I am sitting here at home, trying to write, while my youngest son keeps jumping on me and seeking my attention. One reason why staying home all day with the family, while trying to be productive, is so difficult for me is because it feels like I am always rushing from one task to the next.
It’s like running a marathon that has no end- no matter how motivated we are, we eventually feel overwhelmed and overpowered.
When we live in a rushed and chaotic world for too long, we start operating on autopilot. This is when we need to find a way to regularly slow down.
So today, I want to show you a very simple tool that has helped me transition from one situation to the next without feeling overwhelmed and exhausted so many times, and which I started using again during this current lockdown.
I call it the Transitional Routine.
We use theTransitional Routine when completing one task and before starting the next, to give us a short break.
You can use it for example after completing some work and before starting to engage with the kids, or after playing with the kids and before spending some time with your wife, or after you did your “home workout” and before preparing a meal.
Or you just do it once an hour, to kind of “reset” your mind.
It takes a minute, and it really is a game-changer especially in times like now where we are already feeling quite anxious.
Here is how it works.
After completing a task, or if you prefer, once every hour:
- Find a quiet spot where you can sit and close your eyes for 30 seconds.
- Slow down your breathing, and when you feel ready, count 10 long breaths.
- You can add an affirmation like ‘’relax’’ which you say when exhaling.
- Then set an intention for your upcoming situation: For example, let’s say you just finished responding to emails and you want to check on the kids, so your intention might be: I want to be fully present and engaged while interacting with my kids.
- Also, spend a few seconds experiencing the positive emotions you would have from achieving the outcome you desire.
- Open your eyes, get up and more your body.
- You are now ready for your next activity.
It’s such a simple routine.
It only takes a minute.
And it will make you feel so much more relaxed and intentional!
Day 3: The Transitional Routine
For tomorrow, use the transitional routine between your different activities.
Here are the main steps:
- Set yourself reminders to do the transitional routine. For example, I set a vibrating alarm for every 60 minutes.
- Find a quiet spot where you can sit and close your eyes for 30 seconds.
- Slow down your breathing, and when you feel ready, count 10 long breaths. You can add an affirmation like ‘’relax’’ which you say when exhaling.
- Then set an intention for your upcoming situation: For example, let’s say you just finished responding to emails and you want to check on the kids, so your intention might be: I want to be fully present and engaged while interacting with my kids.
- Also, spend a few seconds experiencing the positive emotions you would have from achieving the outcome you desire.
- Open your eyes, get up and more your body.
In the meantime, let me know how you did with your meditation today by leaving a comment below!
Speak soon,
Allon
PS. You can see the past challenges below:
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