Set an intention. This can help you focus during your day. Asking “What do I need?” can guide you in discovering a helpful intention for the day.
Create a table tent. I like to think of these as little kind reminders. Write down a word or phrase that helps you stay on the path you want to be on. Takes some of the work out of having to remember your intention. It helps you visualize your desire.
I keep one in view from my workspace and all over my house. I add new statements as they come to me, writing them on a new side and flip the tent around as needed. Examples:I am adaptive
Breathe
I love you
I live with ease
Begin again
More here
Look at your table tent.
Revisit your intention. Whenever you start to feel scattered, distracted or anxious. *
Read a poem*
Play music that brings you joy and helps you focus. I like Bossa Nova and Baroque. You? *
Check in with yourself. Ask one of these:
How am I? How does my body feel right now?
What worked? Helpful when: you notice a positive shift, feeling good, at the end of the day.
How’s my breath?
What is essential? This questions helps you get perspective and reprioritize, especially when you feel like time is too large of an abyss to manage or organize or you become unhelpfully self-focused (introspection and self-focus can be helpful, but we are also able to sense when that has become unhelpful. Perhaps this time is an opportunity to learn how listen to you body and self better.)
Take one focused breath.
Go for a walk. Even a few minutes is enough.
Do 10 jumping jacks or modified jacks
Do a breath exercise:
Breathe in for 5 counts, hold for 7 counts, breathe out for 8 counts (3x +)
As you breathe, focus on these words and visualized them within your body.
”I breathe in fresh, clean, healing oxygen. I breathe out anything unwanted or unneeded.” 5 minute meditation connected with this here
Breathe in life-giving energy/love. Breathe out blockage
Write down 5 things you’re grateful for and/or say them aloud.
Journal
Meditate. Set a timer for one minute. Breathe out everything, clear the space. Attend to the moment. For that minute focus on your in and out breath or a word. If your mind begins to think of other things gently refocus on your breath or selected word. You can add minutes over time. 1 minute is an excellent place to start, and stay as long as you desire. I also find guided meditations particularly helpful. Here is a 5-minute meditation I really love for a relaxed, calm mind and mental clarity and focus. More here.
Color for 5 minutes.
Hug yourself.
Smile, even if you don’t mean it. It positively changes your brain activity.
*When things start to spiral and I feel like the going gets quite tough I have noticed I naturally gravitate to these.