How to Maintain Your Composure Under Stress- The 20 Minute Rule

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Welcome back to Leading Up! Your weekly newsletter with thought provoking insights for leaders who are leading teams in today’s fast -paced, rapidly changing and oftentimes complex market and world.

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This newsletter is about one of the most important aspects of effective leadership, of leading up, as I call it: maintaining your composure under stress.

Easier said than done, I know. For that reason, I wanted to give you an incredibly effective tool that will help spare you the agony of losing your calm under stress, and later regretting some things that were said, written, or done.

You see, in today’s? fast-paced world of business, I am sure you often find yourself as a leader facing situations that test your patience and composure. It's not uncommon for leaders to find themselves reacting impulsively during stressful moments, which can lead to decisions or comments they later regret.

Introducing The 20 Minute Rule- Your best tool for maintaining composure under stress

In my book, The 6% Club, I go into a powerful strategy that I have developed, that is designed to help leaders manage their reactions during high-pressure situations. This technique is known as The 20 Minute Rule, a method that can transform your approach to stressful interactions, whether they're with clients, colleagues, or even competitors.

Understanding the Science Behind Your Reactions

The 20 Minute Rule is grounded in the neuroscience of our emotional responses. It distinguishes between:

The Prefrontal Cortex-? Your brain's logical center, guiding well-thought-out decisions and professional behavior.

The Amygdala- ? Often reactionary and impulsive, this part of your brain can take over during stressful times, leading to less-than-ideal reactions.

Implementing The 20 Minute Rule

When tensions rise, and you feel overwhelmed, take the 3 Rs approach:

Recognize the early signs of frustration—tightness in your chest or a rush of anger are indicators that your amygdala is taking the lead.

Remove yourself from the immediate situation if possible. If not, take a mental step back and ask for a moment to gather your thoughts.

Regroup by allowing yourself 20 minutes to cool down, enabling your prefrontal cortex to reassume control and approach the situation with clarity and rationality.

This method has proven to be a game-changer for many leaders, helping prevent regrettable actions and maintain professional relationships.

Here’s a Leading Up episode where I talk about The 20 Minute Rule and how to use it in leadership and life:

Why This Matters for You

As a leader, your ability to manage your emotions directly impacts your team's morale, your organization's culture, and your business outcomes. The 20 Minute Rule isn't just about preventing personal regret; it's about fostering a workplace where thoughtful responses are the norm and where challenges are met with composure.

Stay mindful and lead up always,

Yours

Dr. Michelle