Using Mindfulness For Focus

As an Autopreneur, I've learned that the key to success is not just working hard, but working smart. One of the most powerful techniques I use is deep work - focusing intensely on a single task without distraction. Here's my deep work routine to help you master anything: 1. Turn Off Your Phone Notifications, calls, and texts are the enemy of deep work. When I'm in deep work mode, my phone is on airplane mode or in another room. If you service low-leverage tasks, you sacrifice energy from higher-leverage activities. It's a zero-sum game. 2. Reduce Multitasking Studies show that multitasking reduces productivity by 40%. When I'm doing deep work, I focus on one task at a time. I break projects into small chunks and work through them systematically. Multitasking is the ability to screw everything up simultaneously. 3. Practice Mindfulness And Meditate Before starting a deep work session, I take a few minutes to meditate. This helps clear my mind, reduce stress, and increase focus. Mindfulness gives you time. Time gives you choices. Choices, skillfully made, lead to freedom. 4. Get More Sleep Adequate sleep is crucial for cognitive function and productivity. I aim for 7-9 hours per night to ensure my brain is well-rested and ready for deep work. Practice does not make perfect. It is practice, followed by a night of sleep, that leads to perfection. 5. Focus On The Present Moment During deep work, I aim to be fully present with the task at hand. If my mind starts to wander, I gently bring it back to the present. This takes practice, but you can train your brain to focus. 6. Take Breaks Paradoxically, taking breaks can actually improve your focus. After 60-90 minutes of deep work, I take a short break to recharge. I'll go for a quick walk, do some stretches, or just rest my eyes for a few minutes. Because taking a break can lead to breakthroughs. 7. Connect With Nature Whenever possible, I do my deep work sessions outside in nature. The fresh air, natural light, and greenery have a calming effect that aids concentration. I believe nature is not a place to visit; it is home. 8. Train Your Brain Deep work is a skill that can be trained and improved over time. Start with shorter sessions (25 minutes) and gradually increase the duration as you build your focus muscle. Continuous improvement > Delayed perfection. 9. Exercise Daily  Regular exercise is one of the best things you can do for your brain. It increases blood flow, releases endorphins, and promotes the birth of new brain cells. Movement is a medicine for creating change in your physical, emotional and mental states. __ Enjoy this? ♻️ Repost it to your network and follow Matt Gray for more. Want more tips on how to achieve your goals? Join our community of 172,000+ subscribers today: https://lnkd.in/eaK8wGEG

🔍 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

Just having your phone on your desk, (even faced down and on silent), is ruining your focus. A study from the University of Chicago has found that participants who had their phones visible but turned off scored 20% lower on cognitive tests than those who had their phones in another room. While this study is concerning, I know you cannot eliminate the use of phones, especially while working. So watch out for these 5 other mistakes that could be sabotaging your deep work: ▶︎ 1. Multitasking Research shows that people who consider themselves proficient multitaskers are actually worse at filtering irrelevant information and switching between tasks. Multitasking can reduce productivity by up to 40%, and the constant task-switching increases the cognitive load on your brain, making it harder to focus deeply. ▶︎ 2. Working in a cluttered environment Cluttered spaces aren’t just physically distracting — they’re mentally draining too. Research found that it competes for your attention, leading to decreased performance and increased stress. In a cluttered workspace, it can take 2-3 times longer to complete tasks, making deep work nearly impossible. ▶︎ 3. Not taking breaks Skipping breaks might seem like a good idea when you’re trying to get into the zone, but it is counterproductive. You can try the ‘Pomodoro Technique’. It is backed by research showing that regular breaks can boost productivity by up to 15% and keep your mind fresh, allowing you to dive deeper into your work. ▶︎ 4. Ignoring your natural energy patterns Working against your natural energy rhythms is another big mistake. For most people, peak productivity happens in the late morning, with a notable dip after lunch. Understanding and working with your natural energy patterns can lead to a 20% increase in productivity during deep work sessions. ▶︎ 5. Constantly checking emails The habit of constantly checking emails (or WhatsApp/Slack) can be a major focus killer. It takes about 23 minutes to refocus after checking emails. Instead, schedule specific times to handle your inbox and protect the rest of your time for uninterrupted deep work. Lastly, if you really want to zone into your work, remember that keeping your phone on silent is not enough. Keep it in a different room or a drawer if possible. These small changes can compound over time to make a big difference to your career. So start implementing these today to protect your most valuable asset - your focus. What tip would you add as number 6? #healthandwellness #workplacehealth #focus

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’re living in an age of unprecedented access to high-reward, high-dopamine stimuli. It’s getting harder to stop the scroll. 👉🏻 Netflix 👉🏻 Social media 👉🏻 1-click access to shopping Adults reach for their phones 60-100x a day. 13-19 year-olds spend 8.5h on average/day typing, tapping, swiping (CNA). This concerns me because it's fundamentally reshaping how our brains process reward & motivation. I've observed something: Teams struggling with what appears to be motivation or engagement issues might actually be dealing with dysregulated attention systems. When dopamine baseline drops from constant digital stimulation, meaningful work can feel less rewarding, problem-solving can become more difficult, & strategic thinking can suffer. Are we still surprised when compulsive overconsumption & distraction become more common? But here’s the paradox: The more we chase instant gratification, the lower our ability becomes to experience real joy & focus. Research consistently shows us the ability to delay gratification predicts everything from academic success to leadership effectiveness. Just like physical fitness, learning to delay gratification is a muscle you have to work at. Is there hope? Well neuroplasticity shows our brain can shift! Practicing “waiting” or saying “not yet” can help reset our systems. Research linking mindfulness & dopamine shows regular practice can: 🟡 Improve self-awareness 🟡 Enhance emotional regulation 🟡 Reduce compulsive behaviors 🟡 Create space for reconnection Mindfulness invites us to turn toward discomfort, stress, & even boredom, rather than running from them. It helps teams pause before reacting, making space for more thoughtful, strategic decisions. It is not a quick fix (as practitioners would know)! For many of us in work, attention is your primary tool of production. Teams that integrate mindfulness into their culture tend to communicate more openly, navigate conflict more effectively, & maintain higher engagement over time. Organizations that can help their people develop stronger attentional capacity aren't just improving wellbeing, they're building strategic competitive advantage. One’s ability to delay gratification & stay present will be one of your superpowers. Pic taken on Day 3 of a mindfulness-based workshop with Meta. --- 🫀🫁🧠 𝘐’𝘮 𝘔𝘪𝘤𝘩𝘦𝘭𝘭𝘦 𝘔𝘢𝘩, 𝘢 𝘔𝘢𝘴𝘵𝘦𝘳𝘴-𝘵𝘳𝘢𝘪𝘯𝘦𝘥 𝘱𝘴𝘺𝘤𝘩𝘰𝘵𝘩𝘦𝘳𝘢𝘱𝘪𝘴𝘵, 𝘮𝘪𝘯𝘥𝘧𝘶𝘭𝘯𝘦𝘴𝘴 𝘧𝘢𝘤𝘪𝘭𝘪𝘵𝘢𝘵𝘰𝘳, 𝘢𝘯𝘥 𝘸𝘦𝘭𝘭𝘣𝘦𝘪𝘯𝘨 𝘢𝘥𝘷𝘰𝘤𝘢𝘵𝘦. 𝘔𝘺 𝘮𝘪𝘴𝘴𝘪𝘰𝘯: 𝘵𝘰 𝘦𝘮𝘱𝘰𝘸𝘦𝘳 𝘪𝘯𝘥𝘪𝘷𝘪𝘥𝘶𝘢𝘭𝘴 𝘢𝘯𝘥 𝘰𝘳𝘨𝘢𝘯𝘪𝘴𝘢𝘵𝘪𝘰𝘯𝘴 𝘵𝘰 𝘧𝘦𝘦𝘭 & 𝘱𝘦𝘳𝘧𝘰𝘳𝘮 𝘢𝘵 𝘺𝘰𝘶𝘳 𝘣𝘦𝘴𝘵, 𝘣𝘺 𝘤𝘳𝘦𝘢𝘵𝘪𝘯𝘨 𝘪𝘯𝘯𝘦𝘳 𝘤𝘭𝘢𝘳𝘪𝘵𝘺, 𝘦𝘭𝘦𝘷𝘢𝘵𝘪𝘯𝘨 𝘦𝘮𝘰𝘵𝘪𝘰𝘯𝘢𝘭 𝘪𝘯𝘵𝘦𝘭𝘭𝘪𝘨𝘦𝘯𝘤𝘦, 𝘢𝘯𝘥 𝘧𝘢𝘤𝘪𝘭𝘪𝘵𝘢𝘵𝘪𝘯𝘨 𝘱𝘶𝘳𝘱𝘰𝘴𝘦𝘧𝘶𝘭 𝘵𝘳𝘢𝘯𝘴𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯. 𝘋𝘔 𝘮𝘦 𝘵𝘰 𝘸𝘰𝘳𝘬 1:1 𝘰𝘳 𝘸𝘪𝘵𝘩𝘪𝘯 𝘺𝘰𝘶𝘳 𝘰𝘳𝘨𝘢𝘯𝘪𝘻𝘢𝘵𝘪𝘰𝘯.

Nothing like a good Retreat to get the mind working reflectively on some principles of PD. Here are a few (ok, seven): Chris Dalton’s 7 Rules for Personal Development & Self-Awareness (for now, anyway). ❔ 1. Stay Curious: Question the Question Curiosity is not about answers. It's about interrogating the structure of the question itself. Every question carries assumptions, shaping the kinds of answers we consider possible. I’ve learned that when I pause to ask, “What’s behind this question?” or “What is this question assuming?” I often uncover far more than if I rushed to an answer. Curiosity grows when we challenge the way we frame our questions. 🤔 2. Expand Possibility: develop strong critical thinking, not strong opinions. Strong opinions close doors; strong critical thinking keeps them open. When I engage with new ideas, I aim to say “yes, and...” to what I encounter. What can I build on? What patterns can I explore? Learning happens in that space between conviction and flexibility, where I can tolerate ambiguity and contradiction without rushing to easy conclusions. 🚶♂️➡️ 3. Just start walking, and own the path (even when lost). Meaning isn’t inherent in the world around me. It’s something I construct through movement, through decisions, through risk. The path is only visible because I walk it. That’s when insights emerge. 🗺️ 4. Make maps of the territory, and don't mistake the map for the real thing. The models I construct to navigate life (mental, conceptual, or literal) help me make sense of the world, and they are not reality itself. A good map is useful, and it can never be complete. I remind myself that I am always working with a partial view and that my willingness to redraw my maps determines how well I adapt. 🙊 5. Listen with all your senses, and remember that what you sense is news of difference. I aspire to listen with my whole self. I generally fail. Information isn’t static; it exists in contrast. I notice how a sound stands out from silence, how a pattern forms against randomness, or how an idea sharpens when placed next to another. The moment I stop noticing difference, I stop learning. 🦸 6. Find your superpower, then wield it responsibly. We all have access to something that, when sharpened, can become our unique value. A talent without awareness is a liability. You cannot define a superpower as a strength unless you know when and how to use it with virtue and wisdom. It will be something you don't brag about. I'm not going to tell you mine. Keep yours to yourself. 🧘 7. Develop Systemic Awareness, Not Just Self-Awareness Socially, I am an individual because I am part of a system. My choices, actions, and beliefs exist in a web of relationships, organisations, and cultures I shape and am shaped as. Self-awareness alone isn’t enough; I need to see the larger patterns, the structures, and the forces at play.

March 15th of 2016, I was woken up at 4 am by an intense pain in my stomach. Attempting to start my day, I found myself staggering downstairs, only to be overwhelmed by nausea. It was a wake-up call, signaling that something was seriously wrong. This episode led me to a diagnosis that many hard driving professionals are familiar with: chronic stress and burnout, the silent toll of juggling multiple roles. At the time, I was navigating between 3.5 roles 1) being the Director of Business Development at a technology company 2) being an Executive MBA student at USC Marshall 3) being a new father 3.5) enduring a grueling three-hour daily commute from Pasadena to Santa Monica daily This pivotal moment marked the beginning of my deep dive into mindfulness. Until then I have studied various philosophy but never practiced. It’s a journey that transformed not just my personal well-being but also my professional performance. Through studying of classics like “Zen Mind, Beginner’s Mind,” immersing myself in multiple meditation retreats, absorbing countless content, and meeting with PhDs, I crafted a suite of mindfulness practices that became my cornerstone for not only managing stress but the source of high performance achievement - hit 120% of my sales goal that year 🛠️It’s became a secret weapon. A very useful tool. Here are some practical steps I've integrated into my life, which I believe can profoundly impact anyone's professional journey: 🧠Mindfulness Practices for High Performance Establish a Daily Practice: Each morning, I dedicate time for box breathing exercise (adopted by Navy Seals) This simple act of returning my focus to my breath whenever my mind wanders has sharpened my focus, improved my emotional regulation, and cultivated a powerful presence in all aspects of my life. Mindful Moments: Wove mindfulness into the fabric of my daily activities. I have blocked off time on my calendar in between back to back meetings. These brief moments for mindful activities between tasks have become a forcing function to reset and recenter. They enhance my engagement and efficiency with each task at hand. Mindful Listening: In every meeting and conversation, I practice fully focusing on the speaker, absorbing not just their words but also their non-verbal cues, without crafting my response in my head. This approach has not only deepened relationships but also ensured that I fully comprehend the nuances of each interaction. My journey underscores that peak performance transcends technical prowess; it's equally about nurturing mental resilience, embracing mindfulness, and fostering a profound connection with our personal value. In the high-stakes realms of management and revenue functions, where success is often quantified by outcomes, goals, and quotas, mindful approach offers a sustainable and fulfilling path to what we do. Helpful material in comment 👇🏼 #selfdevelopment #mentalhealth #mentalperformance #leadership

Do you have 10 minutes to rewire your brain? Whether you're 18 or 80, 10-15 minutes of daily mindfulness for 30 days could literally rewire your attention system. USC researchers have proved it using eye-tracking technology by comparing mindfulness meditation to audiobook listening and the results were pretty cool: ✓ Faster reaction times - participants moved their eyes toward targets more quickly ✓ Improved goal-directed focus - more direct eye movements, less getting pulled off course ✓ Reduced distractibility - better at ignoring visual "noise" With all of their participants, they found that all age groups improved equally. Young adults, middle-aged folks, and older adults showed identical gains. This wasn't about compensating for age-related decline - it was about enhancing cognitive performance at every life stage. What I love most about this is that these weren't self-reported improvements ("I feel more focused"). They were objective, measurable brain performance improvements tracked by precise eye movements. Mindfulness could be the secret to overcoming our distraction-heavy work environments. The science suggests that it likely boosts the locus coeruleus-noradrenaline (LC-NA) system (aka. your brain's attention command center). When this system is strong, you can focus better, react faster, and resist distractions more effectively. Who's ready to give their attention system a 30-day upgrade? 🎯 #Neuroscience #Mindfulness #ProductivityHacks

"I don't have time to meditate" is the most common objection I hear from busy professionals. My response? You don't need 30 minutes in lotus position to be mindful. What you need are strategic micro-moments that fit into the workday you already have. I've coached executives who initially dismissed mindfulness as "not for them" but still needed mental clarity for high-stakes decisions. What they discovered was transformative: mindfulness isn't just about meditation. It's about intentional presence you can access in seconds. Here are five micro-practices you can implement between meetings, during projects, or anytime your mind feels scattered: 1. Three conscious breaths Take three slow, deliberate breaths. That's it. Notice the sensation of air entering and leaving your body. This resets your nervous system in under 30 seconds. 2. The sensory check-in When stress peaks, pause and notice: • 3 things you can see • 2 things you can feel • 1 thing you can hear This pulls you out of rumination and into the present moment. 3. Transition moments Use everyday transitions as mindfulness triggers. Before opening your inbox, starting a meeting, or entering your home, pause for 10 seconds. Feel your feet on the ground. Set an intention for who you want to be in the next moment. 4. Single-tasking For 10 minutes, do just ONE thing. No checking notifications, no multitasking. Whether it's analyzing data, writing an email, or listening to a colleague. Be fully there. Notice when your mind wanders, then gently bring it back. 5. Mindful listening In your next conversation, practice listening without planning your response. Notice how often your mind jumps ahead. When it does, return to the speaker's words. This builds connection and reduces miscommunication. These micro-practices aren't productivity hacks. They're the foundation of purpose-driven leadership. They create the mental space needed for clarity, wisdom, and human connection. The most effective leaders don't separate mindfulness from their workday. They integrate it precisely when the stakes are highest. Try even one of these practices today. Notice what changes. And if you're ready to build resilience and mental clarity that transforms your leadership presence, I've created something for you. Subscribe to my newsletter here → https://lnkd.in/g9ZFxDJG You'll get FREE access to my 21-Day Mindfulness & Meditation Course with practical strategies to lead with clarity, resilience, and purpose. And feel free to repost if someone in your life needs to hear this.

Reacting impulsively to hurtful remarks can be a cycle that traps us, especially in the high-pressure environment of the corporate world. But what if there's an alternative? Picture this: taking an emotional detour, finding balance and self-awareness. Imagine navigating the workplace with a sense of calm and poise, even when faced with challenging interactions. This is the journey of mindful non-reaction and its profound impact on your emotional well-being. In the fast-paced corporate world, getting caught in the trap of immediate reactions is easy. A colleague's critical comment or a tense meeting can trigger an impulsive response, leading to unnecessary conflict and stress. But by embracing mindful techniques, you can break this cycle and foster a more harmonious work environment. 𝐏𝐚𝐮𝐬𝐞. 𝐁𝐫𝐞𝐚𝐭𝐡𝐞. 𝐎𝐛𝐬𝐞𝐫𝐯𝐞. When faced with a triggering moment, the first step is to pause. Take a deep breath and give yourself a moment to process the situation. This brief pause can be enough to prevent an impulsive reaction. Example: Imagine you're in a meeting, and a colleague makes a dismissive remark about your project. Instead of immediately defending yourself or reacting with frustration, take a moment to breathe. Observe your feelings without judgment. This pause allows you to respond thoughtfully, perhaps by asking for constructive feedback or clarifying your perspective calmly. 𝐋𝐞𝐚𝐫𝐧 𝐌𝐢𝐧𝐝𝐟𝐮𝐥 𝐓𝐞𝐜𝐡𝐧𝐢𝐪𝐮𝐞𝐬: Mindful Breathing: Practice deep breathing exercises to centre yourself during stressful situations. This helps in reducing immediate emotional reactions. Reflective Listening: When someone makes a hurtful remark, listen to understand rather than to respond. This can diffuse tension and lead to more productive conversations. Empathy: Try to understand the person's perspective before making the remark. This can help you respond with compassion rather than defensiveness. Break the Cycle. By incorporating these techniques, you empower yourself to respond thoughtfully, breaking the escalating reaction cycle. This improves your emotional well-being and sets a positive example for your colleagues, fostering a more respectful and collaborative work environment. In conclusion, mindful non-reaction is a powerful tool in the corporate world. It enables you to navigate challenging interactions gracefully, enhancing your personal and professional life. Embrace this new approach and watch as it transforms your workplace dynamics. As a coach, I've seen firsthand the transformative power of mindfulness. It elevates your professional interactions and enriches your personal growth. If you're looking to cultivate a mindful approach in your professional life, I'm here to guide you on this journey. Together, we can create a work environment where calm, clarity, and compassion thrive. #MindfulLeadership #EmotionalIntelligence #CorporateWellbeing #ProfessionalGrowth #MindfulnessCoaching #CoachSharath