Attention all busy-brained professionals! Yes, you with the 50+ unread emails and a to-do list longer than War and Peace. If you’ve ever tried mindfulness and felt like your brain was throwing a tantrum, you’re not alone. But fear not, because at Orthelian, we’re here to make mindfulness work for you, not against you.
Drawing on cutting-edge research and our experience coaching high-performing leaders, we’ve developed practical mindfulness techniques tailored for the mentally busy. Remember, mindfulness isn’t about emptying your mind – it’s about finding calm in the chaos!
The Science Behind Mindfulness
Before we dive into the techniques, let’s briefly explore why mindfulness matters. A 2016 study published in the journal “Biological Psychiatry” found that mindfulness meditation can actually change brain structures in as little as eight weeks (Gotink et al., 2016). These changes were associated with decreased stress, anxiety, and depression.
In the business world, mindfulness has gained significant traction. In his book “Search Inside Yourself”, Chade-Meng Tan, a former Google engineer, outlines how mindfulness can enhance emotional intelligence and improve workplace performance (Tan, 2012).
Now, let’s explore ten powerful techniques that can help you navigate the stormy seas of a busy professional life:
1. The ‘3-Minute Breathing Space’
Perfect for those moments between Zoom calls or when you feel overwhelmed, this technique is like an espresso shot of calm for your mind.
How to do it efficiently:
1. Minute 1: Acknowledge and Register
– Set a 3-minute timer on your phone or computer.
– Close your eyes or soften your gaze.
– Quickly scan your thoughts, emotions, and bodily sensations. Don’t judge, just observe.
2. Minute 2: Gather and Focus Attention
– Bring your full attention to your breath.
– Focus on the sensation of air entering and leaving your nostrils, or the rise and fall of your chest.
– If your mind wanders, gently bring it back to the breath.
3. Minute 3: Expand Awareness
– Broaden your attention to your whole body.
– Notice your posture, facial expression, and any areas of tension.
– Take a deep breath, imagining it flowing into any areas of discomfort.
Pro tip: Schedule this practice before potentially stressful events in your calendar. The reminder will prompt you to centre yourself proactively.
2. ‘Mindful Listening’
In leadership, listening is crucial. But how often are we truly listening versus just waiting for our turn to speak? Mindful listening helps you hear what’s not being said, enhancing your emotional intelligence and communication skills.
Efficient implementation:
1. Before a conversation, take a deep breath and set the intention to listen fully.
2. Focus on the speaker’s words, tone, and body language. Notice if you’re formulating responses in your head instead of listening.
3. If your mind wanders, use the speaker’s voice as an anchor to bring your attention back.
4. Practise reflective listening: paraphrase what you’ve heard to ensure understanding.
5. Notice your own reactions without judgment. Are you agreeing, disagreeing, or feeling triggered?
6. Before responding, take a breath. This pause allows you to respond thoughtfully rather than react impulsively.
Pro tip: Start with one conversation a day and gradually increase. You might be surprised how much more you learn and how your relationships improve.
A study in the “Journal of Business Research” found that mindful listening can significantly improve leadership effectiveness (Arendt et al., 2019).
3. ‘Body Scan’ Practice
No MRI machine is required! This practice helps you reconnect with your body, releasing the tension you might not even realise you’re holding.
Efficient body scanning:
1. Find a comfortable seated position. You can do this at your desk.
2. Close your eyes if comfortable, or maintain a soft gaze.
3. Start with three deep breaths to centre yourself.
4. Beginning with your feet, move your attention upwards through your body.
5. Notice any sensations in each area: tension, temperature, tingling, etc.
6. If you notice tension, breathe into that area and imagine it softening.
7. Move quickly but thoroughly through your body. This can be done in as little as 5 minutes.
Pro tip: Record a guided body scan for yourself to use during breaks. Hearing your own voice can be particularly effective.
Research published in “PLOS One” demonstrated that regular body scan practice can lead to increased body awareness and reduced stress (Ussher et al., 2014).
4. Mindful Emailing
In our digital age, emails can be a significant source of stress. Mindful emailing involves taking a moment to breathe and set an intention before opening your inbox or composing a message.
Efficient mindful emailing:
1. Before opening your email, take three deep breaths.
2. Set an intention for your email session (e.g., “I will respond calmly and clearly”).
3. When composing, pause before hitting send. Re-read with fresh eyes.
4. Consider the recipient’s perspective. How might they interpret your message?
5. For challenging emails, draft your response but wait before sending. Return to it later with a calm mind.
Pro tip: Use email filters and folders to prioritise your inbox. This allows you to approach each category of email with the appropriate mindset.
This aligns with advice from productivity expert David Allen in his book “Getting Things Done”, where he emphasises the importance of approaching tasks with clear intention (Allen, 2015).
5. Mindful Walking
Who says mindfulness requires sitting still? Mindful walking, even if it’s just to the water cooler, can be a powerful way to reset your mind.
Efficient mindful walking:
1. As you start walking, bring your attention to the sensation of your feet touching the ground.
2. Notice the movement of your legs, the swing of your arms.
3. Observe your surroundings – colours, shapes, sounds – without getting caught up in them.
4. If your mind wanders to work tasks, gently bring it back to the physical act of walking.
5. Take three mindful breaths before you return to your desk.
Pro tip: Use transitions between meetings or tasks as opportunities for mindful walking. Even a 30-second walk can reset your mind.
A study in the “Journal of Management” found that mindful walking can enhance creativity and problem-solving skills (Kuo & Yeh, 2016).
6. ‘STOP’ Technique
This acronym stands for Stop, Take a breath, Observe, Proceed. It’s a quick way to interrupt the autopilot mode we often operate in.
Efficient STOP practice:
1. Stop: Pause whatever you’re doing. It can be as brief as a few seconds.
2. Take a breath: One deep, conscious breath is enough to shift your state.
3. Observe: Quickly scan your thoughts, emotions, and bodily sensations.
4. Proceed: Continue your activity with renewed awareness.
Pro tip: Put a small ‘STOP’ sign on your desk or as a screensaver. Use it as a reminder to practice throughout the day.
This technique is recommended by mindfulness expert and psychologist Elisha Goldstein in her book “Uncovering Happiness” (Goldstein, 2015).
7. Mindful Eating
How often do you eat lunch at your desk, barely tasting your food? Mindful eating involves paying full attention to the experience of eating and drinking.
Efficient mindful eating:
1. Before eating, take three deep breaths to centre yourself.
2. Look at your food. Notice colours, textures, and shapes.
3. Take a small bite. Chew slowly, noticing flavours and textures.
4. Put your utensil down between bites.
5. Eat in silence for the first few minutes of your meal if possible.
Pro tip: If you can’t do a full mindful meal, try it with just the first three bites. This can set a more mindful tone for the rest of your meal.
8. Loving-Kindness Meditation
This practice involves directing positive thoughts and well-wishes to yourself and others. It can be particularly useful in cultivating empathy and improving workplace relationships.
Efficient loving-kindness practice:
1. Close your eyes or soften your gaze.
2. Think of yourself, then a loved one, a neutral person, a difficult person, and all beings.
3. For each, repeat mentally: “May you be happy. May you be healthy. May you be safe. May you live with ease.”
4. Spend about 30 seconds on each person/group.
Pro tip: Do this briefly before difficult meetings or conversations to cultivate a more empathetic mindset.
A study in the “Journal of Business Ethics” found that loving-kindness meditation can enhance workplace satisfaction and reduce workplace conflict (Reb et al., 2017).
9. Mindful Task Initiation
Before starting a new task, take a moment to pause and set an intention. This can help you approach your work with greater focus and purpose.
Efficient mindful task initiation:
1. Before starting a task, take three deep breaths.
2. Ask yourself: “What’s my intention for this task?”
3. Visualise yourself completing the task successfully.
4. Set a specific, achievable goal for your work session.
5. Clear your workspace of unnecessary items.
Pro tip: Create a brief ritual to signal the start of focused work time, like putting on noise-cancelling headphones or lighting a scented candle.
This practice aligns with research on implementation intentions, which has been shown to improve goal achievement (Gollwitzer & Sheeran, 2006).
10. Mindful Technology Use
In our hyper-connected world, mindful technology use is crucial. This involves being intentional about when and how you use technology.
Efficient mindful technology use:
1. Turn off non-essential notifications on your devices.
2. Designate specific times for checking emails and messages.
3. Before using your phone, pause and ask, “Do I really need to use this right now?”
4. Practise the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
5. Create tech-free zones or times in your day, like during meals or the first hour after waking.
Pro tip: Use apps that track and limit your screen time. Being aware of your usage patterns is the first step to changing them.
Microsoft’s CEO, Satya Nadella, discusses the importance of mindful technology use in his book “Hit Refresh”, emphasising how it can lead to better work-life integration (Nadella, 2017).
Making Mindfulness Work for You
At Orthelian, we understand that as a busy professional, you need practical tools that fit into your hectic schedule. We also recognise that mindfulness is not a one-size-fits-all approach. You’ll likely find that some of these techniques resonate with you more than others – and that’s perfectly fine. The key is to discover what works best for you and to build a personalised mindfulness practice that enhances your unique leadership style.
Our suggestion is that you pick a technique that most appeals to you and consciously book in a time to practice it each day over the next two weeks. Make sure you track your progress and note any differences to how you are feeling or the impact you are having. To make it as easy as possible to try out the new practice, set an alarm or put a reminder in your diary. You may also want to get some accountability by letting your coach, a colleague or a community know that this is your intention over the coming weeks and report back to them about your progress.
Remember, mindfulness is a skill. Like any skill, it improves with practice. Be patient with yourself as you explore different techniques. The goal isn’t perfection, but progress. Even a few minutes of mindfulness practice each day, using the methods that work best for you, can lead to significant improvements in focus, stress management, and overall wellbeing.
At Orthelian, our coaching programmes support leaders like you to discover different techniques that align best with your personal style and professional needs. We work with you to build your own approach, integrating new habits and processes in a way that feels authentic and effective for you.
