You’re facing a deadline. How can you use mindfulness to deliver your best work?

To excel under a deadline, apply mindfulness by planning tasks meticulously: Breaking them down into manageable steps, and setting realistic deadlines. Prioritize mindfulness meditation to centre your mind and enhance concentration. Also remember to - Stay present during work, take mindful breaks to prevent burnout, and embrace imperfection, recognizing it as a part of the creative process.

When there’s deadline, it’s useful to break the work into segments. And one may ask the following questions before every task What am I going to achieve? What are the needed resources? Is there availability of all the resources? How much time is need to complete the task? What can be the possible sabotage to achieve the task? How can I overcome the sabotages if any? How am I going to do the task? After achieving, how am I going to celebrate? Planning to achieve the goals and acknowledging every milestone is important when it comes to deadlines. I believe the true joy is in the process of doing work while the result is a byproduct. So doing every bit with joy and interest is a great way of approaching work.

L'art de l'organisation se passe dans la capacité d'agir de manière pro active. Il en est de même quant à la gestion de ses émotions

Marsha Linehan has broken new land in CBT. The resistance to anything that could not be explaind in terms of CBT has been lifted. Meditation and hypnosis, once called monoideism, deal with an activation of the parasympathetic nerv system. Initially the spontaneous attention is focused either on some bodily sensation (local awareness) or some mental image (global awareness). In meditation focus may be on the breathing. The result is a relaxation reflex and a feeling of wellbeing. Then the inner world can easily be activated, spontaneously or by suggestion. The mental activity is a serie of spontaneus reflexes. To suggest is to motivate, which means making effort to elicit images of a desired goal in order to make it influence the behavior.

One effective strategy that I have used to meet deadlines is to delegate tasks that do not require my specialized expertise. By distributing responsibilities wisely, I can concentrate my focus and efforts on tasks that are crucial in achieving a successful outcome. This approach not only enhances efficiency but also guarantees that my attention is directed towards the essential elements that demand my expertise, which contributes to the overall effectiveness of the project.

One of the most powerful and simple list practices that I teach is the 90 second breath break. All you need to do for this is stop and pause and follow your breath for 90 seconds it will instantly deactivate stress and help you refocus again

I have a friend who always says, 'Whenever you are busiest is when you need to be the calmest.' Only then you can do everything you have to do. I have cherished these words for years, and they have helped me to get through stressful times and deliver my best while remaining tranquil.

Relaxing is key. With long work hours, our muscle often tense and then our breathing becomes more shallow. To avoid shallow breathing (triggers fight or flight nerves), we ideally sit more upright and breathe through our belly. Hunching over our desk decreases lung capacity. Stretching the arms like wings, and allowing our belly to expand on the inhale are two simple steps. Then imagining to expand our belly and entire body like a balloon to fill it up with oxygen. Adding a smile activates so-called “Happy Hormones” - if we like it or not. The upright posture, deep breathing and smile we ideally continue to practice. Tools like our free browser extension also offer breath and posture reminders on the screen. So we’ll get healthier habits.

Observa tu respiración... ?Cuánto tardas en inspirar? ?Cuánto tardas en espirar? Dedica unos momentos a contar y después, poco a poco, trata de igualar los tiempos de la inhalación y la exhalación. Cuando te sientas bien con esa respiración, continúa alargando el tiempo de la exhalación. También puedes probar a introducir una peque?a pausa a pulmón lleno antes de soltar el aire. El conteo le facilita a la mente un anclaje, un foco de atención. A menudo el cuerpo se estresa y la respiración se vuelve superficial si hay un exceso de pensamientos o un pensamiento rumiante. Al proporcionar a la mente una tarea que realizar, los pensamientos ansiosos van perdiendo fuerza y cuerpo, emociones y mente van entrando en un estado de mayor calma.

Breathing exercises train your relaxation response, which put on the brakes to your fight-or-flight (or freeze) stress system. When you have a deadline, you might shut down or want to avoid working. Breathing calms your nervous system which will improve your focus, concentration, and motivation.

"First things first" is a great phrase to remind ourselves when we feel under pressure at work. Knowing our priorities is also essential in getting things done one by one. Starting with the most important task at hand would be logical. Having a deadline would also be handy.

Multitasking? More like multi-distracting. When a deadline is breathing down my neck, I remind myself: “Focus on one thing, Jennifer!” It's like being a spotlight, illuminating one task at a time. This way, I’m not scattering my energy like confetti. When my mind starts to wander, and believe me, it does love a good wander, I gently steer it back to the task at hand. It's like having a mental leash for your thoughts. Focusing on one thing helps me work not just harder, but smarter. And let's face it, when you're racing against time, smart is what you need.

Deadlines can be great motivators. It’s how we face those that can be troublesome. I often use a timer and work on the one task for 20-30 minutes; get up and step outside to take a walk, look at the clouds, and breathe deeply. Then I head back to work for another 20-30 minutes and repeat the process until the project is done. The breaks are like hitting the refresh button allowing me to keep my focus while working. (And I always hit my deadlines - often early!)

Il faut se rééduquer à ne prioriser que l'essentiel. Il faut se rééduquer à hiérarchiser ses actions et surtout s'autoriser l'unique.

I often wonder to what extent the ability to focus on a single task is a privilege, influenced by our environment and social conditioning. This consideration is especially pertinent when examining gender roles and norms. Is it realistic to expect someone to concentrate on a task without also managing the concerns, stresses, and responsibilities associated with meeting others' needs and desires? How is society contributing to the demand for people's time and attention, seemingly indifferent to whether they are experiencing burnout or feeling overwhelmed?

Sometimes a “flow state” can last 1-2 hours and is ideally single-focused on the tasks. But if we have a hard time focusing, our bodies are tense or we breathe shallow, we need a break most likely. The personal preferences are different but that breaks of 1-2 minutes at least are necessary at some point we all share. Even just correcting our posture ro sit upright and to take 5.5 seconds long inhales and exhales can reset and recharge us significantly. 5.5 seconds long inhales followed by 5.5 seconds long exhales are the ideal breathing rate, and we can continue work after applying this breathing - by continuing this breathing and better posture ideally. Some screen-based tools offer personalized break reminders with personalized content.

Tómate unos minutos para concentrarte en tu respiración.Siéntate cómodamente, cierra los ojos y respira profundamente. Presta atención a las sensaciones que acompa?an a la respiración.Este ejercicio puede ayudarte a reducir el estrés y a mejorar tu enfoque cuando vuelvas al trabajo. También puedes realizar paseos breves (caminatas conscientes. La caminata consciente puede renovar tu energía y proporcionar un descanso mental, mejorando tu capacidad para concentrarte al regresar a tu trabajo.

I cannot emphasise enough the importance of taking regular renewal breaks. Sometimes of everything that you need to be more productive is to give yourself permission to stop, pause and have a break, and your next two hours can be more productive by doing this.

Taking a break(s) is crucial even during a deadline. Continuous working can cause burnout, leading to a decline in brain function. Taking a break allows you to refresh your mind and maintain focus, resulting in higher productivity. Long periods of concentration can lead to mental fatigue which can be damaging to decision making and problem solving. Not taking a break can also be taxing on the body causing discomfort and/or health issues. Take a break to stretch, move around, and relax. Overworking can cause high stress levels and lower mental clarity. Taking a "breather" can contribute to a more positive mood. Find a healthy work pace that works for you, and remember, breaks are not a distraction from productivity but needed for balance.

La pause favorise le bien être, elle le moteur du bonheur. S'éloigner de tous les tracas et désagréments visuels, auditifs et physiques et gagner en repos mental. Usez de l'oisiveté tant que nécessaire

Being kind to oneself, may have the synonym effect of mindfulness, focus, improved interest , improved concentration, and generosity which cultivated creativity and irrigates the path to inventions, doability , discoveries and a deeper understanding and purpose of your actions. This is all about life goals. Be kind and generous to yourself and. " Yoga says; Divinity resides within"

It's challenging to be kind to things you can't accept. When you're critical or unloving towards parts of yourself, it becomes harder to show yourself unconditional positive regard, which is essentially expressed as kindness. How do you accept yourself as you are, understanding your feeling are valid while also being more gentle to the parts that are frustrated?

Self-compassion and practicing radical self-acceptance is the key to overcoming personal struggles and unnecessary suffering. When you give yourself the time, space, permission and support to truly be kind to yourself there's a willingness to see the humanity in yourself and in others.

Para poner en práctica la autocompasión puedes aprovechar los momentos de pausa. Conectar con tu respiración. Mientras respiras, repite en tu mente o en voz baja frases como: "En este momento, estoy sintiendo dificultades." "Soy humano y todos enfrentamos desafíos." "Me trato con amabilidad y compasión." Esta práctica breve te permite integrar la autocompasión de manera rápida y efectiva, brindándote apoyo emocional mientras te enfrentas a la presión de entregar tu trabajo.

Portez un regard juste sur votre histoire, soyez celui ou celle qui ne jugera pas ses propres actions sans évaluation. Corrigez pour améliorer.

It is important to take a step back from our self-judgmental self and appreciate our work the way others will. We are often our harshest critics, so lets see things the way others will, not the way WE see them. People are usually more understanding than we think, so take some time to appreciate and enjoy your own work.

Once I’m done, I don my detective hat and review my work. It’s like going on a treasure hunt, looking for little mistakes or clues that could lead to a better result. Reviewing is where the magic happens, turning good work into great work. It's like giving your work a final polish before it struts down the runway. And there's a certain pride in looking at your work and thinking, “Yeah, I did that – and it’s awesome.” Plus, catching those sneaky little typos or errors is infinitely better than having someone else point them out later. It's the cherry on top of your mindfulness sundae.

Interesting tips to include: - Try standing or walking while working to increase energy and focus. - Listen to non-lyrical music or nature sounds to create a calming work environment. - Use aromatherapy by diffusing essential oils like peppermint or lemon to boost focus and energy. - Wear noise-cancelling headphones or use a white noise machine to reduce distractions. - Use a fidget toy or stress ball to release nervous energy while working. - Take a quick cold shower or splash your face with cold water to boost alertness. - Incorporate movement breaks into your work routine by doing yoga poses or going for a quick walk. All of these tips help us stay present and creates space for mindful activities and flow.

First and foremost, the word deadline would put you on the edge. Try not to have deadlines. Best to complete the task earlier if possible. If the deadline is inevitable then breathe, stay in the present, stay focused, just give your best. Even if it didn't go exactly the way it should, be grateful and thankful that you were able to complete the task. Compliment yourself for the efforts. We aren't perfect, we learn from mistakes. Learn, unlearn and relearn.

Focus on one task at a time, take short breaks to clear your mind, and practice deep breathing to stay present. Mindfulness helps reduce stress and enhances your ability to concentrate, leading to better productivity.

Practica la gratitud: Tómate un momento cada día para reflexionar sobre las cosas por las que estás agradecido. Esto puede ayudar a mantener una perspectiva positiva incluso en momentos de estrés.

Achtsamkeit ist auch sehr hilfreich, um uns über die reale Bedeutung der Frist und unserer damit verbundenen Aufgabe klar zu werden und für uns zutreffend und ggfs. neu zu priorisieren. ??