These insights were published on the INSEAD Knowledge website.
Start your day with a short breathing exercise
Mornings are often the most stressful time of the day. Try to set aside a few moments, either immediately after waking up or upon arriving at the office parking lot, for a short breathing exercise to help you relax. Breathe calmly and slowly for five minutes, inhaling for four seconds and exhaling for eight.
Learn to listen properly to other people
Practise mindfulness in your communication with subordinates, colleagues, business partners and superiors. Just as in other daily situations, during conversations we tend to be distracted by multiple things and our attention shifts from one thing to another. Train yourself to focus fully on what you are doing at the given moment, especially in conversations, by truly listening to what the other person is saying.
Take short meditation breaks during work
Break up your busy work schedule with short meditation breaks. You do not necessarily need to sit cross-legged with your eyes closed. Such a break can take the form of a quick walk in the park, where you listen only to the sounds around you, or simply sitting in an empty office for a few moments, listening to your favourite music with your eyes closed.
Keep negative emotions in check
Try not to be a slave to the hustle and bustle around you. Reduce the stress you work under and strive to keep negative emotions under control. When something frustrates or angers you, try to see things in a broader context, with perspective and a positive mindset. And most importantly, pass this approach on to your team.
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