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Improve Your Decision-Making: 5 Minutes of Daily Mindfulness

Improve your decision-making and emotional intelligence at work with just a few minutes of daily mindfulness. Discover its benefits!...
Author: Patricia Alegsa
05-08-2024 16:52







  1. Mindfulness as a Leadership Strategy
  2. Benefits of Mindfulness at Work
  3. Techniques for Being Present
  4. Integrating Micropresence into Your Routine



Mindfulness as a Leadership Strategy



The leaders I teach and advise are diverse in many ways, but they share one thing in common: pressure.

Each of them is dealing with unprecedented economic, technological, political, and organizational changes, and they struggle to keep themselves, their teams, and their organizations energized and focused.

Mindfulness practices are powerful antidotes to those feelings. Experts recommend integrating a few minutes of daily mindfulness to improve decision-making and emotional intelligence in demanding work environments.

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Benefits of Mindfulness at Work



Research has shown that regular meditation improves the quality of decision-making, increases others' perception that one is "present," boosts emotional intelligence, and enhances the ability to manage stress, all of which will help you become a better leader.

However, when schedules are full and unpredictable, setting aside dedicated time for meditation every day may seem unrealistic.

That’s why I have started advising some overwhelmed leaders to turn to "micro-presence," that is, to incorporate moments of mindfulness during the workday to recalibrate, reset, and increase self-awareness.


Techniques for Being Present



Here are some simple yet effective micromindfulness techniques that can be easily integrated into your busy routine:

1. Three deep breaths:

When you feel stressed, stop and breathe slowly and consciously three times.


2. Sensory check-in:

Take a 30-second break to connect with the present moment by focusing on your five senses.


3. Body scan:

Do a quick scan of your body to identify areas of tension.


4. One minute of mindfulness:

Pause and center your attention on your breathing.


5. Walking meditation:

Focus on the sensations in your body as you move from one place to another.


6. Gratitude pause:

Focus your mind on something you are grateful for for 30 seconds.


7. Mindful eating:

Take time to enjoy your food, avoiding distractions.


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Integrating Micropresence into Your Routine



To integrate micro-presence into your schedule, you must be intentional and create new habits. There are three types of triggers that can serve as reminders to take a pause:

- Time: Set notifications on your phone or calendar.

- Transitions: Take advantage of moments of change between tasks as opportunities to practice.

- Technology: Use mindfulness apps like Calm or Insight Timer to guide you.


One last piece of advice: start slowly and progress at your own pace. Choose one trigger and some practices, and work to turn them into habits. If you try to do too much, you run the risk of falling into the trap of "I'm too busy." Remember that if you miss, it's okay; the important thing is to try again.

Implementing these techniques can be a positive change that will not only benefit your personal well-being but also enhance the work environment and the effectiveness of your leadership.



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I have been writing horoscope and self-help articles professionally for over 20 years.

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