Mindfulness Techniques For The Busy Entrepreneur

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So if you are a busy bee like me, you can use these simple mindfulness exercises to empty your mind and find some much-needed calm amidst the madness of your hectic day. I'm going to cover 6 exercises that take very little effort and can be done pretty much anywhere at anytime.

In our over-stimulated, technology-driven, instant-gratification filled lives, the age-old practice of mindfulness is more crucial than ever.

The American Mindfulness Research Association defines mindfulness as the “state, process and practice of remembering to observe moment-to-moment experience with openness and without automatic patterns of previously conditioned thoughts, emotions or behaviors.”

The practice, which often involves meditation, has been shown to have a range of health benefits from improved sleep to decreased anxiety in multiple studies.

Related: 4 Tips to Wire Your Brain for Entrepreneurial Wisdom

But in the lives of entrepreneurs and their packed schedules, it often feels like practicing mindfulness takes a backseat to pursuing productivity.

  1. As a busy entrepreneur, finding another chunk of time each day isn’t easy. But if you’re willing to gradually build up to just 10 minutes on a regular basis, you can experience the benefits of meditation. When you learn the simple meditations in this course, you and your business will benefit in the following ways.
  2. Email is a fantastic method of efficient communication, but can become a hindrance to productivity. The more people that went your eyes on their emails the more of your day you’ll spend tapping away in your inbox. Filter your emails into folders, prioritising only those that need answering immediately or by the end of the day.
  3. The Power of Mindfulness Techniques to keep you on track December 15, 2015 When I’m busy (and lets face it, these days it feels like all the time) I’m often guilty of letting manic, racing thoughts overload my poor frazzled brain, never giving it a chance to properly slow down and be in the moment.
  4. When you’re busy, you can turn a simple walk to your car, office, or around the block into a mindfulness exercise. To begin, eliminate distractions like your phone so that you can hone in on the experience. Focus on the simple feeling of movement as you take each step, the air in your lungs, and notice the beauty of your surroundings.

For each of our sakes, and for our collective sanity, here are five simple ways to increase mindfulness throughout a busy day:

1. Pause every morning.

Mindfulness Techniques For The Busy Entrepreneur Development

Mindfulness doesn’t have to take up a lot of time to be beneficial. In one study, published in 2014 in Psychoneuroendocrinology, participants who spent 25 minutes a day in mindful meditation felt less stressed in a test-like situation compared with those who did not.

Don’t try to meditate for long stretches of time at first. Start small and take a few minutes at the beginning of each day to reflect, be still and practice gratitude. Try to remember the bigger picture before getting wrapped up in email and other tasks.

2. Re-focus scattered thoughts.

Smartphones, apps, computers and tablets make multitasking too easy. With a lot going on, and a lot to get done in one day, thoughts can jump from A to B to Y to Z, quietly sabotaging productivity and exhausting the mind.

When the workday gets overwhelming and stress starts to creep in, focus on only one thing for a little while. Think about things to be grateful for -- health, friends and family or anything else. Taking the mini-break will help relieve stress and provide a refresher.

Research from the National Institute of Health UK, the University of Massachusetts and the Mind/Body Medical Institute at Harvard University suggests that practicing mindfulness at work can improve concentration, memory and the ability to learn new things and increase productivity.

3. Take time-outs.

Mindfulness Techniques For The Busy Entrepreneur Program

With constant emails, endless tasks on the to-do list and fires to put out, taking breaks seems counterintuitive. But working through lunch and forgoing all breaks may do more harm than good. Without breaking, the brain never gets time to rest and refresh, and opportunities to reflect and gain new insight are lost.

Related: 5 Negative Ways of Thinking You Need to Stop Today

Check out at least once in the middle of the day, even if just for a few minutes. Don’t surf the web, but actually take the time to fully step away from work. Go outside the office, put the phone down and just enjoy the present moment. Think about how the day is going and avoid thinking about what needs to be done next.

4. Eat well.

Eating too many sugary or fatty foods affects not only the waistline, but also emotions and overall feelings of well-being. Eating healthier can power the mind and body to feel better and more at ease.

When eating these healthy meals, practice mindfulness. Turn off the TV, close the laptop, stop Netflix and focus on the food. Enjoy the meal, focus on the flavors in each bite and appreciate the food. Think about its journey and where it has been. Appreciate it and give it respect while eating.

5. Be mindful of others.

Although mindfulness is an introspective activity, the practice affects the ways individuals interact with those around them. Take the time to think about others and do something nice for someone else. Helping and giving to others is perhaps the most refreshing and expansive activity one can engage in.

Mindfulness techniques for the busy entrepreneur lesson

In turn, practicing mindfulness drives compassion. In a study published in February in PLOS One, college students who practiced mindful meditation were more than twice as likely to give up their seat in a crowded waiting room for an injured individual than those who did not undergo mindfulness training.

Practicing mindfulness not only benefits the self, but also can bring peace to employees, colleagues and everyone around us. What could be better?

What do you think? How do you practice mindfulness in the midst of your busy schedule? Let us know in the comments section below.

Related: 7 Tips for Merging 'Mindfulness' Into the Workplace