Practicing Mindfulness During Work Hours

Leaders waste more energy on divided focus than any other activity. I learned this the hard way in the SEAL Teams. During a training evolution, I was juggling radio communications, coordinating multiple teams, and making split-second calls. And I wasn’t doing any of it well. My commanding officer pulled me aside: "Mac, you're everywhere and nowhere. Focus or you'll miss the critical moment." He was right. I was spread so thin I couldn't see the patterns emerging right in front of me. This isn't just a military problem. I see it daily with my executive clients: → Scanning emails during strategy discussions → Mentally rehearsing a presentation while their team shares crucial updates → Attention bouncing between five urgent problems, solving none completely The cost isn't just productivity. Your leadership presence evaporates. Your team's trust erodes. In high-performance environments, attention isn't just a resource. It's your competitive advantage. When you focus fully: → You notice micro-expressions that signal team tension → You spot connections between seemingly unrelated data points → You make decisions from clarity rather than reaction Most leaders know this. Few practice it consistently. The difference isn't knowledge, it's discipline. The solution isn't complicated: 1. Practice intentional monotasking. Whatever deserves your attention deserves your FULL attention. 2. Create attention boundaries. Block time for deep work with zero notifications. 3. Build a daily mindfulness practice. Even 5 minutes trains your focus muscle. 4. Batch-process inputs. Schedule specific times for email and updates rather than letting them hijack your entire day. In my 17+ years as a SEAL, the leaders I trusted most weren't just the smartest or toughest. They were the ones who could maintain complete presence amidst chaos. They showed up fully. Their attention wasn't divided. Their focus created a gravity that pulled teams together. What deserves your full attention today? ——— Follow me (Jon Macaskill ) for leadership insights, wellness tools, and real stories about humans being good humans. And feel free to repost if someone in your life needs to hear this. 📩 Subscribe to my newsletter here → https://lnkd.in/g9ZFxDJG You'll get FREE access to my 21-Day Mindfulness & Meditation Course with real, actionable strategies.

Uncertainty and change at work is hard. That feeling of ‘not knowing’ can really stress people out and the energy and brainspace needed to maintain commitment and productivity can feel scarce. But it doesn’t have to feel so gloomy. If we can lean into that uncertainty and find connection with peers, ones team and isolate that ‘why’ for why we work where we work, or do what we do, it makes a huge difference. Plus, doing so is what separates high performing leaders and organizations from the rest. I’ve been focused on this lately and here are my observations: 📌 Start with understanding what people want. For many it’s an environment where people are heard, understood, and valued. A place where they can learn, grow and make a meaningful contribution and impact. Ask them, and listen. 📌 Now reflect on your style and your ability to adapt your style to changing situations. You must be adaptable. Versatility and your ability to tailor your role to immediate needs is really important. 📌 Adjust your perspective. Put yourself in your team’s shoes and look at problems from different points of view. Be open and prepared to adjust your approach in order to make points of connection. 📌 Focus on your team values, they’re core to the foundation of trust you’ve built with your team. They’re the glue that binds. 📌 Act with compassion and check in with your team. Uncertainty and disruption means your team is dealing with a lot that they’re not unaccustomed to. New obstacles and challenges must be taken into account. 📌 Create paths for communication the way your team likes to engage, meet them where they are at. Create simple pathways to ask questions and encourage feedback that will allow you all to navigate change positively. 📌 Lead with resilience which demands a growth mindset and positive thinking on your part. Things are moving fast, it’s important that you are self aware with your thoughts and emotions as you encounter stress so you can best show up for your team. No matter what uncertainty and disruption brings let’s always remember that teams are made of people with strengths, weaknesses, fears, goals and dreams. Treat your people as you’d like to be treated and you’ll find yourselves coming together and navigating the world of work together. I took this picture at LinkedIn NYC Headquarters a few weeks ago inspired by the many ways they bring their culture to life throughout their offices. A favorite quote comes to mind ⤵️ “People will forget what you said, people will forget what you did, but people will never forget how you made them feel” ~ Maya Angelou How do you deal with the unknown or too much change? Please share in comments so we can all learn together. #Career #leadership #FutureOfWork #mindset

Daily exercise and a good nights sleep ward away all types of physical ailments. It builds your immune system, strengthens your muscles, creates new gateways in your brain, provides energy stores to your cells and many other benefits. These habits help you build resilience in your body. But how do you build resilience in your mind? You need to have a strong daily regiment to build your personal resilience. And in todays rapid change environment, personal resilience is more important than ever. We need to build our mental resilience to avoid getting overwhelmed by the constant barrage of change we experience everyday. In the PWC “Hopes and Fears Survey 2024” nearly two-thirds of employees say they’ve experienced more change at work in the last year than in the 12 months prior, and one-third of workers say they’ve experienced four or more significant changes at work in the last year, including to their team structures and daily job responsibilities. One of my mentees shared with me that they have had 4 managers in the last 12 months. Another shared that 50% of their team was laid off and the workload feels untenable. And a third reported that the charter of their team was changed without notice which has upended every project they were working on. While there is certainly a role that leaders, managers and organizations have in managing change better and in resourcing their teams effectively, there is also a burden that we each have to manage our own mental resiliency to lean into the change and learn through it. I believe that every change presents itself with an opportunity for growth and to build your own effectiveness. But it means we need to learn and then practice the skills to build that resiliency with the discipline necessary to apply it. Some practices like: 1. Practicing being present and not letting your mind dwell on past or future problems – but staying focused on one step at a time as you tackle the challenges and opportunities at hand. 2. Daily prioritization of what is critical, relevant and impactful and setting aside tasks that are not 3. Communicating with leaders, managers and peers about what change is happening and working to make sense of that change in your own mind – building out perspective and making meaning 4. Leaning on others for support to help you through the change and recognizing when you are feeling overwhelmed 5. Building strategies to help yourself when you get to the point of feeling overwhelmed – breathing exercises, meditation, taking walks, writing things down, stepping away are some of the mechanisms I have used to calm myself when I feel overwhelmed. Finding what works for you What are some practices and habits that you have found that have helped you build out your personal resiliency? #reslience #changemanagement #leadership #allies https://lnkd.in/gzRk2qey

Careers have seasons. Jo has been in their new job for six months now. The job is less stress, more impact, and less demanding than the previous role they held in health policy. "I have a lot of autonomy, there's enough to do, the culture could be better, but my child just turned 15 months and my partner works shift work, so the job works for now. I do wonder, "is this it?" My reply was, "You know careers can have seasons." There is a season for the ambition. There is a season for when the work is good, but not all-encompassing. There is a season you live to work. There is a season you don't know if any work will ever be enough. Three ways to work with a "Is this it?" season: 1. Ask yourself "what is missing?" - Jo is missing a deep challenge and witnessing the end result of their work. They now know what to look for in other roles when this season is done. And can try to address this gap in their current role -- can they get on/propose projects that are more challenging? Where is there an opportunity to work more closely with those who influence/witness the end result? 2. Look for an area you can dig into. - Jo shared they do presentations every few months, but they didn't like the way it was done. Jo is going to study storytelling and facilitation styles and try to improve their presentation skills. I recommended following L&D SHAKERS for ideas and community. This allows their work to become more of a challenge, while developing a skill. 3. Work on developing fulfillment skills. - Sometimes the action is to do less, by appreciating more. Mindfulness practices focused on creating positive emotions (like metta, or see, hear, feel good) or feel flow can help you experience the richness you have in your life more fully. Instead of needing constant hustle and wins to feel good, you can access those emotions instantly, plus notice when they naturally arise. #careeradvice #careerstories

The Conscious Decision-Making Framework Timeless Wisdom. Backed by Modern Science. (For leaders under pressure) When decisions feel urgent, it’s easy to react. But what if your sharpest decisions didn’t come from speed - …but from conscious clarity? Here’s a 6-step decision framework rooted in timeless wisdom and backed by modern science: 📘 1: The Values Compass "It’s not hard to make decisions when you know what your values are." – Roy Disney → Check value alignment → Consider long-term ripple effects → Evaluate trade-offs 🧪 Value-aligned decisions boost satisfaction and reduce stress. 📘 2: The Future Lens "Begin with the end in mind." – Stephen R. Covey → Visualize a year ahead → Anticipate consequences → Test assumptions 🧪 Future visualization increases follow-through by 3×. 📘 3: The Information Matrix "The greatest enemy of knowledge is not ignorance -it’s the illusion of knowledge." – Stephen Hawking → List knowns and unknowns → Identify biases → Seek diverse perspectives 🧪 Diverse teams make better decisions 87% of the time. 📘 4: The Power of Pause "Between stimulus and response, there is a space... In that space is our power to choose." – Viktor Frankl → Take 3 conscious breaths → Name your emotions → Create mental space 🧪 Even a 50-100 ms pause can significantly improve decision accuracy. 📘 5: The Action Bridge "The worst thing you can do is nothing." – Theodore Roosevelt → Make a clear choice → Set a simple action plan → Define review points 🧪 “If - then” plans can double your chances of follow-through. 📘 6: The Wisdom Loop "The only real mistake is the one from which we learn nothing." – Henry Ford → Document your thinking → Track outcomes → Reflect for growth 🧪 Decision journaling improves future judgment and learning. Conscious decision-making isn’t about being perfect. It’s about being present. Save this for your next high-stakes moment. Which of these 6 steps do you most need to lean into right now ? 📚 Explore more concepts in my book - The Conscious Choice ♻️ Repost to rehumanize how we lead. 🔔 Follow Bhavna Toor for more on conscious leadership.

I stick to 1 career principle: take your growth into your own hands. (No one is going to do it for you) When I began working at Google, I realized that working non-stop wasn't the answer. All of my colleagues were impressive. They hyper-focused on being exceptional. They took advantage of a rich training culture and road it to the moon. I came from a startup environment that was focused on survival. So development was often dismissed due to the daily pressures of "busyness." - But intentional development is a must - You might work extra long hours - But set aside time to learn If you don't prioritize development, you'll plateau. I flourished once I focused on intentional growth. Here’s how it amplifies your results: 1) EMOTIONAL INTELLIGENCE Self-development helps you handle stress better. You slow down, become less reactive, and learn to weave your way through difficult people. 2) EFFECTIVE MOTIVATION Self-development boosts your vitality, enabling you to manage extensive work demands effectively. 3) ENDURING SUCCESS Self-development never ends. It ensures your efforts are sustainable. You achieve more (and better). 4) ENHANCED FOCUS Self-development gives you clarity. When your head is clear, you progress faster. 5) ENJOYABLE LIFE Self-development increases happiness. You feel more confident and more empowered to overcome obstacles. Better you → Better biz → Better client results.

Ever feel like you're drowning in a sea of to-do lists and responsibilities? Or maybe you just wish you could hit the pause button on life for a while? These feelings are common, but they don't have to define your reality. As a psychologist, I often encounter people who feel overwhelmed, trapped in their thoughts, and longing for a moment of peace. The truth is, our minds are the architects of our reality. The way we perceive, interpret, and react to our experiences shapes the world around us. Through mindful meditation, we can learn to quiet the noise, regain control, and reshape our mental territory. 𝐖𝐡𝐚𝐭 𝐢𝐬 𝐦𝐢𝐧𝐝𝐟𝐮𝐥 𝐦𝐞𝐝𝐢𝐭𝐚𝐭𝐢𝐨𝐧? It's a practice that involves paying attention to the present moment without judgment. By focusing on your breath, sensations, and thoughts, you can cultivate a sense of calm and inner peace. 𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐬𝐢𝐦𝐩𝐥𝐞 𝐬𝐭𝐞𝐩𝐬 𝐭𝐨 𝐠𝐞𝐭 𝐬𝐭𝐚𝐫𝐭𝐞𝐝: ✓Find a quiet space: Choose a place where you won't be disturbed. ✓Get comfortable: Sit or lie down in a position that feels relaxed. ✓Focus on your breath: Pay attention to the sensation of your breath as it enters and exits your body. ✓Notice your thoughts: When your mind wanders, gently bring your attention back to your breath. ✓Practice regularly: Consistency is key to experiencing the benefits of meditation. 𝐑𝐞𝐦𝐞𝐦𝐛𝐞𝐫, 𝐦𝐢𝐧𝐝𝐟𝐮𝐥𝐧𝐞𝐬𝐬 𝐢𝐬 𝐚 𝐣𝐨𝐮𝐫𝐧𝐞𝐲, 𝐧𝐨𝐭 𝐚 𝐝𝐞𝐬𝐭𝐢𝐧𝐚𝐭𝐢𝐨𝐧. Be patient with yourself and enjoy the process. With regular practice, you’ll start to feel the difference. You’ll find some calm in the storm. Have you tried mindful meditation? Share your thoughts in the comments below! P.S. Here’s me enjoying my meditation session:) #mentalhealth #wellness #motivation #thoughts #life #meditation

Over the years, I’ve realized that feedback is most impactful when it’s direct and honest. While approaches like the 'Oreo' or 'Macaron' may feel safe / easier to land, they often risk burying the constructive point under layers of positivity, leaving the recipient unclear about what truly needs attention. The power of direct feedback, delivered thoughtfully and respectfully, lies in its ability to cut through the noise and land with clarity. It’s not about being harsh; it’s about being kind enough to care and clear enough to help someone grow. And at the heart of it all, feedback should always assume good intent, given with the belief that we’re all striving to improve, not to criticise.

Navigating change and uncertainty is never easy for organizations or leaders. But it becomes much easier when the values and norms inside the organization reflect what uncertainty requires: adaptability. Lately, some of the most meaningful work I’ve done has been helping teams and companies understand how adaptable they really are, both in mindset and in behavior, and then facilitating the development of the skills that build greater adaptability. The goal isn’t just to survive tough moments, but to move through them effectively and with confidence. This work is inspired by research from Jennifer Chatman Charles O'Reilly and their colleagues, showing that a strong, widely shared culture of adaptability is a key driver of long-term success. Organizations that embrace adaptability, by experimenting, staying flexible, tolerating failure, and quickly pursuing new opportunities, consistently outperform others in growth, value, and engagement. The good news is that these behaviors can be observed, measured, and strengthened over time. And when they are, organizations become far better equipped to thrive in a changing world. #innovation #adaptability #renewal #learning #growth #flexibility #curiosity #experimentation Research here: https://lnkd.in/e9DZSJzv

In the busy whirlwind of work, we sometimes forget how crucial it is to give ourselves a breather. Taking a break isn't a waste of time; it's like recharging a battery. ⚡️💡 Imagine you're a car on a long journey. Without pit stops to refuel and rest, you'd eventually run out of gas and break down. Similarly, without breaks, our minds and bodies get drained, leading to burnout and decreased productivity. Taking a break doesn't mean being lazy; it's about being smart. Even a short pause can do wonders – stretching, grabbing a snack, or simply taking a few deep breaths. These moments help clear our minds and improve our focus when we return to work. Have you ever noticed how a new idea pops into your head when you're not actively thinking about it? That's your brain working its magic during a break. Stepping away from work sparks creativity and fresh perspectives. Remember, breaks aren't just for our brains – our bodies need them too. Sitting for hours can lead to sore muscles and stiffness. A quick walk or some light stretches can keep us feeling energized and ready to tackle tasks. So, next time you feel guilty about taking a break, think of it as an investment in yourself. You deserve to work efficiently and feel good while doing it. Embrace the power of pauses – they're small but mighty in keeping us balanced and productive.