Too busy to think? Time to make micro-mindfulness a habit

When feeling time-poor or stressed to the max, should you:

a) Push everything else aside and focus on the main priority

b) Delegate the problem to others (you’re the boss, after all!)

c) Lay your tools down

Answer: c). When you’re feeling stressed, simply stop and breathe. Take three slow, conscious, deep breaths. Feel your stomach expand, hold for a moment, then exhale slowly and completely, and repeat at least twice. Ground yourself in the present moment and focus your attention on what you can perceive through your five senses, such as the sounds around you. Do a rapid scan of your body, starting at the top and working your way down to identify areas of tension. Can you feel tightness in your shoulders, jaw, or another area? If so, consciously try to relax them.

What is the minimum amount of time for beneficial meditation?

a) 10 minutes

b) 60 seconds

c) Half an hour

Answer: b). Surprisingly, you don’t need to study under a master of Tibetan Buddhism to learn how to benefit from mindfulness – it only takes a mindful minute. Stop what you’re doing, close your eyes if possible, and concentrate on your breathing as described above. If your mind gets carried away by thoughts, gently guide it back to your breath. Another good habit to acquire is the gratitude pause. Take 30 seconds to focus on something you’re grateful for, such as a supportive colleague, a positive experience, or simply a cold drink. And eat mindfully. Even if you only have a few minutes for lunch, resist the urge to multitask – step away from your desk and try to truly experience your food. Notice the textures, smells, and tastes.

What’s the easiest way to avoid falling into the “I’m-too-busy” trap”?

a) By being intentional about your actions

b) By consciously trying to avoid thinking about everything

c) By booking a holiday

Answer: a). Be intentional and create new habits by integrating micro-presence into your schedule. Three types of triggers – the “Three Ts” – can serve as reminders to hit the pause button:

• Time: Set up notifications to go off at specific times on your phone, such as the top of the hour or five minutes before meetings.
• Transitions: Our workdays are filled with natural transitions where we shift gears from one task to another. These are golden opportunities for micro-practices. When you get a coffee or walk to a meeting, take a moment for a mindful body scan, some deep breaths, or a gratitude pause.
• Technology: Many mindfulness apps offer short, guided meditations and gentle reminders to practice. Experiment and find the ones that work for you.

A final piece of advice: start small and pace yourself. Pick a few of the practices listed here and make them habitual. And remember it’s no big deal if you miss a trigger, so don’t beat yourself up. Just breeeeeeeeathe and get back in the flow!