Podcast Episode Details
Back to Podcast Episodes
The Mindful Three-Window Technique: Reclaiming Focus and Productivity
Hey there, and welcome to Mindful at Work. I'm so glad you've carved out this moment for yourself today. I know mornings can feel like a whirlwind - emails flooding in, notifications pinging, that endless to-do list already churning in your mind. Today, I want to help you find a pocket of calm right in the middle of that storm.
Let's start by taking a deep breath. Close your eyes if you can, and just feel your body settling into wherever you're sitting right now. Notice the chair beneath you, supporting you completely. Your breath is like a gentle tide - rising and falling, without any effort on your part.
Imagine your mind as a vast sky, and your thoughts are just passing clouds. Some might look dark or heavy, some light and wispy. But here's the powerful thing - you don't have to chase them or push them away. Just observe. Each breath is an invitation to create a little space between you and those swirling thoughts.
Today, I want to introduce you to what I call the "Three-Window Technique" for focus and productivity. Picture your workday as a series of windows - not on a computer, but in your mind. The first window is for pure attention. When you're working, truly be there. No multitasking, no checking emails every five minutes. Full, rich presence.
The second window is for strategic pause. Every 90 minutes, take a 3-minute reset. Close your eyes, take three deep breaths. Let your mind recalibrate. This isn't wasted time - this is strategic renewal.
The third window is transition. Between tasks, between meetings, take 30 seconds to reset. A deep breath, a moment of gratitude, a quick body scan. Notice where you're holding tension. Let it soften.
This isn't about perfection. It's about creating intentional spaces in your day that allow you to work with more ease, more flow, more genuine productivity.
As you move through your day, remember: you're not managing time, you're managing your energy. Each breath is a reset button. Each moment is a new opportunity to begin again.
Thank you for spending this time with me today. If this practice resonated with you, please subscribe and share Mindful at Work with someone who might need it. Until next time, breathe easy.
Published on 1 week, 1 day ago