Calm your mind. Find focus. Get stuff done.
3 steps to re-centre and regain momentum.
The title of this post is the same at the sub-title of my book Do Breathe: Calm your mind. Find focus. Get stuff done.
And yet this is the first time I’ve written about them in this new context we all find ourselves in.
Like many I’ve been in shock, and I’m only just now emerging into this new reality. Strangely however, our inner reality has changed very little. Except for the crucial fact that we are faced with it more than ever.
How you deal with your inner world over the next months will define how you respond and hopefully grow.
And all this starts with keeping your cool.
If you’re feeling stuck or in a rut, why not try this simple 3 step exercise: Calm your mind. Find focus. Get stuff done.
1. Calm your mind.
The fastest way to slow down your thoughts, is first to slow down your breath.
We recommend 6 breaths per minute.
This has been shown in research to be the ideal rate for most people to trigger their innate relaxation response and reduce stress.
Try following these 3 simple steps, to breathe yourself better and calm your mind.
Sit down somewhere comfortable and preferably quiet. (Or put headphones on). Place both hands on your belly with the fingers lightly touching and breathe deeply from the belly.
Close your eyes and focus on breathing in and out through your nose. Feel the air passing softly and smoothly.
Count to 5 as you breathe in and 5 as you breathe out.
Repeat for 3-5 minutes. (And everytime you wash your hands.)
By reducing stress you will be able to access the front part of your brain and think more clearly.
You can listen to, and watch, a 2 minute guided breathe with Michael here.
2. Find focus.
Your mind is probably still full of thoughts and concerns. So now we are going to empty your mind and find focus.
Watch this video or follow the instructions below.
Take a small notepad and pen.
Write down one thing per page if possible and continue to write until everything is off your mind.
Personal stuff. Work stuff. Other stuff. Things to do. Things to buy. Things to make. People to connect with. Ideas to share. Small issues. Big ones.
Whatever is on your mind, write it down.
By reducing this mental load you can access more of your brain power to think and make better decisions.
Now spend a few minutes looking through the contents of your mind and circle the 3 most compelling issues to work on. Maybe a work one, a personal one and a social one?
As you consider, reflect on these questions:
What would a successful outcome look like?
Can you visualise yourself doing it?
How will you feel when it’s sorted?
Now write down the 3 issues on separate pages and your 3 outcomes beneath each one.
3. Get stuff done.
Most to-do lists are un-doable.
They are often a list of issues or outcomes without the next action clearly defined. This is why you get stuck and lose momentum.
So let’s break each outcome down into the very next action.
Start with a verb. Call. Email. Find. Make.
Are you sure this is the next action? And you have everything you need to do it?
When you are your sure you know the next action for each of the 3 key issues you chose, ask yourself this:
Can it be done in 2 minutes or less?
If yes, just do it, now.
Find your centre. Act wisely.
And breathe...
If you found this useful, please share with anyone you know who’s feeling a little stuck.
Let’s breathe the world better, together.