3 simple steps to calm your mind, focus attention and boost energy, resilience & performance


We all know that the ability to cope with stressful situations can depend on many factors, not least of which is how we feel at any given moment.


So make the effort to practice this short time-out technique at least once every day.


Step 1

Clear some time in your schedule. Even 5 or 10-minutes will be plenty to begin with, perhaps at the beginning or the end of a day, at lunchtime, or at the moment of the day when you find that your mind begins to wander a little.


Find a quiet space where you won't be disturbed. Have a notepad and pen near by. Sit comfortably, upright with your neck and shoulders relaxed.


Step 2

Begin breathing deeply. Breath in through your nose and out through your mouth. Feel your body relaxing and your mind clearing. Close your eyes if this helps.


If you find that any thoughts of items on your to-do list or ongoing interactions with other people pop into your head and disturb your relaxation process, make a note of these thoughts immediately on your note pad (open your eyes before you do this) and return your focus to your breathing.


As you move any preoccupations from your mind to the paper, you'll find it easier to relax. Continue this process for up to 15-minutes with progressively less writing and more relaxing.


Step 3

Open your eyes and bring yourself back into the moment. Look at any notes you've made and quickly highlight the priorities for action to address these situations, along with a specific time of when you'll act on these priorities - preferably sooner rather than later. (Ideally right now, before you get distracted by something else.)


Practice makes perfect

The more you practice this process, the more proficient you will become at both clearing your head and organising priorities - in time it will take just a few moments each day to refocus, regroup and optimise the effectiveness of everything you do.

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