Introductory video.
Introducing the idea / who this is for / when to use the audio.

Audio Guided visualisation for performance and mind decluttering.
Designed to do at the beginning of the day or when your mind is racing before an important presentation.

LESS STRESS, MORE BREAK

With over a year (and counting) of working from home it has become ‘the new normal’ for many of us to be in back to back online meetings. Common feelings after one of these days are fatigue, ‘fried brain’ and demotivation. Recent research confirms that the majority of the people experience increased sensations of stress from their back to back meetings.

It also suggests there is a simple remedy: taking short intentional breaks throughout your day. Intentional breaks are not mindless scrolling through social media, catching up on the news or making a snack for yourself ;). The research shows that the most effective way to take a break is via meditation or breathing exercises. We recommend taking a look in the ‘Headspace App’, provided to all PVH associates. There are tons of short exercises varying from 1-10 minutes that will help you to have less stress and more breaks.

3 MAIN RESEARCH TAKEAWAYS

1. RESET YOUR ‘BRAIN POWER’
Short intentional breaks between the meetings allow your brain to reset and therefore reduce the cumulative buildup of stress from meeting to meeting.

2. MORE FOCUS & ENGAGEMENT
After doing a meditation break your brainwave patterns show higher engagement during the meeting than without taking breaks, suggesting that the participants were withdrawn, or less engaged in the meeting during the research. This shows that when the brain is experiencing stress, it’s harder to stay focused and engaged.

3. CUT THE HIGH STRESS PEAKS
During the research it showed that the participants without taking breaks had higher levels of stress at the end of each meeting and at the beginning of the new meeting. This could potentially be because you have to keep track of the timing, switch years between conversations and present yourself again in a professional way. Even taking 5 minutes between meetings while doing a meditation exercise showed a significant drop in the stress levels at the end and beginning of meetings.

HOW TO START TODAY

1. FIND YOUR BREAK ACTIVITY
From meditation to breathing, to stretching to dancing. Find an activity where you connect to your body and disconnect from your laptop, even more 2 minutes. It’s should be fun, easy and short!

2. OWN YOUR CALENDAR
It’s easy to be jam packed with meetings that you’re invited to. Make sure you plan ahead a few short breaks every day at similar times (every hour 5 minutes before the hour for example) for 5 minutes max. It will automatically break the back to back meetings.

3. MAKE MEETINGS INTENTIONAL
Send an agenda ahead of time, less participants means more engagement, be on time and stop on time and make time for a 5-minute recap at the end of the meeting.

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THE ART OF DOING LESS 

The feeling of always being ‘on’: trying to cram in as much as possible into as little time as possible. Being an ambitious go-getter, a loving partner, a super parent, a great friend, a gym bunny while multitasking the never-ending to do list… sounds like you?

We’re chasing the next pleasure, goal or experience to satisfy our itch to always strive for more. While it might feel productive it could be counterproductive. Research shows that having the ‘paradox of choice’ makes you unhappier. Many books have been written in the last few decades that promote the opposite: the art of doing less. Focus on spending uninterrupted quality time with yourself without a specific goal.

OUR TIPS TO EMBRACE YOUR JOMO

So how do you truly embrace the joy of missing out and not fear what we might miss out on?

1. REFLECT ON YOUR TIME
Take some time to contemplate how you are spending your time (work, social life, online time, health & self-care, etc) and reflect how it makes you feel. Be honest, are you doing things because they bring you joy or because you worry about missing out?

2. TECH DETOX
Tech is not only referring to social media, but referred to all time behind your laptop, tv or other devices. The majority of the time we’re also here looking for the next thing from comparing life’s on social media to binge-watching your new favorite show. Start with 10 minutes a day where you switch off on all appliances and can only be.

3. SAY NO MORE OFTEN
A difficult one for many people but learning how to say no without fear of guilt might be a very liberating experience. The first tip probably gave you an insight to which experiences you have to say more no often. It also means it gives you more opportunity and time to say yes to everything that brings you joy!

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OUR ‘FOCUS’ TOPIC RECOMMENDATIONS

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