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Refocus! 15 Second Reboot:

In this age of distraction and multi-tasking, it is easy for your mind to become cluttered and bogged down with details that are not important. This is when you feel fatigued, make poor decisions or show up less than your best.

Use this simple and powerful process to regain your attention and re-train your mind to focus. It is a 2 step process.

Step 1 is using your breath to reset your nervous system. Distraction, information overload, acceleration of demands puts people into a stress reaction, which goes unnoticed by them, and attention and focus are compromised. By integrating your breathing with gratitude you have the missing ingredient in using your breath to reset the stress reaction and activate your resilience.

Step 2 is deliberately focusing your mind. This is easier once you use gratitude breathing to reset. Scroll down for Step 2.

Step 1: Deliberate Breathing (Gratitude)

Breathe with purpose

Breathing is your number one defense

against the stress reaction. You have to breathe deliberately, with purpose.

When stressed, breathing changes to accommodate the flight or fight reaction; breath becomes more shallow and the acid build-up from tension, is not released. Practice this technique and break away from the debilitating impact of the stress reaction.

Use this technique to reset the stress reaction and unhook from the build up of pressure and tension.

What Will You Gain From This Practice

RESET: Stress Reaction

Using this practice regularly will reset the destructive nature of the stress reaction and make it easier to get out of the vicious cycle.

FOCUS: Attention

The depleting emotions of irritation, annoyance, frustration that trips the stress reaction cause you to focus on the wrong things.

CLARITY: What's most important vs what's urgent

When you are distracted by the false sense of urgency from the stress reaction, it is difficult to be clear. Messages are often muddled.

PRESENCE: Maintain your confidence and leadership

Think about how you feel when stressed and when calm. You show up more credible and powerful when calm. Use this technique to power up your presence.

Step 2: Reboot Your Attention

Let’s say you are in a staff meeting. You don’t like being there because it takes time away from finishing up your work. In the past, to avoid feeling the resentment, your mind wandered, and you would think about your next vacation or some place you loved visiting. Rather than being distracted by what is happening internally, you are going to reboot your attention.

Step-by-Step Instructions:

To be more present, try this instead.

  1. Clear your mind, use the deliberate breathing process in step 1.
  2. Imagine this is the very first time you have been in the meeting. What do you notice?
  3. Your only job is to observe. Let any thoughts drift away.
  4. What do you notice? How is this different from what you normally notice?

Listen to the 2.32 minute audio:


Now, reflect on this experience, write out your response in your journal. What did you notice that you had not before?

Use this 3-5x day and you will train your brain to focus more easily. This simple practice will help you develop mindful attention.

For more information on using your mind to shirt your perspective, check out: