Mindfulness Techniques to Improve Your Efficiency

Christmas time can be quite stressful, deadlines are due before everyone finishes up before the holidays and there are many things happening at once. Stress and anxiety can have a major impact on your immune system, sleeping patters and not to mention heart palpitations. Today, we will share with you couple of simple things you can do to improve your efficiency & remove any anxiety/stress in your life.

Anxiety begins from thoughts overdrive in your head where you preempty actions and situations that haven’t happened yet. Our mind goes into a frenzy of What ifs and writes its own stories that aren’t real. Absolutely anyone can get anxiety and there’s no proven cause of it. Here are few of our favorite things to do to release tension, which in turn will allow us to work in peace.

5 Minute Meditation

Before we start the day we take a moment in the morning, sit on the floor and cross our legs. We put on a background melody and we sit in silence. This helps us gather our thoughts and start the day off on the right foot. Meditation takes practice, as in general our minds are designed to think ahead of whats to come in the day and what needs to be done. Controlling your mind is not an easy task.

Meditation and Yoga

Healthy Breakfast

Eating healthy in the morning will set you up for the day. Eating light, fresh breakfast will keep your body healthy, wont make you feel bloated or tired. Eating saturated fats and grease from a fried breakfast will not do you any favors, it will make you tired and overfull. Our favorite, quick breakfast is a bowl of natural yogurt, blueberries and some flax seeds; for sweetness you can add some honey.

Healthy Breakfast


Drink plenty of water throughout the day to keep the mind awake and body hydrated. Ideally you shouldn’t drink more than 2 liters of water a day, anymore than that is unnecessary and make your kidneys overwork themselves. (If you exercise on a regular basis you might need a little more water than 2 liters).

Write things down

When you feel like your day is starting to get on top of you and you cannot concentrate due to the volume of work/things to do then write out a list. I say this over and over again but it works – once its out of your head you can actually concentrate on a task at hand and your mind can be more creative too. We’ve written an article on how to create lists and how they can help you – you can read all about it here.


Exercise which causes your heart rate to increase is good for your body and for your heart. If you regularly increase your heart rate via exercise, you wont suffer as high heart palpitations during anxiety attacks or stress related situations which in turn will help you control yourself. If you are not a big fan of exercise or cannot do it for whatever the reason, then going for a walk and picking up the pace will work just as well. Getting out of the house even for 10 minutes, getting fresh hair and clearing your head will work wonders for your mind.

Walking on the beach


Listening to podcasts when you’re on the go, maybe in your car or during your walk is a great way of getting free advice on whatever it is that you’re worried about. You can also listen to them during meditation however that’s not recommended as podcasts make you analyze thoughts, behaviors and feelings and meditation is meant to be thought free process. The Mindful Kind by Rachael Kable is excellent & so is the Pat Divilly Podcast called Conversations and Clarity.

Vintage Radio

Until Next Time,

Joanna & Warren

Published by Joanna Beale

Joanna Beale - Virtual Assistant Solutions was established in Ireland in 2018. It is now located in Vancouver, BC. It's aimed to help small & medium businesses with their Sales & Marketing & Social Media needs. We also provide administrative solutions.

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