We had the privilege of talking to Dr Tamara Russell, a neuroscientist, clinical psychologist, and martial arts enthusiast. Dr Russell’s mission is to bring translational applied neuroscience into the workplace, offering a unique perspective on how understanding the brain’s workings can significantly improve productivity and performance. The focus of this article is on mindful listening, a key skill for successful relationships in and outside of work.
TO KICK THINGS OFF, DR. RUSSELL COULD YOU PROVIDE A BRIEF OVERVIEW OF THE MAIN TOPICS COVERED IN YOUR RECENT PRESENTATION?
In the presentation, I delved into the theory of mindful listening, shedding light on its neuroscientific underpinnings. We explored practical tools and exercises to help people become more familiar with the neural networks involved in mindful listening and strengthen this important skill.
MIND-WANDERING WAS A SIGNIFICANT POINT OF DISCUSSION. HOW DOES MIND-WANDERING AFFECT OUR ABILITY TO LISTEN, ESPECIALLY IN HIGH-STRESS ENVIRONMENTS?
Research shows that our minds tend to wander around 75% of the time. Mind-wandering can significantly impact our ability to focus and truly engage with information being shared with us by someone else. In stressful situations, this can get worse. When we have a lot on our mind like many of us do at work, or we’re in a high stakes situation, our internal mind-space becomes more cluttered, diverting attention away from the person we’re listening to more often and to a higher degree.
YOU ALSO MENTIONED THAT MINDFUL LISTENING CAN VARY IN DIFFERENT PROFESSIONAL CONTEXTS, CAN YOU ELABORATE?
Different workplace scenarios, such as performance reviews or casual team interactions, demand different levels of attention. The dynamics of intention and listening in a performance review differ greatly from client meetings, strategy meetings, day-to-day team meetings, or social interactions. With hybrid working, some important moments where we connect socially with one another around the water cooler or kitchen area, are missing. This makes the listening auditory stream channel perhaps even more important if we’re working online.
YOUR NEUROCOGNITIVE MODEL INTRODUCES FOUR STAGES AND THREE BRAIN NETWORKS INVOLVED IN MINDFUL LISTENING. CAN YOU BREAK DOWN THESE STAGES AND NETWORKS?
The four stages—focusing, getting lost, noticing, and getting back—constitute the neurocognitive model. Stage one takes account of the context that I’m in, and the requirements and purpose of the listening. Then, often about 1-2 seconds later, the mind wanders, we start thinking about things. In listening situations, we might be reacting to what the person is saying, or perhaps planning what we’re going to say next. We might even be thinking “When is this person going to be quiet so I can have my turn!”. When this happens, our focus has dimmed because this mind-wandering part of the network has become more active. We’re now in the getting lost stage, where it is extremely important to move on to the next one – the noticing stage, which will then in turn take us to getting back and finding our focus again to listen mindfully. As we move through these four stages, the three brain networks—our central executive network, default mode network, and salience network—switch on and off, influencing our attention and cognitive engagement. Understanding these mental movements – cognitive stages and the brain networks involved – aids individuals in navigating the cognitive complexities of mindful listening.
HOW CAN INDIVIDUALS TRAIN THEMSELVES TO BECOME BETTER MINDFUL LISTENERS?
Training involves formal practices, often using the breath as a focal point. With mindful listening, we want to learn how to monitor when we’ve lost focus, and switched into the mind space. It can help to say internally to ourselves, “Hey, hang on a minute. That is not listening. That’s 20% listening and 80% thinking about what I’m going to say!”. Here we’ve activated the noticing phase and from this position, choose intentionally what to do next. It’s likely that in any conversation, we’re going around this loop multiple times.
It can be helpful to notice which of the four stages we are in at any one time. Are we focussing on the conversation? Drifting off? Noticing that we’re lost or already getting back in the conversation? A useful training method is mindful breathing. During this practice our mind also tends to wander, and we’re encouraged to refocus it again. Practising losing attention and regaining it again in this way enhances our overall ability to refocus our attention at other times too, which is the key skill for mindful listening.
HOW CAN INDIVIDUALS APPLY MINDFULNESS TO OVERCOME DISTRACTIONS AND MAINTAIN HIGH-QUALITY ATTENTION DURING CRUCIAL CONVERSATIONS?
Mindfulness offers practical strategies for exactly this. Begin by setting clear intentions for the conversation, directing your focus toward its purpose. Minimise technological distractions by silencing notifications and creating a conducive environment for meaningful dialogue. Practise breath awareness to stay present, using deep breaths to recenter if the mind wanders. Cultivate non-judgmental awareness, acknowledging distracting thoughts without criticism. Engage in active listening through eye contact and verbal cues, and introduce mindful pauses between statements to respond thoughtfully. Be aware of thought patterns, redirecting your mind to the present moment and ground yourself through body awareness. Finally, practise reflective listening by summarising the speaker’s message, contributing to shared understanding.
YOU EMPHASISED THE POWER OF INTENTION AND BRAIN HYGIENE IN COMMUNICATION. ANY ADDITIONAL WORDS OF ADVICE ON INCORPORATING MINDFUL LISTENING INTO THEIR DAILY WORK ROUTINES?
Consistently monitor and refocus your attention. Establishing a habit of deep, present listening requires intentional effort, so my advice is to regularly recognise where you are in the four-stage loop of mindful listening during the day. Additionally, prioritise brain hygiene by managing technology, creating optimal conditions for dialogue, and understanding the importance of your intention in communication.
BUILDING ON THE CONCEPT OF BRAIN HYGIENE, HOW CAN INDIVIDUALS DISTINGUISH BETWEEN NECESSARY AND UNNECESSARY MEETINGS, ENSURING THEY INVEST THEIR ATTENTION WHERE IT TRULY MATTERS?
Distinguishing between necessary and unnecessary meetings is very important for effective time and attention management. Individuals should evaluate the importance of their presence in each meeting, considering the potential impact on their work and the quality of attention they can dedicate. Mindful discernment and clear communication about attendance can contribute to more purposeful and productive meetings.
YOU MENTIONED THE SIGNIFICANCE OF CREATING OPTIMAL CONDITIONS FOR DIALOGUE. HOW CAN LEADERS CULTIVATE A CULTURE OF MINDFUL LISTENING WITHIN THEIR TEAMS AND ORGANISATIONS?
Cultivating a culture of mindful listening begins with leadership. Leaders can set the tone by actively demonstrating mindful listening behaviours, such as maintaining eye contact, providing empathetic responses, and creating spaces for open communication. Encouraging mindfulness practices and offering training on effective communication can further contribute to a workplace culture that values and prioritises mindful listening.
In conclusion, Dr. Tamara Russell’s insights into the neuroscience of mindful listening provide a valuable framework for individuals seeking to enhance their communication skills in the workplace. The combination of theory, practical tools, and mindfulness practices offers a holistic approach to fostering meaningful relationships and effective communication strategies.
More about the four stage model can be found in Tamara’s book #whatismindfulness Or see www.mindbodymot.com for her on-line training programme and app.