We live in a world full of noise and chatter. It can be hard to find a break from it all.”
Feeling overwhelmed? This author suggests giving this mindfulness exercise a shot. It’s called the Sphere of Silence, a 60-minute routine to help you collect your thoughts, stay grounded and decide how you want to enter your day.
Source: Harvard Business Review, Management Tip of the Day, August 4, 2021. Link.
Tip was adapted from “Don’t Underestimate the Power of Silence,” by Vijay Eswaran.
There’s one important ground rule: Complete the steps below in silence.
- The first half hour is broken down in three 10-minute segments. Spend the first segment writing your short-term, medium-term, and long-term goals. Then, dedicate the next 10 minutes to assessing your progress on your goals from the previous day. Use the final 10 minutes to take note of unmet goals and assess why you haven’t achieved them. This will motivate you to focus on moving forward.
- Spend the next 10 minutes reading something like an article, a book, maybe even a poem that teaches you something new or enriches your mind.
- Then, spend 10 minutes writing. Maybe you’ll jot down a reaction to what you just read, or a poem of your own.
- Use the final 10 minutes for self-reflection. This part of the practice allows you to harness your calm during stressful situations and mindfully choose to stay out of negativity.
INSIGHTS: 60 minutes seems impossible, right? However, Eswaran says projecting the day in your mind before it begins, making decisions and watching them manifest has a deeper purpose than simply taking control. You learn to trust yourself, can count on your decisions and feel more secure amid the noise and uncertainties around you.