• Tricia Wilkie

5 Top Tips to mindfully prepare for Q4

Hopefully, you are feeling rested, re-energised and raring to go as we enter Q4? I wouldn't be surprised, however, if you are not bouncing off the walls with enthusiasm as Autumn is the time when the body begins to slow down in preparation for 'hibernation' in Winter, add some post holiday blues into the mix and you may feel like you've lost your mojo. Q4 is usually a really busy time in the workplace as we lead up to the end of the year so here are my Top 5 Tips to get your mojo back with some Mindfulness exercises.




Tip #1 Set a daily intention

On autopilot from the moment you wake up and then sleepwalking through the day? Setting intentions for the day (different from your 'to do' list) may help set you off on the right path and you can refer back to them later on. Keep it realistic, authentic and simple like, '"I will take regular breaks to re-energise", "I will carefully plan my day and set realistic goals" or "I will be less critical of myself", for example.



Tip #2 Bulk up your brain!

Research shows that mindfulness exercises strengthens the pre-frontal cortex of the brain, literally increasing the grey matter density, helping us to think logically, plan and do things with purpose as well as having a better self-regulation of emotions - all great attributes for being more focussed, attentive and generally more on it! Get a regular mindfulness practice going and take your brain to the mind gym to flex those brain cells!


"mental training [through meditation] can significantly affect attention and brain function."

https://www.jneurosci.org/content/29/42/13418




Tip #3 Set realistic goals

Stop setting yourself up to fail which will only de-motivate you and knock your confidence. Instead, set yourself up to succeed by setting realistic and meaningful goals. At your desk in the morning, try a mindfulness exercise such as following your breathing for a short while to see if that helps give you better clarity to think about what your goals are and consciously plan your day so that you are not trying to squeeze 12hrs of work into 8!




Tip #4 Take more breaks

You can't pour from an empty cup, meaning you cannot perform at your best or expect to have bundles of energy in the office if you do not stop to rest periodically. Set an hourly reminder on your device for a mindful pause to stop and take stock of your mental and physical state. Listen to your body and give it what it needs whether that be food, water, toilet break or a stretch of the legs. If you're feeling stressed or overwhelmed, take a moment away from the situation to re-focus.





Tip #5 Energise inside out

Summer is a time for fun and frolics but can leave you sluggish and tired. To energise your body and regain your zest for work, be mindful of how you are treating your body. Engage your senses and go for mindful walks in nature. Do the exercise that you enjoy not what you think you should be doing. Honour and fuel your body by mindfully planning and eating healthy, meals and get to bed earlier to practice a mindfulness exercise for some restorative sleep


If you would like some 1:1 mindfulness coaching or coaching for your team, please get in touch to find out how I can help you re-focus and be on fire for Q4.


Be mindful,

Tricia


07776 132083 | tricia@themindhub.co.uk | www.themindhub.co.uk

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Tricia Wilkie | UK Mindfulness Network Listed Teacher

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