Staying Centered and Present in a Busy Workday

With the rise of remote work and the constant influx of meetings, emails, and phone calls, it’s easy to get caught up in the chaos of a busy workday. Research has shown that our brains and nervous systems are wired to respond to stress and evaluation, making it challenging to stay centered and present throughout the day.

So, how do you stay grounded and focused in the midst of a jam-packed schedule? The answer lies in micro-resets – small, intentional actions that help you break up the monotony and recharge your mental and physical energy.

Turn the Meeting into a Walk-and-Talk

One of the most effective ways to reset is to turn video calls into phone calls and take a walk. By doing so, you can increase creativity, gain restorative movement, and soak up some much-needed sunlight. This approach not only helps you stay present but also fosters a more open and collaborative conversation.

Steve Jobs, the co-founder of Apple, was famous for his walk-and-talk approach. He believed that by removing the formalities of a video call, he could tap into the creative potential of his team members and foster a more relaxed and engaging discussion.

Take a Quick, Effective Physiological ‘Sigh’

Another powerful reset technique is the ‘sigh’ exercise popularized by Stanford neuroscientist Andrew Huberman. By taking two deep inhales through the nose, followed by a slow and deliberate exhale, you can activate your parasympathetic nervous system and calm your mind and body.

This technique, known as the ‘Balban technique,’ has been shown to reduce physiological arousal and enhance mood. It’s a simple yet effective way to pause and recharge, even in the midst of a busy workday.

Turn the Video Call into a Phone Call and Walk

If you’re stuck in a video call, try turning it into a phone call and take a walk. This simple switch can help you stay present, increase creativity, and gain some much-needed movement and sunlight.

Research has shown that walking increases creative output and fosters a more open and collaborative conversation. So, the next time you’re stuck in a video call, try taking a walk and see the difference it makes.

Do a Random Act of Generosity

Doing a random act of kindness can be a powerful way to reset and recharge. Whether it’s covering someone’s coffee, volunteering for a task, or sending a surprise note of gratitude, research has shown that giving activates the brain’s reward centers in ways similar to receiving.

So, the next time you’re feeling stuck or overwhelmed, try doing something kind for someone else. You might be surprised at how it can shift your perspective and help you stay centered and present.

The Doorway Reset

Before entering a meeting or starting a conversation, take a moment to pause and reset. Take ten seconds to name one thing you want to bring into the conversation, such as curiosity or patience, and one thing you want to leave behind.

This simple technique, known as the ‘event boundary,’ can help you stay grounded and focused, even in the midst of a busy workday.

Shrink Your Meetings

Finally, try shrinking your meetings to make them more manageable and less overwhelming. By setting time limits and using the gap on purpose, you can stay focused and avoid burnout.

So, the next time you’re scheduling a meeting, try setting a shorter time limit and see the difference it makes. You might be surprised at how it can help you stay centered and present.

Incorporating these micro-resets into your daily routine can help you stay grounded, focused, and present, even in the midst of a busy workday. By taking small, intentional actions, you can recharge your mental and physical energy and stay centered and present throughout the day.