When engaged in extensive planning or worrying, especially about worst-case scenarios, ask yourself “Is this useful?” to discern between constructive anguish and useless rumination, and avoid diminishing returns.
Set a recurring reminder (e.g., on your phone’s home screen or hourly pop-up) to ask “Is this useful?” to prompt self-reflection and prevent excessive worrying throughout the day.
When experiencing strong emotions or thoughts, make a soft mental note (e.g., “anger,” “thinking,” “hearing”) to non-judgmentally observe your direct experience and how it manifests in your body, which can reduce suffering.
If you want to introduce mindfulness or other positive practices to others, lead by example rather than talking about it excessively, allowing your positive changes to inspire interest in others.
Develop your innate capacities for focus (sustaining attention), clarity (understanding your filters/biases), creativity (allowing spaciousness for new ideas), and compassion (deep understanding and kindness) to influence for the better.
Practice self-compassion by finding ways to nourish yourself (e.g., getting enough sleep) to ensure you can access your best self and perform your best work, rather than viewing it as “going soft.”
When dealing with a difficult or toxic person, practice loving-kindness by mentally repeating phrases like “May she be happy, may she be healthy, may she live at ease” to shift your internal state and approach the interaction with more calm and openness.
Each morning, review your calendar as if seeing it for the first time, noting thoughts and bodily sensations, then ask yourself where you can make a conscious choice to be more personally nourishing, efficient, or less wasteful, often leading to prioritizing what’s truly important.
Schedule sacrosanct “free parking” spaces (e.g., one hour weekly) on your calendar that cannot be interrupted, and use this time to explore interesting topics, connect with people, or address items from a running list of things you didn’t get to during the week.
Become aware of the stories you tell yourself (e.g., “people will think I’m not interested,” “so-and-so will talk about us”) and gently hold them as potentially untrue, creating space to ask “What’s called for in this moment?” rather than being driven by fear.
Actively cultivate your mind’s capacity for reflection to create spaciousness, foster creativity and innovation, and access your innate wisdom.
During periods of intense planning or worrying, occasionally pull yourself out of your thoughts and bring your awareness back to your body for brief moments to reduce feeling lost or overwhelmed.
When suffering or bothered, investigate what you are not being mindful of, as non-judgmental awareness of even unpleasant experiences can temporarily alleviate the suffering.
Consider how all aspects of your life (diet, sleep, work, family) intertwine with your meditation practice, as meditation aims to improve your overall life, not just the practice itself.
View frustrating daily experiences (like shopping at Costco) as opportunities to practice mindfulness and train yourself to be awake and aware of your internal state, rather than expecting annoyances to disappear.
When your mind wanders during practice or daily life, gently note the distraction and then return your attention to the present moment, without self-criticism.
In competitive environments, practice compassion by treating people with equanimity and respect, and listening open-heartedly, understanding that this does not mean sacrificing competitive advantage but rather upholding ethical principles.
When introducing mindfulness training to a group, ensure that participation is voluntary, as forcing attendance can lead to a “disaster” due to the challenging nature of the practice.
Recognize that you have the right to control your own calendar; actively schedule time for yourself and what is important, rather than allowing others to dictate all your availability.
Reflect on individuals who have positively influenced your life and ask yourself “Why?” to identify the core qualities (e.g., listener, supportive, respectful, compassionate) that define truly impactful leadership, guiding your own behavior.