Resources: Intralox [email protected] Programme

Session Four: Harness Positive Stress, Control Negative Stress

Slide Deck:

Intralox Session 4 Harness Positive Stress, Control Negative Stress by Lucy Griffith


Brain Behaviour –  Professor Robert Sopalsky explains how the three parts of our brain interact to produce and reduce a stress response

Breathing and Health: Ted Talk by Joe DiStefano

Breathing and Stress: Ted Talk by Psychologist Dr. Belisa Vranich

The role of the Vagus Nerve in Calming the Stress Response: New York Article by Edith Zimmerman

Negativity Bias – Ted Talk by Social Psychologist Alison Ledgerwood

Positive Aspect of Stress – Ted Talk by Health Psychologist Kelly McGonigal

Eustress / ‘Finding the Flow’ – Ted Talk by Mihaly Csikszentmihalyi 

Physical Exercises

Diaphragmatic breathing & the vagus nerve

Self-Massage Techniques for Tension Relief

Balancing Breath Technique (Nadi Shodana)



Understanding the Stress Response – Harvard Medical School Article

Stress Control using Breathing Techniques – Harvard Medical School Article

Exercise and Stress: Mayoclinic Article on how exercise can reduce negative stress

‘Positive’ and ‘Negative’ Stress  – What is Eustress? Article from

Scheduling ‘Worry Time’ – PGSG Article on Releasing Anxiety and Worry

Harnessing the Upsides of Stress – Article from Harvard Medical School

Physical impact of Chronic Stress – Article from American Psychological Association

Stress and Control – Article from

Wim Hof Method – Cold Shower technique as method of stress management training

Guarding Mental Health during the COVID-19 Crisis: Article by Rehab4Addiction


Scientific Study

How Perception Affects Our Risk From Stress – 2011 University of Wisconsin Study

Session Three: Energise your Work-From-Home Day

Slide Deck:


Intralox Session 3 Energise your work-from-home day by Lucy Griffith


This week’s movement exercises:

Centering – Repeated from weeks one and two

Circulation Booster #1: Shake Out

Circulation Booster #2: Twisting Stretch

Circulation Booster #3: Standing Stretch (Repeated from last week)

Energising Power Postures (Repeated from week one)

Circulation Booster #4: Swing Sequence

Circulation Booster #5: Power up your legs




Why Boredom is Important: BBC Reel short video

How to do the Brügger Break (Posture Microbreaks)

Stretch to help neck pain

Wall Angel (for tight shoulders)



Sleep – Why We Sleep by Matthew Walker

Physical Intelligence by Claire Dale and Patricia Peyton



How Busyness Leads to Bad Decisions: Article from BBC Worklife

Benefits of Walking Meetings: Inc. Article on how walking meetings can promote creative thinking

Sitting and Exercise: New York Times Article on how sitting for too long sabotages exercise benefits

Moving to Reduce Health Risks: New York Times Article on how short and low intensity activity can help improve health

Exercise & the brain: Guardian Article on how exercise improves cognitive functioning

Health Risks Associated with Prolonged Sitting: NHS Article – Why We Should Sit Less


Ideas for moving more when you’re working from home:

Injecting Movement into your Workday



Energy depletion exercise: PDF Worksheet

Free Sleep Booklet to download: Your Guide to Healthy Sleep


Scientific Research:

How walking can improve creative thinking: 2014 Study – American Psychological Association

Power Posing Effects: 2018 Study – Association for Psychological Science

Research linking slumped postures to negative perception – University of Hildesheim/Ruhr University Bochum Germany

Seated posture and Confidence: 2009 Study by Ohio State University



Meditation and Relaxation training: Headspace


Session Two: Maintaining your Focus in a World Calling for your Attention

Slide Deck:

Intralox Session 2 Maintaining your Focus by Lucy Griffith



Boredom tolerance: Guardian Article on how people prefer electric shocks to being alone with their thoughts

Exercise & the brain: Guardian Article on how exercise increases focus and attention span

Procrastination: BBC WorkLife Article on the emotional roots of procrastination

Procrastination: BBC WorkLife Article The Smart Guide to Procrastination

Self-control: BBC WorkLife Article on mental hacks that aid self-control at work

The cost of task-switching: Fast Company Article on the impact of interruption

Dealing with overwhelm: Harvard Business Review Article

How Busyness Leads to Bad Decisions: Article from BBC Worklife

Impact of multi-tasking: Psychology Today Article – The True Cost of Multi-Tasking

Notifications from Phones: Guardian Article – One Ping After Another

Tech Distraction: Harvard Business Review Article: Stop Letting Push Notifications Ruin Your Productivity

Attention Management: New York Times Article: Productivity isn’t about time management



Distraction – Indistractable by Nir Eyal


Scientific Studies:

The Cost of Interrupted Work – University of California Study – link to distraction and stress

Physical activity improving attention span – Journal of Science, Medicine & Sport



How to Distraction-Proof Your Mind – BBC Ideas Video – with Nir Eyal

The Science of Multi-Tasking – BBC Ideas Video – Is it possible to multi-task effectively?

How Screen-use Effects our Lives – Talk – by Psychologist Adam Alter

How to Train Your Monkey Mind – Huffington Post Video – Interview with Mingyur Rinpoche (Tibetan Buddhist Master)



Hacking your phone to avoid distraction: PDF Worksheet

Life balance – wheel exercise: PDF Worksheet



Meditation training – Headspace

Distraction avoidance timer – Forest


Movement Exercises for Better Focus:

Centering – Repeated from last week

Observing the Breath

Standing Stretch (Focus) – Repeated from last week

Standing your Ground (rising to stand)

Balancing Postures

Session One: Habit Hacks for a Healthier Workday

Slide Deck:

Intralox Session 1 Healthy Habits by Lucy Griffith


Psychology of Habit: New Yorker Article by Jerome Groopman Can Brain Science Help us Break Bad Habits?

How to Build Healthy Habits: New York Times Article by Tara Parker-Pope



Power of Habit by Charles Duhigg

Atomic Habits by James Clear



Simple habit change techniques: BJ Fogg’s Tiny Habits 

Accountability for Change: website (commitment contract)


Healthy Movement Habits Videos:


Posture Rhyme




Fitness Apps:

Downdog (Fitness & Yoga apps offering short, customisable workouts)