Practicing Mindfulness During Work Hours

In the Navy SEALs, one of the first things we do when we get inserted on an operation is called a SLLS (pronounced “SILS”). It's short for Stop, Look, Listen, Smell. It's our way of getting our bearings on the ground before moving forward with a mission. Stop: Take a moment to pause and assess the situation. In business, this means taking a step back to review your goals, challenges, and opportunities before diving into action. Ever heard the saying "don't just do something, stand there?" (yes, I wrote it that way on purpose!) Well, there's wisdom in that! Look: Observe your surroundings and gather critical information. In the corporate world, this translates to understanding the market landscape, analyzing competitor strategies, and identifying key trends. Keep your eyes open—you might spot something everyone else missed. Listen: Pay attention to the sounds around you. For leaders, this means actively listening to your team, customers, and stakeholders. You know what they say: you've got two ears and one mouth for a reason. Smell: Use your senses to detect any potential threats or opportunities. In business, this involves being aware of subtle changes in the industry, staying attuned to the company culture, and recognizing early signs of both risks and opportunities. Think of it as your business's spidey sense. Applying SLLS in business ensures you’re not rushing blindly into decisions. It equips you with the situational awareness needed to navigate complex environments and make informed choices. So next time you're planning a new strategy, launching a product, or managing a team, remember to Stop, Look, Listen, and Smell. Trust me, a little bit of mindfulness can lead to a whole lot of success.

In a world obsessed with productivity hacks, your ability to distinguish between genuine problems and "small stuff" determines your leadership effectiveness. According to the Harvard Business Review 2024 Cognitive Leadership study, executives who practice emotional regulation outperform reactive peers by 37% in decision quality and demonstrate 42% higher team engagement scores. Here are three ways I advise clients to stop sweating the small stuff for extraordinary leadership results: 👉 Implement the "90-Second Rule." Emotional reactions chemically dissipate within 90 seconds unless mentally extended. Create a pause practice before responding to triggers, allowing natural emotional processing to complete. 👉 Adopt "Future-Frame Questioning." When facing apparent problems, immediately ask: "Will this matter in one year?" This cognitive reframing activates prefrontal cortex functions over amygdala reactions. 👉 Practice "Mindful Transitions." Take 30-second conscious breaks between activities to release previous task attachments completely. This prevents emotional carryover and compartmentalizes stressors. Neuroscience confirms this approach works: reduced cortisol production improves executive function, creativity, and relationship quality at a neurological level. Your leadership impact isn't built on reacting to everything—it emerges from responding only to what truly matters. Need help implementing this? Let's connect. #executivecoaching #productivity #mindset

🤦🏻 “How We Run Design Critiques at Figma” (https://lnkd.in/eERQmRnY), an honest case study by Noah Levin with helpful techniques and templates to run more effective design critiques ↓ 🚫 Most critiques are an avalanche of unstructured opinions. ✅ Good critiques are inspiring, and give you a plan of action. ✅ Critiques work best with 2–6 people in the room. ✅ Explain the problem before showing any work. ✅ Reiterate previous findings, decisions and research. ✅ Explain how far you are: 30%, 60% or 90% done. ✅ Explain what kind of feedback you are looking for. ✅ No Keynote/Powerpoint: Figma link + Observation mode. ✅ Assign a note-taker to capture key points (Google Doc). ✅ Show what you want to show: feedback is shaped by that. 🚀 Critique formats: 🎡 Round-the-room: everyone voices their feedback (2min / person). 🍿 Popcorn: freeform comments for flowing conversation. 🥁 Jams: for early explorations with brainstorms, group sketching. 🫱🏻🫲🏾 Pair design: for deep collaboration on a problem (small groups). 🤫 Silent critiques: for a large volume of written, structured feedback. 📋 Paper print-out: for complex flows and reviewing more at once. 📣 FYI critiques: for sharing context and invite feedback later. Design critiques are about applying critical thinking. It’s about how well a current iteration of design does what it’s trying to do. However, designers alone often don’t have the full picture. Don’t necessarily reserve critiques to design teams only: invite developers and stakeholders and PMs for early feedback. Don’t ask what people think — ask how well the design tackles a specific problem. And probably the most important thing is to enable a flowing conversations. Invite everyone to ask, to doubt, to scrutinize, but stay on point and gather structured feedback: that’s when good critiques emerge. Useful resources: Practical Design Critique Guide, by Darrin Henein https://lnkd.in/ey_cGKuc Mastering Design Critiques, by Jonny Czar https://lnkd.in/e_BYwNwf Anti-Behavior in Design Critiques, and How To Handle Them, by Ben Crothers https://lnkd.in/e4UrpsPs --- ⛵ Figma and Miro Templates Design Critique Meetings Guide (Figma), by Overflow https://lnkd.in/dE85MUAK Design Critique Template (Figma), by Janus Tiu https://lnkd.in/dCYp2MSY Design Critique Meeting (Figma), by Rodrigo Javier Peña https://lnkd.in/dP_8pCug Design Critique Playground Template (Miro), by Miroslava Jovicic https://lnkd.in/eryJShRd #ux #design

This one habit of yours you do during your walks while cooking or waiting is killing your creativity. Even I am guilty of it Think about it - when was the last time you took a walk without your earphones? Or cooked a meal without a podcast playing? Or simply wait somewhere without scrolling through your phone? We've become allergic to silence. Every moment needs to be filled with some form of media Here's what we don't realize: this constant need for entertainment isn't making us more productive or creative. It's doing the opposite. Your brain needs empty spaces. Those quiet moments of boredom? That's where the magic happens. That's where ideas form, where solutions emerge, where creativity blooms. Last week, I tried something different - left my phone at home during my morning walk. The first few minutes were uncomfortable. My mind kept reaching for that familiar dopamine hit. But then something interesting happened. By the time I got back, I had clarity about a project I'd been stuck on for weeks. The solution had been there all along - I just hadn't given my mind the quiet space to find it. Your best ideas don't come from consuming content. They come from giving your mind space to process. Real creativity happens in the gaps between entertainment. When you allow yourself to sit with that discomfort of having nothing to do, your mind starts solving problems you didn't even know you had. So here's my challenge to you: Create pockets of boredom in your day. Start small - maybe it's a silent coffee break or a device-free walk. Your best ideas are waiting in that silence. When was the last time you embraced boredom? #productivity #creativity #mindfulness #personalgrowth

The leadership decision that changed everything for me? Learning to pause before deciding. Research shows leaders make up to 35,000 decisions daily. Your brain wasn't designed for this volume. But it can be trained. I see this especially with women leaders - pressured to decide quickly to prove competence. The cost? McKinsey found executives waste 37% of resources on poor choices made under pressure. When I work with senior women leaders, we start with one truth: Your brain on autopilot isn't your best leadership asset. Here's what happens when you bring mindfulness to your decisions: 1. Mental Noise Quiets Down → The constant chatter in your head calms → You hear yourself think clearly → The signals that matter become obvious → One healthcare executive told me: "I finally stopped second-guessing every choice" 2. Emotional Wisdom Grows → You notice feelings without being controlled by them → You respond rather than react → Your decisions come from clarity, not fear → A tech leader in our program reported: "I stopped making decisions from a place of proving myself" 3. Intuition Becomes Reliable → Your body's wisdom becomes accessible → You detect subtle signals others miss → Research shows mindful leaders make 29% more accurate intuitive judgments → A finance VP shared: "I can now tell the difference between fear and genuine caution" 4. Stress No Longer Drives Choices → Pressure doesn't cloud your thinking → You stay composed when stakes are high → Your team feels your steadiness → As one client put it: "My team now brings me real issues, not sanitized versions" Have you noticed how your best decisions rarely come when you're rushed or pressured? The women I coach aren't learning to decide slowly. They're learning to decide consciously. Try these practices: 1. Before high-stakes meetings, take three conscious breaths 2. Create a "decision journal" noting your state of mind when deciding 3. Schedule 10 minutes of quiet reflection before making important choices Your greatest leadership asset isn't your strategy. It's the quality of your presence in the moment of choice. What important decision are you facing that deserves your full presence? 📚 Explore practical decision frameworks in my book - The Conscious Choice 🔔 Follow Bhavna Toor for more research-backed wisdom on leading consciously 💬 DM me to learn how our leadership programs help women leaders make conscious choices that transform their impact

For years, I’ve talked about elevating consciousness in leadership, and every now and then, I still get the same reaction: “That sounds nice, but we’re here to perform, not meditate.” Let’s clear something up: consciousness is not about slowing down, becoming passive, or adopting a “hippie mindset.” It’s actually the opposite. Consciousness is about operating at the highest level possible, with clarity, intention, and presence. It’s about making better decisions, leading with impact, and sustaining high performance without burning out. Think about elite athletes. They don’t just push harder, they master their energy. They train their minds to be fully present, highly aware, and intentional with every move. That’s what gives them an edge. And it’s no different in leadership. Most people in high-pressure roles run on adrenaline, reactivity, and sheer willpower; which works, until it doesn’t. Eventually, burnout catches up. Fatigue sets in. Decision-making becomes clouded. And when leaders aren’t sharp, neither are their teams. Conscious leaders, on the other hand, don’t just manage time. They manage energy. They know that performance is not about how much you do, but how well you do it. They make choices with clarity. They regulate their emotions, so they don’t get thrown off by every fire drill. They create space to think instead of reacting to every ping, meeting, or demand. The result? Better decisions. Stronger teams. Higher output—with less chaos. So, next time you hear “conscious leadership,” don’t think of it as an abstract concept. Think of it as a competitive advantage. Because the leaders who master their awareness, intention, and energy? They don’t just win in the short term. They stay in the game for the long run.

The higher the stakes, the harder it becomes to hear yourself think. When tension rises, the default is to speed up. Fill the silence. Push through uncertainty with urgency. But some of the worst decisions get made in that headspace. Clarity doesn’t come from pressure. It comes from presence. Simple practices like breath awareness and short pauses between meetings aren’t soft skills. They’re structure. They allow leaders to observe before reacting, and to respond without bringing yesterday’s stress into today’s conversation. Decision quality improves when the nervous system is calm. Not passive. Not disengaged. Just steady. I’ve found that centered leadership doesn’t just benefit the person making the call. It shifts the energy in the room. It creates space for better thinking, deeper listening, and more resilient outcomes. If you’re navigating complexity, try slowing down your response time—not your progress. Presence might be your most underused advantage.

We all have thoughts—they come and go, sometimes helpful, other times disruptive. But how often do we stop to consider the difference between simply having a thought and truly thinking? For a long time, I didn’t. I’d find myself overwhelmed by negative thoughts, letting them dictate my mood, my decisions, and even my actions. A single critical thought could spiral into a day of self-doubt or frustration. But over time, I realized something powerful: Thoughts are just that—thoughts. They aren’t facts, and they don’t define us unless we let them. Thinking, on the other hand, is the process of consciously engaging with those thoughts, evaluating them, and deciding how to respond. I remember a time when a negative comment at work would leave me doubting my abilities for days. But then I started practicing mindfulness and intentional thinking. Instead of letting that initial thought take control, I’d pause, reflect, and ask myself, “Is this thought really true? Or is it just a fleeting moment of doubt?” By shifting from reactive thoughts to proactive thinking, I’ve been able to manage my emotions more effectively and make decisions that align with my true self. This shift hasn’t just helped in my professional life, but also in my personal growth. The lesson?  Thoughts will come and go, but it’s up to us to decide which ones we give power to. Here are a few practices to stay mindful and keep your thoughts in check by focusing on the acronym S.H.A.P.E: 1. Stop and Reflect: Before reacting, I take a moment to breathe and assess the thought’s impact. 2. Hold a Positive Perspective: I challenge negative thoughts by asking if they are based on facts or just assumptions. 3. Acknowledge Gratitude: Redirecting my focus by listing things I’m grateful for helps shift my mindset. 4. Practice Mindfulness: Engaging in meditation or deep breathing grounds me in the present. 5. Evaluate and Act: I decide if the thought is worth acting on or if it should be dismissed. What about you? Have you experienced the difference between thoughts and thinking?  How do you ensure your thoughts support your growth rather than hinder it? #mindset #mindfulness #leadership #hr #thoughts Pic credit : To the respective owner

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

Making decisions when triggered by anger, stress or dark emotions is very risky. No good ever comes from impulsive action driven by ego and negativity Regret: Hasty choices invariably result in outcomes that you later wish to undo. Damaged Relationships: Emotional outbursts strain connections with others, leading to misunderstandings and resentment. Missed Opportunities: Quick reactions cause us to overlook valuable insights or alternative solutions. Wise leaders apply Tao and Zen principles to navigate turbulence with clarity Pause and Breathe: When suddenly overwhelmed with emotions, center yourself and breathe deeply. The Taoist principle of “wu wei” or effortless action is best practice. By pausing, you allow yourself to ‘zoom out’, step back from the emotional whirlwind and regain perspective as a detached observer Cultivate Mindfulness: Practicing mindfulness helps you become aware of your emotions without letting them control you. Zen teachings emphasize living in the present moment, which can foster clarity in your decision-making process. Ask yourself: What is the root of my emotion? What am I truly feeling? Seek Stillness: In chaotic moments, seek out the eye of the storm. Search inside for a quiet space, physically and mentally. The Zen practice of meditation means to observe your thoughts and feelings without judgment. Stillness can help illuminate the path forward, enabling you to think more clearly. Consider the Bigger Picture: Reflect on the long-term implications of your decisions.The Tao precepts of harmony and interdependence, emphasize the interconnectedness of all things. Ask yourself how your choices will affect not only you but also those around you and the broader context of your situation. Consult Inner Wisdom: Turn inward for guidance. Tao and Zen each emphasize the importance of self-awareness and intuition. Engage in reflective practices, such as journaling or quiet contemplation, to tap into your inner wisdom and discern the right course of action. Embrace Flexibility: Recognize that life is fluid and ever-changing. Just as water adapts to its container, allow your decisions to be flexible. This doesn’t mean being indecisive; rather, it means being open to change and adjusting your path as new information arises. A leader never reacts Cultivate a mindset that prioritizes clarity and sound judgment amidst turbulence. A leaders ability to pause, reflect, and act with intention not only fosters personal growth but also nurtures healthier relationships In the words of Lao Tzu, “Knowing others is intelligence; knowing yourself is true wisdom.” Have a wonderful weekend my friend #DecisionMaking #EmotionalIntelligence #Mindfulness #TaoWisdom #ZenPrinciples #Leadership #SelfAwareness #PauseAndBreathe #InnerWisdom #Flexibility #Clarity #PersonalGrowth #HealthyRelationships #EmotionalResilience #ReflectAndAct #Wisdom #Regret #Interconnectedness #StressManagement #MindfulLeadership