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If this job gets crazy, I might start carrying a parachute.
One client, considering endless email floods, consecutive meetings, and 10pm, is the perfect time to ask about details of a minor contract. “Off” button. And in a world where you actually worship busy things, slowing down can feel like a crime.
But here’s the kicker. Move faster, and more is not necessarily the answer. If the secret of success is shattered violently, half of the workforce is not wobbling at the edge of burnout.
That’s where mindfulness begins. No, I’m not going to tell you to quit your job and move to the monastery. Mindfulness isn’t about leaning over on a yoga mat for an hour. It is about weaving in small moments of consciousness on your day, focusing in the midst of chaos and (almost) staying sane.
And the best part? It takes much longer than scrolling through Instagram while pretending to respond to emails.
Why Mindfulness is a superpower you didn’t know you didn’t need?
At the heart of it, mindfulness is here. Rather than being lost in an email avalanche, we highlight tomorrow’s client meetings and play back the nasty interactions in last week’s loop. Without immediately spiraling into excessive thinking or panic modes, you realize what’s going on in that moment.
For experts who juggle 37 things at once, this is a game changer. Here’s why:
1. Lower stress (also known as saving your sanity)
Harvard researchers have discovered that mindfulness lowers cortisol. This is a stress hormone that turns us into a tired, fat (and fat) version of ourselves. Even some deep breaths can help you go from “I need to quit my job and live in the forest” to “It’s okay, I have this” (Harvard Study).
2. It helps you to actually focus
In a world where mobile phones, laptops, notifications all fight for your attention, focusing on one thing at a time feels almost unnatural. Mindfulness keeps your brain closed and trapped – no more rereading the same email five times.
3. It’s less jerk you (seriously)
Have you ever snapped someone because you were overwhelmed? Stupid question – we all have. Mindfulness creates a pause between “I’m about to lose it” and “Let me react like a reasonable adult.” It helps you regulate your emotions, so you don’t just respond on autopilot.
4. Stop multitasking madness
Multitasking feels productive, but it’s actually a scam. Research from the American Psychological Association shows that it kills efficiency and increases errors. Mindfulness teaches us to focus on one thing at a time. This makes it faster and more effective in the long run.
5 Simple Mindfulness Habits to Fit Your Busy Life
Forget the overhaul of life. These are small, viable shifts that can make a huge difference. No big time commitment is required.
1. 60 seconds reset
Once everything starts to feel overwhelming, pause for a minute. Close your eyes, inhale for a 4 count, hold the 4 people and exhale with 6 people. Repeat 3-4 times.
Why it works: This little breathing trick tells your nervous system to relax. Relax quickly and no need for a meditation retreat.
When to use: Just before a large meeting, after a nuisance email, or whenever you want to throw your laptop out of the window.
2. Start your day with intent (not just caffeine)
Instead of checking your emails right away, it takes 30 seconds. What do you want to focus on today? Write it down and say anything that works.
Why does it work: It gives direction to your brain, so you don’t just respond to what comes in your path.
When to use: the first thing in the morning, preferably looking at your phone before you fall into the deeper notifications.
3. Single task like a boss
Select one task. Do that task only. If your brain is trying to attract you to the other 10 things, gently take it home.
Why it works: You get more results with more mistakes in less time. Win-win.
When to use: Whenever you switch between 47 tabs and achieve nothing.
4. Do a mindful walk (your phone is not glued to your face)
Instead of getting rid of it during your break, you’ll go outside and actually notice your surroundings. Your feet will hit the ground, pay attention to the breeze and listen to the sounds around you.
Why does it work: Move your body + fresh air = instant mental reset. Bonus: It boosts creativity.
When to use: at noon, when your brain feels like a mash and caffeine isn’t doing the trick.
5. End the day with gratitude (even if it’s just “I survived”)
Before going to bed, think about three things you are grateful for. They don’t have to be profound: both “Coffee exists” and “I didn’t lose my mind today.” Close your eyes and feel the feeling. This is not exactly what’s listed. Choose something and experience something you are grateful for for a while.
Why it works: It trains your brain and focuses on what’s good, not on what’s going wrong. Also, better sleep.
When to use: Before going to bed instead of scrolling until you fainted.
How to actually make mindfulness a habit (don’t forget in two days)
Small changes stick when they fit what you already do. Here’s how to actually continue mindfulness:
Combine it with existing habits: Take a deep breath while waiting for the coffee to brew. Set your intent before opening the laptop. Check your gratitude while brushing your teeth.
Set of reminders: The simple phone alarm labeled “Breathe, You Maniac” is phenomenal. My favorite is not to take a deep, slow breath and not to watch text notifications.
Small start: Choose one habit and do it consistently. Once you’re stuck, add another one.
Be kind to yourself: you will forget sometimes. There’s no need for guilt. Get it back and continue.
That’s not something to do more. It is to exist
Mindfulness is not something you add to your to-do list. It is to find a pocket of consciousness in the middle of everything else.
The more you practice, the easier it becomes. And before you know it, you become someone who stays calm under pressure, actually listens to the meetings and doesn’t feel their brains burning constantly.
Start with one habit. I’ll stick to that. See how even the smallest moments of mindfulness can be more calm, more focused and become your own version.
And if everything else fails – don’t forget to breathe.
tl;dr (I’ll get it because you’re busy)
Mindfulness = Take care instead of running on Autopilot.
It helps in stress, focus, emotional control and productivity.
Small habits work best: breathing exercises, intentional setup, single tasks, mindful walks, thank you.
Start small, pair with existing habits and don’t rethink them.
You got this. Now take a deep breath.
Resources to go deeper
Aaron Hendon’s extensive experience in real estate and entrepreneurship gave him a unique perspective on how to navigate the most precarious market situations. Connect with Aaron via Instagram and LinkedIn.
