Fundamentals:

1. Spend some time thinking about what parts of yourself you’re neglecting – your body, your mind, your spiritual side, your need for friendship and love, your connection with your own life story?

2. Ask yourself a simple question – how could I spend my days in a way that would make me feel excited about waking up in the morning?

In the moment:

1. Make a point of noticing how much mental time you spend in the future – in the meetings before you get there, in the office when you’re playing with your kids…

2. Be mindful of the quality of your presence and how it affects other people – are you keyed up, distracted, energized, or bored?

3. Practice mindfulness by opening up to and focusing upon the present moment, give right here/right now your full attention.

4. Make a determined effort to be present even for the things you have come to do mechanically – when you answer the phone for the 20th time, really be there with answering the phone for the 20th time.

5. Notice how the rhythm of the moment changes as you go through your day – experiment with consciously altering it.

6. Take a few mini-breaks during the day – concentrate on putting things in perspective, appreciating what is good, breathing and stretching exercises, a favorite spiritual practice, etc.

7. Get to meetings early so you can compose yourself before the others arrive.

8. Pause after you finish one task before beginning another – if possible, make the pause last several minutes.

9. Value the process toward any outcome, not attaching satisfaction only to the realization of your goal.

10. Find simple ways to bring levity and lightness into your work.

11. Lose yourself in genuine care for other (E-K-G – Encouragement, kindness, guidance).

12. Learn how to time shift in the midst of busyness – while waiting for a fax transmission, or for the photocopying to finish, or for the elevator to arrive, time shift into the present instead of feeling the rush and anxiety of tasks still waiting.

Time boundaries:

1. Come to work 10 minutes early and claim this time for yourself – eat breakfast, read the newspaper, or make a personal call.

2. Set aside a regular time for planning – no interruptions, no crisis management, no attention to current issues allowe

3. Don’t work during lunch – if you must have a business discussion, finish it quickly and spend the rest of the time in casual conversation, enjoying the food.

4. Learn how to say “no”, recognizing when you are over-extended.

5. In your calendar, make appointments with yourself – use this time for planning, simple breathing, getting centered, or needed self-reflection.

6. Learn how to ask for help when feeling overwhelmed or out of sync.

7. Get together with a friend or a support group to encourage one another.

1. Notice the simple things you do that you actually get satisfaction from, whether going over spreadsheets, using the computer, or tallying the sales for the day – don’t rush such tasks, let yourself be present with them.

2. Keep sources of inspiration such as words, music, or pictures close to you and draw from them readily.

3. Practice “senseless acts of beauty” in your environment – change the lighting, bring in flowers, rearrange the pictures on the wall, or the things on your desk.

4. Be in the present when you clean your desk, realizing how getting rid of the clutter helps clear the moment.

Suggestions adapted from several sources:
 Timeshifting by Stephan Rechtschaffen, M.D.
 Transforming Practices by Steven Keeva
 Living in Balance by Joel and Michelle Levey
 Leadership from the Inside Out by Kevin Cashman