@[email protected] Optimize Your Mindset (Without Overclocking) Blue Ridge Ruby 2026 

@[email protected] You can improve yourself 

@[email protected] 👩💻🧑🎨👨🔧👩💼 

@[email protected] Evette Software Engineer Nick Network Engineer Dell Product Designer Peyton Product Manager 👩💻 🧑🎨 👨🔧 👩💼 

@[email protected] What's her struggle? Replaying the code review comment from this morning for the fi fth time Feels overwhelmed with worries and general chaos Everything wrong is happening to her Evette Software Engineer 👩💻🧑🎨 👨🔧 👩💼 👩💻 

@[email protected] A Solution? Mindfulness 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] – Jon Kabat-Zinn professor/creator of the Stress Reduction Clinic and Center for Mindfulness “Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally” 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] What is mindfulness? Mental habit of paying attention without thinking Logging for your brain 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] Let's try a quick meditation 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] How to practice mindfulness Focus your attention on something Keep your focus, but don't judge yourself Don't strive to hard Simple but not easy 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] Might even call this the Secret Sauce 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] Do you have to do mindfulness meditation in order to be mindful? 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] Nope There is no perfect way to meditate 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] What can it help with? Emotional balance Response fl exibility Down-regulation of fear 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] How will this help Evette? Replaying the code review comment from this morning for the fi fth time Allows her to redirect thoughts Feels overwhelmed with worries and general chaos Helps with fear and chaos by down- regulating Everything wrong is happening to her Helps her fi nd insight and perspective Evette Software Engineer 👩💻 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] What is the struggle? The January resolution list is still mostly unchecked, and it's April Fourth habit tracker app this month. The fi rst three already have broken streaks. Notion, Todoist, a planner, sticky notes, and the back of an envelope, each with a different to-do list Dell Product Designer 🧑🎨 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] An idea to help? Habit building 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] –Will Durant, writer/historian/philosopher (often wrongly attributed to Aristotle) “…we are what we repeatedly do. Excellence, then is not an act but a habit.” 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] What is a habit? Not just "something you do every day" Frequently recurring behaviors, that trigger when a cue is encountered Then the behavior is performed automatically 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] 👩💻🧑🎨 👨🔧 👩💼 Cue 💥 Routine 🐁 Reward 🧀 The Habit Loop 

@[email protected] Examples Wake up (trigger) 🥱 > you brush your teeth (habit) 🪥 Get to work (trigger) 🏢 > check your email/slack (habit) 📧 Get stressed (trigger) 😣 > eat cheetos/chocolate (habit) 🍪 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] How do you form a habit? 1. Identify your goal 2. Create environmental triggers 3. De fi ne your reward 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] Identify the trigger Figure out existing triggers Look for something already in your routine Examples: Showering Eating Breakfast Commuting 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] 👩💻🧑🎨 👨🔧 👩💼 Cue ☀ Routine 🏃 Reward 🎶 The Habit Loop 

@[email protected] The Negative Habit Loop 👩💻🧑🎨 👨🔧 👩💼 Cue ☀ Routine 🏃 Reward 😫 The Habit Loop 

@[email protected] Treat your habit like a sprint and have a retro 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] How will this help Dell? The January resolution list is still mostly unchecked, and it's April Mark those resolutions off one at a time Fourth habit tracker app this month. The fi rst three already have broken streaks. Habits build on habits, start small Notion, Todoist, a planner, sticky notes, and the back of an envelope, each with a different to-do list They have a resolution list a mile long Make sure the habit is part of a long term goal Dell Product Designer 🧑🎨 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] What is the struggle? "That's not really my area" whenever anything outside his lane comes up in standup Failed the cloud cert practice exam once, hasn't rebooked The engineer who joined two years after him just made tech lead. The congrats message is still sitting unsent in his drafts. Nick Network Engineer 👨🔧 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] What is a solution? Growth Mindset 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] 👩💻🧑🎨 👨🔧 👩💼 

You are never at your fi nal version 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] Belief ➡ Action ➡ Growth 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] Fixed vs Growth Mindset I suck at math vs Math has been challenging for me I’ll never be an artist vs I feel dissatis fi ed with all of the art I’ve tried to make I’m not good at handstands vs I haven’t learned how to do handstands yet 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] How to put it into practice? Accept you are not perfect, but can improve Change your perspective on failure and criticism Don't focus on the end result, focus on the process Learning fast != learning well 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] If you fi nd yourself discouraged Remember, “I’m just not good at this yet.” 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] How will this help Nick? "That's not really my area" whenever anything outside his lane comes up in standup Embrace Challenges for learning opportunities Failed the cloud cert practice exam once, hasn't rebooked Only through some perseverance can you learn The engineer who joined two years after him just made tech lead. The congrats message is still sitting unsent in his drafts. Find lessons and inspirations in others success Nick Network Engineer 👨🔧 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] What is the struggle? Her calendar is full 47 unread Slack threads, three red exclamation points, and she hasn't opened her email yet And she can't remember the last time she fi nished something that mattered. Peyton Product Manager 👩💼 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] A solution? Deep Work Strategies 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] –Johann Hari, Stolen Focus "You are not losing a discipline contest. You are losing a design contest." 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] Not All Work Is Equal Deep Work Distraction-free. Cognitively demanding. Pushes your capability. Hard to replicate. Shallow Work Low cognitive demand. Done while distracted. Easy to replicate. Feels productive. 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] 23 Minutes The average time to fully return to a task after a single interruption. - Gloria Mark, UC Irvine 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] We now self-interrupt on average every 47 seconds - Gloria Mark, UC Irvine 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] Block your deep work fi rst Schedule everything else around it Batch your shallow work into de fi ned windows Rest of the day is protected 🫲 🫱 😎 Deep Work First Batch shallow work 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] Deep Work First 👩💻🧑🎨 👨🔧 👩💼 👩💼 🧐 9-11 am Deep Work Time (No Slack, no email, no standups) 📧 11 - 12 pm Shallow batch #1 - Messages, email triage, quick reviews. 🍲 12 - 1 pm Actual lunch. Away from the desk. 🗣 1 - 3 pm Meetings + collaboration planning 📥 3 - 4 pm Shallow batch #2 Follow-ups, status updates, more inbox. 📝 5ish Shutdown ritual, review the day, plan tomorrow, close the loop 

@[email protected] 📵 🙅 🙅 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] How will this help Peyton? Her calendar is full. It is still full...but it is now designed with intention and in support of her goals 47 unread Slack threads, three red exclamation points, and she hasn't opened her email yet. Now it has one thing on it that matters today, picked fi rst thing in the morning, before the inbox got a vote And she can't remember the last time she fi nished something that mattered. That thing she couldn't remember fi nishing? She fi nished it this morning Peyton Product Manager 👩💼 👩💻🧑🎨 👨🔧 👩💼 

@[email protected] Mindfulness 👩💻 logging - for your brain 

@[email protected] Mindfulness Habit Building 👩💻 🧑🎨 a retro for your daily life 

@[email protected] Mindfulness Growth Mindset Habit Building 👩💻 🧑🎨 👨🔧 v1.0 is not your fi nal release 

@[email protected] Mindfulness Growth Mindset Habit Building Deep Work 👩💻 🧑🎨 👨🔧 👩💼 turning o ff interrupts for your focus 

@[email protected] 👩💻 🧑🎨 👨🔧 👩💼 turning o ff interrupts for your focus v1.0 is not your fi nal release a retro for your daily life logging - for your brain Mindfulness Growth Mindset Habit Building Deep Work 

@[email protected] 🧘 🧠 👟 👩💻 🧑🎨 👨🔧 👩💼 🪏 

@[email protected] 🧘 🧠 👟 👩💻 🧑🎨 👨🔧 👩💼 🪏 

@[email protected] christine-seeman.com/optimize-your-mindset-references 

@[email protected] Thank you for attending 🙇 👩💻 🧑🎨 👨🔧 👩💼 👋 👋 👋 👋 

@[email protected] Mindfulness Resources • Timeless Truths for Modern Mindfulness by Arnie Kozak • Wherever You Go, There You Are: Mindfulness Meditation In Everyday Life by Jon Kabat-Zinn • https://nickwignall.com/how-to-start-a-mindfulness-practice/ • https://www.mindful.org/jon-kabat-zinn-de fi ning-mindfulness/ • https://www.beliefnet.com/columnists/mindfulnessmatters/2016/09/ why-i-meditate.html#Zaf9kZtxufdT1z3W.99 • https://counterculturist.net/mindfulness-meditation-beginners/ • http://bethannvetter.com/meditation-or-attunement? • https://blogs.scienti fi camerican.com/guest-blog/what-does- mindfulness-meditation-do-to-your-brain/ 👩💻 🧑🎨 👨🔧 👩💼 

@[email protected] Habit Building • Essential Zen Habits: Mastering the Art of Change, Brie fl y by Leo Babauta • The Power of Habit by Charles Duhigg • https://zenhabits.net/how-habits-are-formed/ • https://zenhabits.net/habit-motivations/ • https://www.ucl.ac.uk/news/2009/aug/how-long-does-it-take- form-habit • https://www.psychologytoday.com/us/blog/the-media- psychology-effect/201705/the-habit-replacement-loop 👩💻 🧑🎨 👨🔧 👩💼 

@[email protected] Growth Mindset Resources • Mindset: The New Psychology of Success by Carol S. Dweck • https://www.mindsetworks.com/science/ • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5836039/ • http://theconversation.com/growth-mindset-interventions-yield- impressive-results-97423 • https://fs.blog/2015/03/carol-dweck-mindset/ • https://hbr.org/2016/01/what-having-a-growth-mindset-actually- means • https://scholarworks.uvm.edu/tvc/vol34/iss1/6/ 👩💻 🧑🎨 👨🔧 👩💼 

@[email protected] Deep Work Resource • Cal Newport, Deep Work: Rules for Focused Success in a Distracted World (2016) • Cal Newport, A World Without Email (2021) – structural argument for changing team work fl ows • Johann Hari, Stolen Focus (2022) – the design-contest reframe • Mihaly Csikszentmihalyi, Flow: The Psychology of Optimal Experience (1990) • Nir Eyal, Indistractable (2019) – internal triggers and sur fi ng the urge • Gloria Mark, Attention Span (2023) – the 47-second self-interruption stat • Jake Knapp & John Zeratsky, Make Time (2018) – the highlight practice • Chris Bailey, Hyperfocus (2018) – scatterfocus for creative insight • Oliver Burkeman, Four Thousand Weeks (2021) – fi nitude as a focus tool • Hyperfocus summary by Thomas J. Frank • Hyperfocus, developer-written notes • Carr’s original Atlantic essay (the seed of The Shallows) • A World Without Email – WBUR interview with Newport • Four Thousand Weeks summary • Gloria Mark’s CHI 2005 paper (PDF) 👩💻 🧑🎨 👨🔧 👩💼