Cognitive Enhancement Strategies: Boost Your Productivity

Quick overview of the highlights within the Focus section of the FREW Model.

To understand how focus fits into your lives and how to improve it by addressing some simple actions and approaches.

Understand how Focus links with resilience, engagement and wellbeing and how to improve it with 9 approaches.

• Improve your focus through practice
• How routines keep pressure at bay
• Lean to focus on the right type of goals
• How technology usage affects concentration
• The use of breaks and how to re-energise
• Distraction minimisation
• How focus links with health and fitness
• Stress and fatigue management
• Techniques, tips and tools for improvement

10 Simple actions and strategies that will improve the direction and intensity of your attention towards the right goals. The student will be able to identify the distractors from outside and also within them that affect their ability to concentrate deeply enough.

1. Mindfulness and Awareness and the ability to stay in the present moment
2. Identify distractions and demands to your concentration
3. Start general focus training
4. How to react to focus under pressure
5. Mindset and attitude traits to stay focused
6. Advanced focus planning
7. Re-energise performance focus
8. Dealing with success and failure in terms of focus
9. The ability to switch focus to suit the situation
10. How to handle the usual suspects

Activity and supporting document to the focus interventions video.

Quick overview of the highlights within the Resilience section of the FREW Model.

To understand how resilience fits into your lives and how to improve it by addressing some simple actions and approaches.

Understand how resilience links with focus, engagement and wellbeing and how to improve it with 7 approaches.

• Searching for new challenges and opportunities
• Develop empathy and relationships for others
• Regulating emotions to remain calm under pressure
• Controlling impulses to events and situations
• To view the true origin to adversity to find the right solution
• Build confidence in our ability to overcome challenges
• To always remain optimistic for the future and your outcomes

10 Simple actions and strategies that will improve your resilience, hardiness and mental toughness. It will build your confidence to approach rather than avoid difficult situations and know that you have the internal resources to overcome.

1. Build positive beliefs in your abilities
2. Learn how to embrace change
3. Develop problem solving skills
4. Taking steps to solving problems
5. Keep working on your skills
6. Learning from the past
7. Staying flexible, adaptable and adjustable
8. Staying organised
9. Inter-personal interactions
10. Develop healthy sense of control

Activity and supporting document to the resilience interventions video.

Some examples of famous people who have become resilient and overcome setbacks, adversity and challenges and have succeeded and thrived because of the process.

Quick overview of the highlights within the Engagement section of the FREW Model.

To understand how engagement fits into your life and how to improve it by addressing some simple actions and approaches.

Understand how engagement links with focus, resilience and wellbeing and how to improve it with 5 approaches.

• The science behind autonomy, mastery and purpose
• Engagement is a 2 way street
• Self direction
• What is this thing FLOW and why should I care?
• Motivation is all about brain chemistry

10 Simple actions and strategies that will improve your motivation, engagement and performance. Once motivation is triggered at a brain level you will be driven to pursue and achieve all your goals which brings success, wealth and sense of achievement.

1. Purpose
2. Goal Achievement
3. Perspective
4. Eliminate negativity
5. Introduce optimism
6. Focus only upon the important
7. Your reward system
8. Body/health/work/life
9. Motivational act
10. Empowering cues

Activity and supporting document to the engagement interventions video.

Quick overview of the highlights within the Wellbeing section of the FREW Model.

To understand how wellbeing fits into your lives and how to improve it by addressing some simple actions and approaches.

Understand how wellbeing links with focus, resilience and engagement and how to improve it with 6 approaches.

• Focus upon what you are good at and not on what you aren't
• Develop your character strengths
• Wellbeing and stress, pressure and challenge
• Identify stressors, develop coping strategies and mechanisms to halt it in it's tracks
• Physiological, psychological, behavioural and cognitive problems if we ignore
• Master the concept of change and work with it

10 Simple actions and strategies that will improve your wellbeing of mind, body and brain processes. Once mastered you will feel, think and perform better along with the desire to seek out new challenges and adapt to change, which are great attributes in the workplace.

1. What does wellbeing personally mean to you?
2. PERMA Plotting
3. What are your character strengths?
4. General stress solutions
5. Improve your PERMA
6. Improve your character strengths
7. The gratitude visit
8. What went well?
9. The automatic belief system
10. The 15 minute bounce back

Activity and supporting document to the wellbeing interventions video.

24 Character strengths highlighted as essential to wellbeing, mental toughness and performance under the 6 major headings of:

• Character strengths of wisdom and knowledge
• Character strengths of courage
• Character strengths of humanity
• Character strengths of justice
• Character strengths of temperance
• Character strengths of transcendence

• Developing routines helps to guide professional behaviour, before, during and after your performance
• They allow you to take full responsibility for all aspects of your preparation
• Routines help performers to avoid distractions and remain focused on the goal
• They allow you to warm up your psychological, physical, technical and tactical skills prior to the event
• Scientifically proven to enhance performance by their regular use
• Gives you structure, ritual and regular process to ensure consistency
• Time frames for breaking routines down to

What we say or think to ourselves has a huge impact on our self belief, confidence, health and performance at work and at home. We need to always stay focused in the moment and to clear the past memories and future expectations from our minds, by changing our internal chatter, to short, positive and effective statements.

Six week activity to have consistent and powerful self talk and thought control.

1. Develop list of personal positive affirmations
2. Develop a list of personal achievement reminders
3. Changing/countering self talk
4. Use of a metaphor
5. Learn thought stopping
6. Evaluate and rewrite if necessary

Short demonstration of how to breathe from deep in the diaphragm for excellent health and wellbeing

Short demonstration on deep breathing, clearing the mind and using a countdown technique to relax the muscles and breathing for a deep relaxation experience.

Short demonstration of focused breathing using a technique of in breaths through the nose, counting and exhaling out through the mouth.

Short demonstration of progressive muscle relaxation techniques that produce removal of muscle tension by contracting the muscle, holding and then feeling the release of the muscle.

Short activity and introduction to calming your breathing when you are over anxious or over breathing because of pressure. To calm allows you to recover control over your body and mind.

Short activity highlighting the steps to fulfil when you need to remove tension and pain from tight muscles.

Also known as visualisation, mental practice, mental rehearsal or mind's eye and is a technique for triggering activity in the brain to assist with whatever the task is that you are approaching. The narrative covers:

• What it is and what is it used for
• Why does imagery work
• What should you see?
• How to get the most from it activity

5 ways to help you develop confidence with imagery

• Think of a time when you felt really confident
• Visual mental rehearsal
• Get into the physiology of confidence
• Eliminate self doubt through autosuggestion
• Increase self esteem by focusing upon appreciation

Goal setting and ultimate achievement are vital in terms of turning our generated motivation in action and success. It is important that you:

• Set the right type of goals
• That they channel your direction and effort towards your object of focus
• They are written down
• Are of a positive nature
• They must be controllable by you
• The goals must be just difficult enough to challenge you
• The acronym SMART applies to them.

This is an activity used extensively in elite sport as it is easy to complete, understand and monitor. It will identify your actual performance gap by highlighting where you are at present and where you want to be at a future date.

Short activity on setting goals that describes what SMART goals are, the different type of goals, strategies and monitoring, finishing with a goal setting activity for one from each of the 4 FREW areas.

Supporting document to the mindfulness and awareness module that explains what it is and why we need it. The origins and why it is helpful for us. It goes on to talk about the research behind mindfulness particularly how it changes our brain structure and chemistry for the good and the arguments why it should be introduced everywhere to everyone.

It will show some of the organisations using it and the problems it can address through outcomes and some interesting case studies.

Week 1 focuses upon stopping the automatic within your life and releasing habits through the body and breath meditation.

Week 1 focuses upon stopping the automatic within your life and releasing habits through the body and breath meditation. Video & Audio Version

Week 1 focuses upon stopping the automatic within your life and releasing habits through the body and breath meditation.

Week 2 focuses upon eliminating any of the tension found in the body through the body scan meditation.

Week 2 focuses upon eliminating any of the tension found in the body through the body scan meditation. Video & Audio Version

Week 2 focuses upon eliminating any of the tension found in the body through the body scan meditation.

Week 3 focuses upon movement and becoming more aware of yourself and your surroundings through the movement meditation.

Week 3 focuses upon movement and becoming more aware of yourself and your surroundings through the movement meditation. Video & Audio Version.

Week 3 focuses upon movement and becoming more aware of yourself and your surroundings through the movement meditation.

Week 4 focuses upon changing your perception to events, situations and your environment. To slow it down can release tension, avoid immediate response and possible anger.

Week 4 focuses upon changing your perception to events, situations and your environment. To slow it down can release tension, avoid immediate response and possible anger. Video & Audio Version.

Week 4 focuses upon changing your perception to events, situations and your environment. To slow it down can release tension, avoid immediate response and possible anger.

Week 5 focuses upon the continual need to address and solve all the worries within you. This meditation will show you how these conflicts impinge on your bodily feelings and mental stresses.

Week 5 focuses upon the continual need to address and solve all the worries within you. This meditation will show you how these conflicts impinge on your bodily feelings and mental stresses. Video & Audio Version.

Week 5 focuses upon the continual need to address and solve all the worries within you. This meditation will show you how these conflicts impinge on your bodily feelings and mental stresses.

Week 6 focuses upon the potential guilt and shame that society forces upon us and locks us within artificial boundaries. This meditation will allow you to see yourself with acceptance and kindness for future change.

Week 6 focuses upon the potential guilt and shame that society forces upon us and locks us within artificial boundaries. This meditation will allow you to see yourself with acceptance and kindness for future change. Video & Audio Version.

Week 6 focuses upon the potential guilt and shame that society forces upon us and locks us within artificial boundaries. This meditation will allow you to see yourself with acceptance and kindness for future change.

Week 7 focuses upon the past when you were very happy and allows you to use that past to bring more joy back into your life. Joy, happiness and the ability to flourish changes brain chemistry, brain structure, psychological and physical changes and will deliver your life back to you.

Week 7 focuses upon the past when you were very happy and allows you to use that past to bring more joy back into your life. Joy, happiness and the ability to flourish changes brain chemistry, brain structure, psychological and physical changes and will deliver your life back to you. Video & Audio Version.

Week 7 focuses upon the past when you were very happy and allows you to use that past to bring more joy back into your life. Joy, happiness and the ability to flourish changes brain chemistry, brain structure, psychological and physical changes and will deliver your life back to you.

Week 8 focuses upon the aspect of doing and how we are always doing whilst the world passes us by. This week will allow you to restore your awareness and calm back to the life by freeing up those mental processes and energy.

Week 8 focuses upon the aspect of doing and how we are always doing whilst the world passes us by. This week will allow you to restore your awareness and calm back to the life by freeing up those mental processes and energy. Video & Audio version.

Week 8 focuses upon the aspect of doing and how we are always doing whilst the world passes us by. This week will allow you to restore your awareness and calm back to the life by freeing up those mental processes and energy.

Short conclusion to the FREW Model and the supporting skills that underpin their true operation.

Article and video highlighting how mental toughness can be achieved in 4 simple steps.

Develop skills to enhance emotional resilience, enabling better management of stress and anxiety.