Our work days can seem like a stressful blitz of activity.
Would you like to integrate some moments of calm into your daily routine? Here are some ideas that include thoughts from a recent Harvard Business Review article.
First, set your meeting times for 50 minutes – rather than an hour or 25 minutes, rather than 30 minutes. All it takes is a little extra efficiency and this will give you a small break. And make sure to end on time!
Next, every week, block time for NO meetings – so you can get your own work done.
Now that your schedule is a little more reasonable, add some of these “calming” tactics to your work week:
1. Three Deep Breaths. When you are especially stressed, take a time-out with three deep breathes. Breath in through the nose and out through the mouth.
2. Body Scan. Close your eyes and scan your body from top to bottom. Try to identify where the stress is coming from. Consciously try to relax that area.
3. Mindful Minute. Close your eyes and breath slowly, focusing just on your breath. Ask other thoughts that try to enter your awareness to please step aside for a bit.
4. Walking Meditation. Take a walk outside and don’t look at your phone. Just take in the natural beauty of the day. It does not need to be a long walk.
5. Gratitude Pause. Take one minute between your meetings to write down the first five things that come to your mind that you are grateful for.
You are very busy, for sure. But shortening meetings and then adding some of the brief activities can help you chill. You will be a better leader for it. You, your team, and your organization will all benefit.
*Ideas for this blog taken from: Watkins, M. D. “7 Ways to Weave Mindfulness into Your Workday,” Harvard Business Review online, July 16, 2024.
