Creating Mindful Outcomes in Your Community
      2. Chapter 14: Continuing with Your Mindfulness Alternative
        1. Good Thing, Bad Thing, Who Knows?
        2. Learning from My Built-In Feedback Loop
        3. What I've Learned about Mindfulness from MS That Could Help You
        4. Follow Your Life GPS
    11. Appendix Coach's Corner Compendium
    12. Acknowledgments
    13. About the Author
    14. Index
    15. End User License Agreement