​Are you feeling like you never have enough time in your day? Running around and not quite sure what you need to focus on. 
 
There is a simple practice and solution.  One that is gaining a lot of attention in the press. Forbes, 60 Minutes, Fast Company, Inc. and others are writing about it.  Doctors, CEO’s, Sports Professionals, including Phil Jackson, the Coach of the NY Knicks, Pete Carroll of the Seattle Seahawks and Paul Ryan, a Senator from Ohio are taking time out of their day to be mindful.
 
Mindfulness is focused awareness on the present moment.  It offers you the space within your mind to think more clearly.  Plus the ability to respond to a situation versus react to it.  As Arianna Huffington states, “mindfulness is an essential part of being more effective and satisfied in work and life.”
 
The more you can discover and practice being mindful – the more benefits you can enjoy in our health, work, and overall well-being. Plus it is known to keep your brain young.  According to research, the brains of those that practice mindfulness show less age reduction of gray matter.  Gray matter in your brain is a layer of tissue responsible for cognition and memory storage.
 
Scientist also know from a physical and mental well-being, practicing mindfulness can reduce heart disease, stress and even improve your immune system.
 
How do you become more mindful and present in your day to have more time and focus? To feel less stressed and happier? 
 
Below are a few steps that you can take to find balance, self-care and focus both in your job and life.
 
A Focus Break. Take a “:45 second focus break” throughout your day. Considering there are 1440 minutes in a 24 hour period, a :45 second break really isn’t a lot of missed time.  Try doing it on your walk to a meeting, before you pick up the phone or start a new project. The :45 seconds of focus in between meetings or projects will give you a little bit of space to think more clearly and approach a situation with a fresh perspective. Try a “focus break” every 2-3 hours. 
 
Listen with Intent. When someone is speaking to you, whether it is your child or a co-worker, listen fully and focus on just that conversation.  Give them your full attention. When you listen to someone fully, you learn new things and show more empathy and care for others.  Listening fully builds trust and communication.
 
Get Clear. When you are confronted with a situation that may not be favorable respond and don’t react.  Take One Second to think about how you want to respond. When you practice mindfulness you become more aware of the situation and view things differently. It gives you one second to not get emotionally wrapped up in something but the ability to respond in a thoughtful, caring manner.
 
Be Grateful. When you are thankful and appreciate both the little and big things in life, your world opens up to new possibilities.  According to a research study from Baylor University gratitude can improve your health, relationships, energy and patience towards others. And even make you happier. Start a gratitude journal and each day write 3 things that you are grateful for.
 
More Compassionate. When you practice mindfulness, according to research you become more compassionate to yourself and others.  With mindfulness our “awareness” of what is happening becomes more compassionate and kind. Helping us see and respond more appropriately to a situation or individual.
 
More Confident. Believe in yourself and know that you are worthy and capable of whatever you want to achieve.  Build your self-confidence by recognizing what you are good at.  Look at your failures as learning experiences and not something negative.  Research shows that once you believe in yourself, you actually embody it.  
 
Mindfulness is a fantastic foundation for a successful career and life.  Practicing mindfulness is at the core of who you are.  It requires practice but the benefits are plentiful and worth it. 

I am proud to say that I was featured as a Leader of the Week on www.TenThousandCoffees.com.  A site to connect and build your network.

​10KC Leader of the Week: Colleen Cassel 
LEADER OF THE WEEK
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Can you tell us a little bit about yourself?
I started my career in Advertising Sales. Eventually landing in Management roles at CBS Television and Cablevision. Working and managing budgets in excess of $10 million dollars for the television and the digital space. I worked with National Advertisers and Sports Professionals guiding them in their marketing and promotion of their business. After many successful years, I yearned for a career change but with the caveat that I would use my talents. Having mentored many new employees, I took my corporate business experience and combined it with a certification in business and career coaching. Along with a certification in Corporate Based Mindfulness and Mindful Based Stress Reduction (MBSR). As Founder of Upstream Solutions, I now work with organizations and individuals helping them to become and build more authentic and mindful leaders and teams.

What inspired your career path?
My career path started with a burning need to make money in order to raise two babies on my own. That landed me the job. But my career path developed due to my love and interest with building relationships and getting to know people. I love interacting with people. By building trustworthy relationships, business success followed. My second career of owning my business was started because of my belief that when you embrace change, exciting challenges evolve.

Do you have a story about how mentorship has impacted your professional or personal development?
Mentorship is key to building a career and life. You always need a support team and network. It is not only important for the mentor but mentee. Both parties learn from each other. I remember during a crucial time in my career, a mentor guided me on the next steps and showed me the possibilities and pathways of my career in advertising. This led me to take on a new job at a new company that excelled my earning potential and advancement.

What advice would you give to yourself when you were starting your career?
Do not be afraid of change and never get comfortable. With change comes growth, new challenges and life experiences.

You have an interesting custom question, how’d you choose it?
Your story determines you as a leader - what's your story?

What’s the quote that you live by?
“How many cares one loses when one decides not to be something but to be SOMEONE” ― Coco Chanel