In his article in HBR this month, Michael D Watkins reflects that mindfulness practices can help leaders manage stress, improve decision-making, enhance emotional intelligence, and maintain focus and presence. However many struggle to find time for traditional meditation practices.
He therefore suggests integrating “micro-mindfulness practices” into the workday as a practical alternative. These small, intentional moments of mindfulness can help reset focus and reduce stress.
His seven simple yet effective micro-mindfulness techniques include:
Three deep breaths – pause when stressed and take three slow, deep breaths to calm and refocus.
Sensory check-in – spend 30 seconds grounding yourself by noticing what you see, feel, and hear around you.
Body scan – quickly scan your body for tension, and consciously relax tight areas like your shoulders or jaw.
Mindful minute – take a minute to focus solely on your breathing, bringing your mind back to the breath if it wanders.
Walking meditation – as you move between tasks, focus on the sensations of your body in motion rather than distractions.
Gratitude pause – spend 30 seconds reflecting on something you’re grateful for to boost your mood and perspective.
Mindful eating – during meals, step away from distractions and fully engage with the experience of eating, noticing textures, smells, and tastes.
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