In this adaptation from “Five Ways to Find Time to Pause” ( https://www.mindful.org/five-ways-jumpstart-your-day/), learn how to be more present in your day.

1. Content adapted from “Five Ways to Find Time
to Pause”: https://www.mindful.org/five-ways-
jumpstart-your-day/

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4. [intentionally stopping amid the hustle and bustle of the
day to reset and regroup]
Why pause?
 To create space that provides focus
and clarity so we can function with
competence
 To interrupt the autopilot effect
 To gain new perspective
 To recharge
 To keep your A-game rolling

5. Start the day with a drink of coffee or tea.
a. Be intentional about noticing the experience—whether
at home or at a coffee shop. How do you feel
physically? Do you notice the aroma of the drink? How
does the cup feel in your hands? Notice the warm liquid
slide down your throat.
b. No multi-tasking!! Don’t let your mind wander to your
To-Do list. Stay focused on enjoying your drink and
being present just appreciating the opportunity you
have in this moment.
Forcing yourself to tune in to your experience with your
morning drink serves to train your mind to be present—
an ever increasingly difficult task in the midst of the
constant distractions that surround us.
I actually
drank that
coffee?

6. Pause at the threshold of each doorway and check
in with yourself.
a. How are you feeling physically? Do you need to grab a
drink of water? Use the restroom?
b. How are you feeling mentally? Are you ready to be fully
present in this next moment? Do you need to take a
couple of deep breaths to clear your mind?
c. What are you noticing about your environment in this
moment?
The threshold pause is another opportunity to practice
getting centered and being present so that when you’re
in a difficult situation or you find your mind wandering,
you can readily return your focus to the task or situation
at hand.

7. Pause each morning to consider what you want
from your day.
a. Do you want to feel fit and strong? Do you have
appointments or meetings with a lot at stake? What
outcomes do you want for the day?
b. Have you structured your day’s schedule to support you
in realizing your intentions?
c. Are your values and purpose aligned to your To – Do
list?
Setting daily intentions keeps you focused on what’s
most important to you. If you find your calendar isn’t
supporting your priorities, what’s one small thing you
can change this week? What might you stop doing?
What event does not serve your purpose?

8. Pause for lunch!
a. Even if it’s only 10 minutes, stop and appreciate the experience of
nourishing your body.
b. Make a conscious choice that fuels your mind, body, and spirit.
c. It’s tough to play your A-game and fulfill your purpose without energy.
No fuel=no power!
d. Ideally, enjoy a lunch with a colleague, student, friend, or family
member!
When you pause for lunch (especially with someone) you step
outside the demands of your day and clear your mind as you focus on
connecting with that other person. (You might even notice the taste
and texture of your food!)

9. Pause when you notice tension creep into your neck and
shoulders and take a walk.
a. Put your phone away.
b. Take a lap or two through your hallways or head to the restroom.
c. Notice how you feel striding along. What sounds do you hear? What do
you see?
d. If worrisome thoughts invade your mind, bring your attention back to
your experience walking down your hall.
Forcing your attention to the experience of “walking it off” can interrupt
the wasted energy you’re spending worrying or entertaining negative
thinking; it helps clear your mind and open you up to new ideas.