Connect with Chase Mielke
Website: https://affectiveliving.com/ | Twitter: @chasemielke | Newest Book: The Burnout Cure: Learning to Love Teaching Again, ASCD

Connect with Vrain Waves
Website: vrainwaves.com | Twitter: @VrainWaves | Becky Twitter: @BeckyEPeters | Ben Twitter: @mrkalb

Links & Show Notes

• Out of Our Heads and Into the Classroom (01:56)
  • Tammy Trzebiatowski (@ttrzebiatowski)- Exercise & alone time
  • Andy Leiser, Hastings MN - EL Tech Integration (@AndyLeiser): from Amy Fast, EdD (@FastCrayon) - cards written to future self
  • Tyler Tarver, Dean of NLC College (@TylerTarver) - Set 3 goals each week
  • Temple Hayles, Instructional Technology Coach (@haylessvvsd) - Hold Fast, Stay True
  • Ben: Exercise gratitude
  • Becky: Practice mindfulness; Getting Mindful about Race in Schools, Elena Aguilar (@brightmorningtm); EFGHI (Empathy, Forgiveness, Gratitude, Humility, Intentionality)
• Chase Mielke Intro (10:56)
  • Chase’s story & origin of the book (11:17)
• Subjective Well-Being, Circumstances v. Action (12:57)
  • Sustainable Happiness Model Meta-Analysis, Sheldon & Lyubomirksy
  • Circumstances = 10%; Intentional Actions = 40%; Genetics = 50%
  • “Circumstances matter but my actions matter more.”
• What can we do? Internal locus of control (15:06)
  • Empowered Thriving Model: Awareness → Attitude → Actions
• Awareness (16:27)
  • Matthew Killingsworth & Daniel Gilbert, Harvard University Research - 47% of our time spent thinking about something other than the present moment
  • App = Track Your Happiness
• Twin challenges of focus (17:57) - Rambling & Rumination
  • “The greatest weapon against stress is our ability to choose one thought over another.” - William James
• Rumination & Rambling (19:03)
  • Rambling - can’t always control; Rumination we can start to improve with practice
• Tangible tips for being in the present (20:55)
  • Thich Nhat Hanh: Piece Is Every Step
  • Mindfulschools.org
  • Calm app has free accounts for teachers!! (https://www.calm.com/schools)
  • Atomic Habits: habit stacking
• Societal acceptance of mindfulness & meditation (24:15)
  • Excitement from students
• Staff mindfulness (27:01)
• 2 components of happiness: Hedonia v. Eudamonia (27:58)
  • Living purposefully - live our best so we can give our best
• Recognizing your own triggers (29:49)
  • Check in with your body
• Techniques for re-energizing (32:39)
  • Better sleep habits; hobbies
  • Gratitude practices, altruistic practices
• Gratitude (35:20)
  • Upward vs. downward comparisons
  • Practicing with students / children
  • “What made your heart happy today?”
• Frequency & Recency of Positive Emotions (39:02)
  • Wired to be more alert to threats than rewards
  • Hebb’s postulate: Neurons that fire together wire together
• Inattentional Blindness (41:16)
  • Invisible Gorilla
  • “When I look for X, I notice less Y.”
  • Celebrating the good
• Finite Framing (47:35)
  • Moments are unique, this one will end, cherish each one
• Practical Optimism (51:16)
  • Habits of thinking: Permanence (this will always be as it is) & Universality (everything - a whole child, a whole school, education as a system, etc - is affected by this)
• Wrap Up & Take aways (54:49)
  • ‘Gratituesday’ newsletter at affectiveliving.com
  • ASCD one hour webinar from Mr. Mielke