00:00:00: impulses and perspectives the dikt expert talk hosted by Nikolai behr hello

00:00:08: and welcome to a new episode of impulses and perspectives today we're going to

00:00:13: talk to Doris Bullus and inner strength expert and expert for resilience hello

00:00:19: Doris nicola nice to be here Doris in these

00:00:26: kovat 19 crises we were stressed with home office we were stressed with

00:00:32: homeschooling and kids at home and we were also stressed because we don't know

00:00:36: how the economy will go on how our businesses will go on and lots of us are

00:00:43: also faced with unemployment so how can manager and employees strengthen their

00:00:54: selves for the times coming talking about the companies of managers first I

00:01:00: think there it really is that they have to look at where the focus is do they

00:01:09: really want to carry on where they left before covet or are there different

00:01:16: perspectives of different revenue streams that they have or also how they

00:01:23: can rebuild their teams so as you said there will be a lot of redundancies so

00:01:30: how can they actually cope with a new team but also how they personally maybe

00:01:36: manage that they have to make a lot of people redundant so there are different

00:01:41: aspects of how they have to adapt and how they have to be flexible to look at

00:01:49: different ways of how to move on what is your recommendation how someone should

00:01:58: start taking care of his own resilience well I've got a very nice picture here

00:02:06: which I hope you can see it so you see this beautiful tree and underneath or

00:02:13: very strong roots so if you really want to have if you want to blossom you need

00:02:23: to start at the roots you need to start at the base the fundamental so that you

00:02:28: really have a good grounding and you're starting from there that you actually

00:02:33: excel on the outside once you become much more stronger from the inside and I

00:02:40: think that's also for the businesses so you know when you have a strong business

00:02:45: or if you have a strong ye for the company why are you doing the business

00:02:51: or the product or with the services whatever you doing I think you then have

00:02:57: a much easier and better chance to connect with your clients as managers in

00:03:05: this home of a situation I was asked a lot of times how can I get involved with

00:03:14: my employees how can I really motivate them because of the remote situation so

00:03:21: will stronger resilience also help us with these questions definitely because

00:03:30: you know as a leader as a manager you really have to get everything out of

00:03:36: what you have now to lead your team and your group and one thing that I can

00:03:45: really highly recommend is you probably know the simon Sinek

00:03:50: book sort with why and what I would recommend for any manager is the

00:03:57: workbook the work thought with why and now you'll find your why it's a really

00:04:04: good tool there are exercises in there that you actually as a manager can go

00:04:10: with your team you can just always a small team and build different teams

00:04:15: and really works through how you become much more stronger again because I'm

00:04:22: pretty sure that a lot of companies have to reinvent their strategies on a more

00:04:30: personal level if I'm an employee and I've probably lost my job and I'm facing

00:04:37: now really economic crisis personal economic crisis can I build up

00:04:44: resilience even in this bad situation or is it too late it's never too late it's

00:04:51: really also where you have to focus on of course at the moment you're getting

00:04:58: stressed and overwhelmed and maybe you feel a bit stuck but the main thing

00:05:03: really is that you go and ask for help that you go and get whatever it takes

00:05:09: for you to get out of a downward spiral maybe so that you can find a way out and

00:05:18: to go and look at the next step and what is possible what would be the first

00:05:25: steps you recommend or what are you actually recommending of them manager

00:05:29: approaches you and and tells you well I need help with this you design a program

00:05:35: for him or what are the first lessons you give him the very first lesson that

00:05:43: I would give him is to say you know set up your morning for success by taking

00:05:51: some time taking some minutes to really focus on where you're what's your

00:05:57: intention what do you want to have as an outcome for the day and sometimes it

00:06:05: only needs a few minutes that you maybe look at what's the one thing that you

00:06:13: wanna have done this morning or did today what's one thing that really needs

00:06:18: to be done in order to move forward then maybe also what you're grateful for

00:06:28: what time that you would stop working and what is it that you would celebrate

00:06:34: at the end of the day so that you really have like a thread of you know

00:06:41: throughout the day that you really go and back into the focus of what it is

00:06:47: that you've written down in the morning of where your day should go why is it

00:06:55: important to write it down it is much more effective because if you just have

00:07:01: it in your thoughts it's not as powerful as if you're actually taking the time to

00:07:08: go and write it down and I personally have just attended a 60 day course

00:07:13: during this co-ed time where we had to go and do drawings and sketching the

00:07:20: business and all of that and it was really uncomfortable and unusual but

00:07:26: through that through the writing through the sketching and drawings you're

00:07:30: starting to connect knew the neurons in the brain and you are getting much more

00:07:37: creative by doing that and that's why it is so powerful also to do the journaling

00:07:43: that it really it becomes much more meaningful and you actually feel how

00:07:49: much more creative that you're getting there's also now this new diary it's

00:07:54: called I think the six minute diary where you write down three minutes every

00:07:59: morning and every evening what are your thoughts what are your targets what

00:08:03: you'd like to achieve is that going in the same direction that's going the same

00:08:08: direction yes it's really good if you just take a few minutes and one of the

00:08:14: biggest one is really about the gratitude because as soon as you are in

00:08:19: a gratitude mode when you're thankful for all the things that you have and all

00:08:25: the things that are working in your life your vibrational energy is increasing

00:08:31: and you can't feel miserable or feeling lost so

00:08:39: once you establish the habit of writing down your thoughts and your your goals

00:08:46: for today what's the next step you recommend to strengthen your resilience

00:08:52: one really nice thing I think is to connect with nature to be out in the

00:09:01: forests in the mountains or wherever that you are to quiet your mind and just

00:09:09: to really connect with what's important so that you can really get back to all

00:09:20: your thoughts that are going out throughout the day one thing we talk

00:09:26: about is meditation I know some people think it's esoteric I don't think it is

00:09:33: or it becomes much more everybody talks about it now even managers a lot of

00:09:40: managers are using it because it's such a fantastic tool to calm your mind and

00:09:46: to connect with your inner self which is building resilience

00:09:52: so in former times I heard a lot okay meditation is sitting there on a chair

00:09:59: and thinking of nothing for a long time and a lot of people experienced that

00:10:07: doesn't really help them so how would you recommend to start with such a

00:10:13: powerful thing like meditation you know that's good that you're asking that

00:10:20: Nicolai because a lot of people have that impression but for me there are so

00:10:26: many different ways of meditation so when I'm cooking a nice meal for my

00:10:31: family and I'm really present with the food from where it come from and that

00:10:38: I'm engaging with what I'm doing at the moment for me is meditation so is it

00:10:47: also when I do like craftsmanship and I work on a piece of wood is that also

00:10:52: meditation absolutely because you know you're connecting with the wood with the

00:10:58: material and you're self focused because it's your passion you love what you're

00:11:03: doing and you become one with that wood when

00:11:09: you're doing this crafting and that is meditation so it's not just sitting

00:11:14: still and quiet in your mind but if as soon as you're aware if you're conscious

00:11:22: of your actions of what you're doing at the time that's really powerful and

00:11:26: helpful so if I don't have the possibility to go into the nature easily

00:11:34: or if I don't cook very good at that don't do any craftsmanship and there are

00:11:41: a lot of meditation apps now would you recommend this to learn meditation or do

00:11:46: I really have to go to a class and attend their courses to learn meditation

00:11:53: no I think there are so many good apps out there that you can really easily

00:11:57: learn it and also if you just google some things on YouTube you have so many

00:12:04: opportunity is to be engaging with great teachers

00:12:08: that you can easily learn it so that's really you don't have to go anywhere you

00:12:16: can do it from your home but sometimes it helps to have an accountability

00:12:21: partner so I think if you can do it with somebody or within a group that is much

00:12:29: more powerful as well especially when you're starting you know once you become

00:12:34: it once it becomes a habit then it's easier going how much time would you

00:12:42: recommend should I use every day to build up my inner strength to build up

00:12:49: my resilience I would say if you can start with about 20 minutes a day that's

00:12:58: a good start but if you want to have some faster and bigger results then

00:13:06: spend a bit more than 20 minutes and you know the time doesn't have to be like

00:13:11: all on our block like in one piece what's also really helpful is that you

00:13:18: actually take some breaks throughout the day and have maybe five minutes here or

00:13:23: there so like if you're going at the lunch time if you go back to work now

00:13:28: take ten minutes and go for a walk for example instead of sitting in a canteen

00:13:35: and eating unhealthy food so that would then also add on to taking time for

00:13:43: yourself where you connect with yourself instead of always just being on the

00:13:48: outside but you know there is a lot of people say oh I don't have the time I

00:13:53: don't have the time or so but it's also you know where where you focusing and

00:14:00: what you want to achieve so especially now only or when we get out of college

00:14:05: you have to be flexible and you have to make changes and I don't know if you've

00:14:12: heard about the 5 a.m. Club do you know that I've heard about yeah buddy

00:14:19: you give a deeper explanation of what are the positive outcomes what the

00:14:25: positive outcomes is is that you really early in the morning when let's say all

00:14:31: your coworkers are still asleep you as a manager you're getting up and you prime

00:14:36: yourself for success so you're getting up you're setting your mind and and do

00:14:43: some 20 minutes of exercise it would be good also you know to do something that

00:14:50: where your heart beat goes up where you maybe also sweat a bit but you can also

00:14:54: do yoga or anything but 20 minutes of exercise 20 minutes of reading 20

00:15:00: minutes of journaling and some say you know listen to some inspirational

00:15:05: motivational speeches or podcasts or or YouTube anything like that so that's

00:15:13: them in chunks of four times 20 minutes and then you're ready to have a

00:15:19: successful day yeah so another point a lot of people experienced especially in

00:15:26: home office is the numbers of distraction so we notice when we work on

00:15:33: the computer we have constantly any news alerts any new messages any new emails

00:15:40: how can we concentrate or focus more on the work we really do do you have any

00:15:48: tips there certainly what I recommend is definitely switch off all of them

00:15:57: interruptions you know the announcement that an email or what's up or whatever

00:16:01: comes in and once you've done that that you say yourself sometimes with twenty

00:16:09: five minutes it's called the Pomodoro principle have you heard of that no no

00:16:15: it comes actually from the kitchen time as you know that it's a tomato the

00:16:21: Pomodoro the cooking timer exactly and it's in the shape of a tomato and that's

00:16:28: why it's called for Maduro you set the timer for 25 minutes and

00:16:32: then after that you have a five minute break where you stretch your legs you

00:16:38: drink some water maybe do some breathing or so and then you go back to where you

00:16:43: left so you do that cycle four times so you have work for 25 minutes really

00:16:50: focused five minute break 25 minutes work five minute break and so

00:16:54: on and if you're on a bigger task where you really won't have to put your mind

00:17:02: down and then maybe you have some and then 60 or 90 minutes but then you take

00:17:10: a longer break of maybe 15 minutes in between so I think these are some really

00:17:16: good techniques well another one is actually quite good a cube where you

00:17:24: actually go and put it to what you're doing at the time so one says learning

00:17:31: so if you're learning you're in that learning mood if you're having phone

00:17:36: calls or emails you're setting it to that or if you have when it comes to

00:17:43: family time you're putting it on to that I mean this is now a bit not so much

00:17:47: just for office work but when you're working at home it can really help to

00:17:54: focus on the subject that you're on that you're not getting distracted so that

00:18:02: you think oh okay I'm writing a newsletter and all of a sudden you go

00:18:07: over to the emails or so that you really focus yourself on what's the task that

00:18:13: you're having now for the next 25 50 minutes or so so if you do these new

00:18:23: behavior patterns how long would you recommend to do this how many days do I

00:18:30: need till it's part of my life until I see the success

00:18:36: you know some years ago we said it takes 21 days to build a new habit like

00:18:44: drinking more water or something like that but the studies show now that it

00:18:49: takes 66 days to really create these neurons that we are having that it just

00:18:58: becomes a new habit and another really nice tip that I can give you here is you

00:19:05: could also go and Google that it's called tiny habits so if you think that

00:19:11: managers are not having enough time then go and Google tiny habits so what that

00:19:20: is is that youth for example they just keep the one with the drinking water so

00:19:26: every time maybe you set yourselves a timer every

00:19:29: 30 minutes or with the Pomodoro every 25 minutes you drink water and actually

00:19:34: once you've done it you go and celebrate you say yes I've done it so that creates

00:19:40: again neurons in your brain that you actually get like an award by

00:19:47: doing it and over the time it just becomes natural and this is how to

00:19:52: create these new habits okay and how long do you think does it need till I

00:19:59: really see a progress in my daily work in my in my spirit in my possibility to

00:20:08: motivate my employees for example that is incredibly variable you know some

00:20:17: people say that after a week they already start to see the changes and

00:20:22: progress or benefits and with some people it takes longer but you know the

00:20:28: first little improvements you will see pretty quickly because your start to

00:20:35: become more excited about the themes of what you do you start to see some little

00:20:43: successes and that's what keeps you going to go further and

00:20:48: more until it really has become a habit you know and maybe I can give you one

00:20:54: more small thing is we are so much in our routine and now with this copied we

00:21:01: have really had to make adjustments and we still have to do other things and to

00:21:08: become more flexible so what I teach for example in one of my classes is getting

00:21:15: out of the routine and of the habit is first thing in the morning you brush

00:21:20: your teeth with the left hand instead of the right or with your non-dominant hand

00:21:26: for example and it is so awkward at the beginning but after a time it becomes

00:21:33: easier and easier and there are little things like baths or just write one

00:21:39: sentence with your non-dominant hand or do maybe I don't know you're getting off

00:21:46: out of bed with your right foot normally try to get out with your left foot first

00:21:52: or just start to be creative what other things can I do and that's really when

00:21:59: it becomes fun playful and also where you can see some big changes I'm sure

00:22:08: most of the people don't know with which foot they stand up the first in the

00:22:15: morning if you help your your clients how does it look like do you have a

00:22:27: phone conference do you meet with them do you have them in a course for how

00:22:34: long you work together with them and and in in in which which steps you build up

00:22:42: their resilience yes oh that's a good question

00:22:45: and again it's very individual so if it's a manager or just a normal

00:22:52: individual coming and asking for support I would do a

00:22:59: call of about 45 minutes just to get to know each other to see where that person

00:23:06: is and am I the right person to help him or her to move forward and just to

00:23:14: really get this discovery cold to see if we would be a match and then from there

00:23:18: on it's either a 12-week program that I would start to set them off in a

00:23:27: one-to-one or I also offer some group trainings where we are in a group where

00:23:34: we have almond offline trainings together okay so I think we learned a

00:23:42: lot we learned that very successful people get up at five o'clock in the

00:23:46: morning doing that one hour of meditation journaling and being in the

00:23:54: nature or doing some exercises that we need 66 days probably to get routine

00:24:00: with something and but most importantly I think we heard and we find proof that

00:24:11: it's very important to strengthen your inner inner motivation to strengthen

00:24:17: your resilience and to work on it to be successful in the times which we're now

00:24:24: facing so thank you very much Doris have a great day

00:24:30: stay safe you too thank you if you would like to watch all of our new episodes

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00:24:46: you