If you ever get anxious before a BIG meeting or presentation, try this technique Navy SEALs use to stay calm under pressure:
You’ve probably heard someone tell you: “Just take a deep breath.”
It's well-intentioned advice, but only half the answer.
When you’re nervous, shallow or erratic breathing can make anxiety worse. What you need is a controlled, proven method to signal safety to your brain.
It’s called Box Breathing, and here’s how it works:
Picture a box with 4 equal sides
Each side = 4 seconds
• Breathe in for 4 seconds
• Hold for 4 seconds
• Breathe out for 4 seconds
• Hold again for 4 seconds
Repeat for 4 rounds
On top of that: While you're doing it, think calming thoughts. Instead of just focusing on the breath, pair it with soothing reminders:
• “This will pass.”
• “I’ve handled harder things before.”
• “I’m safe. I’m prepared. I’ve got this.”
When your body and brain both get the message that you're safe, the technique works even faster
I use this before speaking on stage, recording videos, or anytime I need to calm my nerves.
𝐖𝐡𝐨 𝐤𝐧𝐞𝐰 𝐝𝐨𝐢𝐧𝐠 𝐧𝐨𝐭𝐡𝐢𝐧𝐠 𝐜𝐨𝐮𝐥𝐝 𝐛𝐞 𝐬𝐨 𝐩𝐫𝐨𝐝𝐮𝐜𝐭𝐢𝐯𝐞?
Imagine stepping out into the world with no headphones, no distractions—just you, your thoughts, and the environment around you.
𝐒𝐢𝐥𝐞𝐧𝐭 𝐰𝐚𝐥𝐤𝐢𝐧𝐠, also known as 𝐰𝐚𝐥𝐤𝐢𝐧𝐠 𝐦𝐞𝐝𝐢𝐭𝐚𝐭𝐢𝐨𝐧, is a fantastic way to clear your mind and connect with the present moment. It’s like hitting a reset button for your mind. Simple yet so powerful!
The idea is to mute the mental chatter so you can really engage with your senses, surroundings, and the present moment.
𝐇𝐞𝐫𝐞’𝐬 𝐡𝐨𝐰 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐠𝐞𝐭 𝐬𝐭𝐚𝐫𝐭𝐞𝐝:
🔹𝐅𝐢𝐧𝐝 𝐚 𝐐𝐮𝐢𝐞𝐭 𝐏𝐚𝐭𝐡:
Choose a peaceful route where you won't be disturbed. It could be a park, a quiet neighborhood, or even your backyard.
🔹𝐒𝐞𝐭 𝐚𝐧 𝐈𝐧𝐭𝐞𝐧𝐭𝐢𝐨𝐧:
Before you start, take a moment to set an intention. It could be something like "I will focus on my breath" or "I will observe my surroundings."
🔹𝐖𝐚𝐥𝐤 𝐒𝐥𝐨𝐰𝐥𝐲:
This isn't about getting from point A to point B. Walk at a leisurely pace, allowing yourself to notice the little things—a flower blooming, the sound of birds, the feel of the ground beneath your feet. It's about the journey, not the destination.
🔹𝐄𝐧𝐠𝐚𝐠𝐞 𝐘𝐨𝐮𝐫 𝐒𝐞𝐧𝐬𝐞𝐬:
As you walk, tune into your senses. What do you see? What do you hear? How does the air feel against your skin? Let these sensations anchor you in the present.
🔹𝐁𝐫𝐞𝐚𝐭𝐡𝐞:
Pay attention to your breathing. Notice the rhythm of your breath as you inhale and exhale. This simple focus can help calm your mind and deepen your sense of presence.
🔹𝐋𝐞𝐭 𝐓𝐡𝐨𝐮𝐠𝐡𝐭𝐬 𝐏𝐚𝐬𝐬:
If your mind starts to wander, gently bring it back to the present moment.Think of your thoughts as pop-up ads—close them and get back to the main content.
Despite my busy schedule, I always manage to sneak in some silent walking. It's my way of hitting pause and finding peace in the midst of everything going on, my strategy for sanity amidst the hustle and bustle:)
What's your way of hitting pause?
#life#productivity#gratitude#meditation#mentalhealth
Most founders are fighting the wrong battle.
They obsess over funding rounds, hiring co-founders, and building partnerships.
But I learned something the hard way:
The real competition isn't external.
It's internal.
Three years ago, I realized I was reacting to everything instead of creating anything meaningful.
My mind was running on autopilot, programmed by notifications, news cycles, and other people's opinions.
That's when I understood a simple truth: if you don't control your mind, you'll never control your business.
Here are 7 principles that transformed how I operate:
1. Own Your Outcome
Control 95% of everything you touch.
The moment you give up control is the moment you give up respect.
Investors steal control.
Partnerships split focus.
Co-founders create conflict.
2. Program Your Mind Daily
Your mind is the operating system for reality.
If you don't program it intentionally, others will.
React less.
Read more.
Consume less.
Produce more.
3. Accept Your Current Position
You're exactly where you should be for your level of development.
You aren't where you want to be because you don't have the mind of the person in that position yet.
And that's okay, changing it is within your control.
4. Filter Your Inputs Ruthlessly
Parents, teachers, content, notifications, news, music.
They're all writing code in your head.
If you don't filter, test, and edit the code, you don't control your life.
5. Focus Intensely, Then Zoom Out
Train your ability to focus on one thing with intensity.
Then develop the discipline to zoom out and let go of everything.
This balance is your competitive advantage.
6. Reprogram Old Patterns
If you don't reprogram your mind, old patterns will continue to run your life.
Discover why this is the key to controlling emotions and developing memory.
7. Train and Recover
Your mind is a muscle.
It needs both intense work and deep recovery.
Protect both phases equally.
This isn't just about productivity hacks or morning routines.
It's about understanding that your mind is the foundation of everything you build.
Your business will only grow as much as your mind allows it to.
The future belongs to founders who master their internal operating system first.
Everything else follows from there.
__
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Ready to implement the systems to build wealth without sacrificing your well-being?
Get the framework that helped me accelerate my growth while working less: https://lnkd.in/eXkCgiF6
I turn hard things into repeatable systems. De-escalation expert for 25 years. I also help speakers and consultants build an AI workforce they own, not rent.
I faced a 2-3 hour delay after a workshop in New Hampshire, making it impossible to reach the airport on time for my flight to Las Vegas. Despite feeling panicked, I used the R.A.I.N. technique from my Peloton meditation teacher to stay calm. I'm happy to share this technique with you.
Here are the concise steps:
1. Recognize your feelings: Identify and acknowledge your emotions, accepting them as normal and valid.
2. Accept and allow your feelings: Embrace your emotions as they are and allow yourself to feel them without judgment.
3. Investigate: Determine what you need in the moment and take necessary actions to meet those needs.
4. Nurture: Care for yourself by seeking support, finding solutions, and taking positive steps forward.
R.A.I.N. helped me stay calm during a tough situation. How do you remain composed during difficult customer interactions or tough meetings? Share your approach in the comments to help someone out today!
Nobody looks back wishing they answered more emails.
They regret the moments they didn’t fully live.
The average professional spends 11+ hours a day on screens.
That constant input doesn’t just drain attention, it drains life.
Here are 5 simple ways to reclaim your focus:
1/ Morning buffer zone
Your first 30 minutes set the tone for everything.
→ Leave your phone outside the bedroom overnight
→ Finish your routine before checking notifications
→ Start with direction instead of distraction
2/ Scheduled tech breaks
Stepping away sharpens performance.
→ Block 3–4 daily 15-minute device-free slots
→ Protect them as “focus sessions” on your calendar
→ Use them for reflection, not reaction
3/ Outdoor reset breaks
Movement restores mental clarity.
→ Take a 10-minute phone-free walk daily
→ Let ideas come naturally instead of forcing them
→ Return with energy instead of fatigue
4/ Device-free lunches
Let your break actually feel like a break.
→ Keep your phone tucked away while eating
→ Use the time to connect with people or just breathe
→ Notice how your afternoon feels lighter
5/ Evening transition
End your day before your devices decide for you.
→ Set a firm cutoff for work-related tech
→ Physically close or store your laptop/phone
→ Give your brain space to reset for tomorrow
The research is clear:
Intentional breaks from technology strengthen productivity, creativity, and mental health.
You don’t need to quit screens - you just need to manage them.
Which one of these will you try first?
🔍 New Paper on Promoting Psychological Detachment from Work
We recently conducted a randomized controlled trial with 393 participants to compare the effectiveness of two interventions aimed at promoting psychological recovery from work-related stress:
🌿 Mindfulness-Based Strategies (focusing on acceptance and non-reactivity)
🧠 Cognitive-Behavioral Strategies (focusing on changing behaviors to support recovery)
Using the stressor-detachment model, we evaluated the interventions for their ability to help participants mentally detach from work during nonwork hours—a key factor in reducing stress and improving well-being.
Key Findings:
✅ Both interventions significantly increased psychological detachment and reduced negative emotional states, such as stress and agitation.
✅ Bayesian analyses suggested that both intervention groups were equally effective in promoting detachment from work.
✅ Mindfulness-based strategies primarily reduced negative emotional activation, while cognitive-behavioral strategies promoted recovery through behavioral changes, such as increased engagement in leisure activities.
✅ Importantly, the effects of both interventions remained stable three months after the posttest.
Overall, these findings emphasize the potential of both approaches, as well as the possibility of them complementing each other, in helping employees recover psychologically and improve their well-being.
Read our full paper in the Journal of Occupational Health Psychology, led by Dorota Reis and co-authored with Alexander Hart, Elisabeth Prestele, Dirk Lehr, and Malte Friese, here: https://lnkd.in/egTQjbHs
Open Access: https://lnkd.in/epqBwb8s#Research#Mindfulness#Detachment#Stress#Psychology#Wellbeing
Never oversimplify growth. ➤ "Mantras don't create change, action does"
You've seen the viral lists: "Do these 12 things and your world will change." While these reminders are valuable, personal transformation isn't a checklist—it's a lifelong practice, and science is far more nuanced.
Let's add real research and see what actually works for sustainable change:
✅ Spend More Time Focusing on What You Love Science: Positive psychology shows focusing on strengths increases well-being and resilience. ➤ Action: Schedule time for what energizes you weekly, not just when you "have time."
✅ Pause Before Responding Science: Mindful pauses reduce impulsivity and improve emotional regulation. ➤ Action: Try the "three-breath rule" before replying in stressful moments.
✅ Connect to the Essence of You Science: Self-reflection and values alignment link to greater life satisfaction and authentic leadership. ➤ Action: Regular journaling or coaching clarifies your core values and purpose.
✅ Stop Chasing What Doesn't Feel Aligned Science: Pursuing extrinsic goals (status, approval) decreases well-being versus intrinsic goals (meaning, growth). ➤ Action: Audit your calendar—are activities aligned with what truly matters?
✅ Stop Going Back to Places That Have Hurt You Science: Rumination on past pain increases anxiety; letting go supports growth. ➤ Action: Practice self-compassion and seek support to process old wounds.
✅ Allow Yourself Some Grace Science: Self-compassion predicts resilience, motivation, and lower burnout. ➤ Action: Speak to yourself as you would to a close friend facing setbacks.
✅ Lean Into Self-Acceptance Science: Accepting yourself, flaws and all, is a cornerstone of mental health. ➤ Action: Notice self-criticism and gently reframe with acceptance.
✅ Start Being on Your Own Side Science: Self-advocacy and positive self-regard link to higher achievement and well-being. ➤ Action: Celebrate your wins, no matter how small.
✅ Acknowledge That You Matter Too Science: Feeling valued is a basic psychological need (Self-Determination Theory). ➤ Action: Set boundaries and ask for what you need.
✅ Speak to Yourself Like Someone You Love Science: Positive self-talk boosts confidence and performance. ➤ Action: Replace negative inner dialogue with encouragement.
✅ Decide to Make Your Self-Care a Priority Science: Regular self-care links to lower stress and better health outcomes. ➤ Action: Build self-care into your routine as non-negotiable.
✅ Show Up for Yourself Science: Consistency in self-support leads to greater self-efficacy and life satisfaction. ➤ Action: Keep promises you make to yourself.
The Real Truth: Change isn't magic—it's practice.
Let's discuss how coaching can help transform these reminders into genuine, lasting change—rooted in science, not slogans. Joshua Miller#PersonalGrowth#CoachingTips#Leadership#GrowthMindset#ExecutiveCoaching
Personal and professional development is seriously limited when mindfulness is missing.
Mindfulness is not simply meditation; it's not zoning out; it's not passive and it's not only for relaxation.
It IS about focusing on one thing at a time, being aware of what is happening around you and recognizing and accepting your thoughts and emotions.
Here's a guide to start you off:
1️⃣ Start Your Day with Intentions: Before diving into tasks, take 2 minutes to set a clear intention for your workday—what you want to achieve and how you want to feel as you do it.
2️⃣ Use Task Transitions as Mindful Moments: Before switching between tasks or meetings, take a deep breath and consciously pause for a few seconds to reset your focus and energy.
3️⃣ Turn Off Unnecessary Notifications: Limit distractions by silencing non-essential notifications for set periods. This helps you stay present with the task at hand.
4️⃣ Practice 'Active Presence' in Meetings: Rather than thinking about what to say next, actively listen to others in meetings. Take a moment to reflect before responding.
5️⃣ Take Micro-Breaks for Clarity: Every hour, take a brief 1-minute pause. Close your eyes, focus on your breathing, or observe your surroundings to recharge.
6️⃣ Create Mindful To-Do Lists: Prioritize 3 key tasks daily, and instead of focusing on the length of your list, concentrate on the quality of your engagement with each task.
7️⃣ Single-Task, Don’t Multitask: Whenever possible, dedicate your full attention to one task at a time. It improves quality, reduces stress, and boosts overall efficiency.
8️⃣ Notice Your Body Language: Pay attention to how you're sitting or standing throughout the day. Make small adjustments to release tension and stay relaxed, which can enhance focus and well-being.
9️⃣ Mindful Emailing: Pause before hitting send. Take a deep breath, review your message, and ask yourself: “Is this clear and concise?” This can reduce miscommunication and stress.
1️⃣0️⃣ End Your Day with Reflection: Spend 5 minutes reflecting on your day’s work—what went well, what could improve—and acknowledge your efforts, no matter how small.
#mindfulness#personaldevelopment#professionaldevelopment
We often think of mindfulness as a wellness practice but the elite performers I work with view it differently.
They view it as a performance tool that enhances their ability to be successful in every area of life.
Whether you're leading a company, caring for patients, competing in sports, raising a family, or navigating high-stakes decisions, your ability to direct attention may be one of your most valuable assets.
The challenge is that modern life constantly competes for that attention. Research shows that mindfulness strengthens the very brain networks responsible for executive control, attention regulation, emotional regulation, and cognitive flexibility.
It has been associated with increased cortical thickness in regions responsible for higher-order thinking, improved connectivity across attention networks, and reduced reactivity to stress.
In other words, mindfulness doesn't simply help us feel better. It helps us perform better.
The highest performers understand that success is not about eliminating pressure. It's about developing the ability to maintain clarity, focus, and composure while under pressure.
Mindfulness is a way to enhance performance.
I recently had the opportunity to write for the American Psychiatric Association on the science behind mindfulness, attention, executive control, and cognitive excellence.
I reveal some exercises to practice this skill in the article: https://lnkd.in/ebwyEFRY
What is one practice you use to regain focus when distractions and demands begin pulling you in multiple directions?
What if I told you that a 5-minute mental health 🧠 break could save hours of lost productivity?
💡 Here’s a practical guide on how to make those moments count.
We often schedule everything in our workday except the most important thing - breaks for our mental well-being.
Taking mental health breaks can make a huge difference—but how do you take them effectively without compromising productivity?
Here's my tested framework for making them work:
DO's:
✅𝗧𝗮𝗸𝗲 𝗙𝗿𝗲𝗾𝘂𝗲𝗻𝘁 𝗦𝗵𝗼𝗿𝘁 𝗕𝗿𝗲𝗮𝗸𝘀: A quick pause every 1-2 hours helps reset your focus and prevents mental fatigue.
✅ 𝗖𝗵𝗮𝗻𝗴𝗲 𝗬𝗼𝘂𝗿 𝗘𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁: Stepping outside or simply moving to a different room can refresh your mind.
✅ 𝗘𝗻𝗴𝗮𝗴𝗲 𝗶𝗻 𝗠𝗶𝗻𝗱𝗳𝘂𝗹 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲𝘀: Deep breathing, stretching, or a brief meditation session can help lower stress and improve mood.
✅ 𝗦𝗲𝘁 𝗕𝗼𝘂𝗻𝗱𝗮𝗿𝗶𝗲𝘀: Communicate your need for short breaks to normalize mental well-being practices with your team.
DON'Ts:
❌ Check work emails during your break
❌ Skip breaks because you're "too busy"
❌ Feel guilty about stepping away
❌ Stay at your desk scrolling social media
❌ Let others interrupt your designated break time
Step-by-Step Implementation:
1. Set a Timer: Use an app or alarm to remind you to take a 5-10 minute break every hour.
2. Move Around: Stand up, stretch, or take a short walk to get the blood flowing.
3. Do a Mindfulness Exercise: Close your eyes, take a few deep breaths, or listen to a calming sound for a few minutes.
4. Disconnect: Leave your phone and laptop behind to focus on unwinding.
5. Reflect and Return: Take a moment to assess how you’re feeling before diving back into work.
✨ Mental Health breaks aren’t “wasting time”—they’re vital for keeping our energy, focus, and well-being intact. The team's creativity and focus improves by 40%.
Taking breaks isn't a luxury - it's a crucial investment in your performance and well-being.
What's your favourite way to reset during the workday?
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I’m Jayant, an advocate for #mentalhealth awareness. #JayThoughts (follow
it and help me grow). I write on topics that inspire growth and well-being.
Follow me and then hit the bell🔔 to get notifications for new posts.
#Productivity#Leadership