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How to Be More Present at Work

Hint: hitting pause in the middle of the day can help

· Personal Growth

Sometimes we become so focused on our work and checking things off the list that we hardly notice we’re no longer acting with intention but rather out of habit. So what? You might be wondering… When you are on autopilot, or simply getting things done for the sake of it, you might not be in touch with what you are actually doing or why you’re doing it.

It’s important to check in with yourself every so often to reconnect with what it is you are trying to achieve. Think of it as hitting the pause button in the middle of the day to ask yourself if you are still working towards the goal you set out to achieve and if you’re doing it in the best way possible. Is there something you could optimize? Or do you need a break?

I bring this simple practice into every leadership development program I facilitate - giving people a few moments of mindfulness to be present where they are, and to check in with themselves to see if they feel good about where they are.

I am sharing with you all the Pause button - an easy way to take a 5 minute break in the middle of the day and check in with yourself.

The Mindful Pause

1. Find a comfortable position in your chair, to plant your feet firmly on the ground and sit with your back upright. For the next 60 seconds, you will clear your mind from any thoughts that might be coming up.

2. Take your mind of your responsibilities and what is waiting for you back at your desk. Simply be present where you are and focus on your breath.

3. Set a timer, if you have one, for 60 seconds. This will let you know when you should begin and end, so your mind can be free to focus only on your breath.

Focus on your breath. Just your breath.​

4. Once you find a comfortable position, set the timer and close your eyes.

Set time for 1 minute.

5. Please Begin. Allow your timer to track the time so you don’t have to.

6. Once the bells have gone off, slowly bring your awareness back to the room.

Slowly, open your eyes.

7. Remember your intention for being here today. Reconnect with why you showed up and what you hope to gain from being here.

8. Now get back to work, feeling connected to why you are there and fully present in what you are doing.

If you feel so inclined, write a few notes down about what you experienced. And how you feel following the short pause. You can repeat this exercise as many times as you need throughout the day to stay focused and energized.

Amanda Parker, Founder of The Courage Factory, works with first time leaders, like you, who want to hit the ground running so they can succeed in their new role. Through coaching with Amanda, you will clarify your leadership strengths so you can start to feel confident in your ability to inspire, engage, and lead others.


Schedule a no-obligation discovery call to see if you're a fit for Lead With Purpose and start building your leadership confidence today.