To start, engage in mindfulness practices every day, such as meditation or focused breathing, to help focus and lower stress levels. To promote perspective and clarity during stressful situations, take a moment to analyze thoughts objectively. Establish boundaries by planning frequent breaks and cultivate self-compassion to recognize accomplishments without criticizing yourself. By enhancing focus and emotional control, mindfulness can also improve decision-making. One can develop resilience, balance, and a fresh sense of purpose by remaining in the moment, which will enable to lead well without exhausting yourself. Keep in mind that putting health first helps team as well as oneself.

Mindfulness isn’t just about personal stress management—it’s also about emotional regulation. As a leader, my ability to regulate emotions directly impacts the team. In moments of high pressure or conflict, I use grounding techniques, like pausing to take a breath, to ensure I respond thoughtfully rather than react impulsively. This creates a sense of safety and stability for the team, even in challenging situations. Conflict happens in all relationships, and mindfulness helps me approach it with vulnerability and focus on repair, which I see as essential to building trust and connection. By modeling how to acknowledge mistakes and work through them openly, I encourage my team to embrace repair as a valuable part of collaboration.

I call Mindfulness the antidote to leadership burnout. By being present in the moment, leaders can reduce overwhelm and focus on what truly matters. Start with small steps like a daily 5-minute breathing practice or mindful check-ins during meetings. Sharing an example of a client of mine, a mid-level manager, who felt buried under constant deadlines. I suggested pausing for a 3-second mindful breath before responding to emails or making decisions. This simple practice reduced impulsive reactions and improved clarity. Over time, she not only felt less stressed but also led her team with greater confidence and composure. Mindful leadership is about balance, not perfection.

Learn about the Yerkes-Dodson Law and Google a PNAS article on an artificial 60 BPM heart rate applied to pilots. It takes one from burnout to optimal level again. I use self-hypnosis suggestions, which are a power of suggestions, along with a metronome beat of 60 BPM using Audacity open-source software.