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Zen in a Minute: Centering with Micro-Meditations

February 19, 2024 By Nagesh Belludi Leave a Comment

Zen in a Minute: Centering with Micro-Meditations If you find meditation challenging, you’re not alone. Quieting the mind, sitting still, or carving out time amid life’s hustle can feel like an uphill battle, especially when anxiety or attention issues come into play.

Enter micro-meditations.

Bite-sized moments of Zen can easily fit into your daily routine.

Think of micro-meditations as quick, rejuvenating pauses you can sprinkle throughout your day—whether it’s focused breathing while waiting for the bus, taking screen breaks, or even sitting on the porcelain throne.

Research suggests that incorporating short mindfulness practices, just 10 minutes before and after work, can work wonders for your mental well-being. By engaging in these practices, you activate the parasympathetic nervous system, which helps promote relaxation and counteracts the stress response triggered by the sympathetic nervous system.

Idea for Impact: Next time you’re feeling overwhelmed, give micro-meditations a try. Simply slowing down your breath can send a signal to your body to relax. Integrate these brief moments of mindfulness into your daily routine, and you might be surprised at the peace they bring amidst the chaos.

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Filed Under: Health and Well-being, Sharpening Your Skills Tagged With: Anxiety, Balance, Discipline, Mindfulness, Stress, Time Management

When in Doubt, Write it Out

January 24, 2024 By Nagesh Belludi Leave a Comment

When in Doubt, Write it Out Taking a breather and jotting down your thoughts can help shake off that stress loop from doubts, confusion, and big decisions.

When stress hits, your mind tends to replay the same negative tune, trapped in a feedback loop. Engaging in free-writing, sketching out a mindmap, or creating a list of pros and cons provides your mind with a reprieve, alleviating the overwhelm and offering a fresh perspective.

Idea for Impact: Putting your reflections on paper helps clear things up, letting you tackle one thing at a time without drowning in all your worries. Plus it signals to your brain to stop overthinking on the issue.

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Filed Under: Health and Well-being, Mental Models Tagged With: Anxiety, Mindfulness, Stress, Time Management, Wisdom, Worry

Busyness is a State of Mind

January 2, 2024 By Nagesh Belludi Leave a Comment

Busyness is a State of Mind Refrain from judging how busy you are based on how much you must do. When there are too many things to do, you feel busy, and when there isn’t much to do, you feel not busy at all.

Busyness is generally in the mind. It’s the feeling of being scattered about what you don’t have. You can only ever do one thing at a time, so when you claim you’re busy, you’re referring to all the distractions, regrets, apprehensions, fears, and uncertainties that keep your mind unsettled. Busyness is the mental clutter, meaning there’s scant space to think. An overwhelmed mindset can contribute to a sense of being overly busy, even in situations where the workload might be manageable.

Idea for Impact: Being busy is indeed a state of mind, not a state of affairs. When you get overwhelmed, ask yourself, “Am I actually busy, or does it just seem this way? The things I’m doing—and supposed to do—don’t inherently mean I have to keep believing I’m too busy.” Find your focus.

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Filed Under: Living the Good Life, Mental Models Tagged With: Balance, Clutter, Mindfulness, Perfectionism, Simple Living, Stress, Wisdom

The #1 Warning Sign That You’re Burning Out at Work

July 21, 2023 By Nagesh Belludi Leave a Comment

Burnout doesn’t happen just because you work too much. Instead, it’s investing emotionally and not getting an adequate emotional return on your investment.

The primary indicator that burnout is looming is when your patience wears thin. You’ll find yourself feeling cynical and irritable most of the time, resulting in frequent arguments or constant outbursts towards your loved ones, including colleagues and superiors.

Idea for Impact: If you feel depleted or exhausted, pace yourself and set clear boundaries. Think strategically not only about the work you enjoy but also about the life you want to lead.

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Filed Under: Health and Well-being, Living the Good Life Tagged With: Balance, Life Plan, Stress, Time Management, Work-Life

Under Pressure, The Narrowing Cognitive Map: Lessons from the Tragedy of Singapore Airlines Flight 6

July 10, 2023 By Nagesh Belludi Leave a Comment

Picture this: You’re parking your car when, suddenly, you catch sight of the bus you desperately need to catch pulling into the station. Acting on instinct, you swiftly navigate your car into a vacant spot, deftly gather your bags, and launch yourself towards the bus stop, driven by an unwavering determination to evade a tedious fifteen-minute wait for the next one. In the whirlwind of your frantic sprint, you absentmindedly and hastily tuck your cherished cell phone into your back pocket, oblivious that it slips out during the adrenaline-fueled pursuit of catching the bus. It’s only after another five minutes that you become aware of your cell phone’s absence, and the weight of its loss gradually descends upon you.

Isn’t it fascinating how our minds tend to close off under time pressure? This fascinating cognitive phenomenon is known as the “narrowing of the cognitive map.” It’s as if our attention becomes laser-focused, but unfortunately, that can lead us to make unfortunate errors in judgment.

When we find ourselves in the clutches of tunnel vision, our thinking becomes constrained, and we unknowingly fall into the trap of limited perspective. Not only do we become so fixated on a specific course of action that we overlook crucial details in our environment, but we also become oblivious to the subtle signals whispering, “Something’s amiss.”

Inattentional blindness, indeed. It’s a common problem in high-stress situations, and it can have serious consequences, as in the following case study of the Singapore Airlines Flight 6 crash.

Speed Stress Causes Serious Breakdowns in the Reliability of Judgment

Flight 6’s tragic case accident occurred on October 31, 2000, at Taipei’s Chiang Kai-shek International Airport. Various factors contributed to the crash, including severe weather conditions, limited visibility, inadequate airport markings, and insufficient actions taken by both the pilots and air traffic controllers.

During a scheduled stop in Taipei on its journey from Singapore to Los Angeles, Flight 6’s flight crew became aware of an approaching storm. They realized that if they delayed the takeoff, they would have to wait for the storm to pass, resulting in a lengthy 12-hour delay. This interruption would have entailed making overnight arrangements for the passengers, disrupting the crew’s schedule, and potentially impacting future flight schedules involving the aircraft and company personnel. Consequently, the crew made the decision to expedite the departure and take off before the typhoon made landfall on the island.

The Rushed Pilots Missed Clues That They Were Taking Off on a Closed Runway

Under immense time pressure, the flight crew became singularly focused on expediting their takeoff in rainy and windy conditions before the weather conditions deteriorated further. Despite being instructed to taxi to Runway 05 Left, they deviated from the assigned route and instead positioned themselves on Runway 05 Right, which was closed for takeoff due to ongoing pavement repairs.

Complicating matters, a section of Runway 05 Right was still being used as a taxiway during the construction period. The signage at the entrance of the runway did not adequately indicate the presence of a stop sign and construction equipment along the converted taxiway.

Moreover, the local air traffic controller failed to provide progressive taxi or ground movement instructions, which would have been appropriate considering the low visibility during the taxi. However, due to the crew’s heightened sense of urgency, they neglected to request step-by-step instructions for their taxi route.

Misleading Airport Markings Contributed to Pilots’ Mistaken Belief of Correct Runway Selection

In the midst of low visibility and feeling rushed, the pilots neglected crucial resources that could have guided them to the correct runway, such as runway and taxiway charts, signage, markings, and cockpit instruments. This lapse in judgment resulted in a loss of situational awareness, leading them to initiate takeoff from a runway closed for construction.

The Harsh Reality of Rushing: Examining the Aftermath of Singapore Airlines Flight 6's Closed Runway Mishap Approximately 3,300 feet down the runway, around 11:17 PM that night, the Boeing 747 collided with concrete barriers and construction equipment, resulting in the aircraft breaking apart and bursting into flames.

Tragically, 83 out of the 179 people on board lost their lives.

The crew’s loss of awareness was further compounded by the airport’s negligence in terms of maintenance and safety precautions. By failing to place mandatory construction warnings at the entrance of Runway 05 Right, they disregarded the potential risk of aircraft mistakenly attempting to take off from a partially closed runway.

The air traffic controllers also neglected to verify the aircraft’s position before granting takeoff clearances, despite the aircraft having turned onto Runway 05 Right. The airport lacked the necessary Airport Surface Detection Equipment, which could have been crucial in detecting and mitigating risks, especially given the heavy precipitation that could have hampered radar presentation at the time. In their defense, the pilots had assumed that the air traffic controllers could visually observe the aircraft, and the fact that takeoff clearance was issued just as the aircraft turned onto the taxiway gave them the impression that everything was in order.

Anxiety Leads to Attentional Tunneling and Narrowed Field of Focus

The tragedy of Singapore Airlines Flight 6 serves as a poignant case study highlighting the dangers of tunnel vision and its ability to hinder our perspective and decision-making.

Often, seemingly minor errors, when combined with time constraints and cognitive biases, can intertwine and escalate, leading to catastrophic outcomes. Even in a highly advanced cockpit and a complex system with numerous safeguards, a chain of minor errors can transform it into a deadly trap.

The human brain is naturally inclined to seek confirmation and convince itself that it completely understands the situation at hand. When faced with contradictory information, we tend to ignore it and focus solely on our preconceived notions. Furthermore, anxiety further impairs our ability to perceive the entire situation, leaving us prone to impulsive actions rather than rational responses.

It is vital to be aware of the perils of tunnel vision. It can close our eyes to the broader context and limit our capacity to consider peripheral information. This narrowed perception can have severe consequences, emphasizing the importance of maintaining a broader perspective in decision-making.

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Filed Under: Business Stories, Effective Communication, Sharpening Your Skills Tagged With: Aviation, Biases, Conflict, Decision-Making, Mindfulness, Problem Solving, Risk, Stress, Worry

Book Summary of ‘Yeah, No. Not Happening’: Karen Karbo on Rejecting the Pursuit of Perfection’s Snare

June 23, 2023 By Nagesh Belludi Leave a Comment

'Yeah No Not Happening' by Karen Karbo (ISBN 0062945548) Karen Karbo’s book Yeah, No. Not Happening (2020) is titled after a powerful mantra she uses to break free from the relentless pursuit of getting better. Karbo calls attention to a significant tragedy of our time: we spend most of our lives striving for self-improvement and setting ourselves up for failure when, in reality, we are often content just as we are.

We don’t need to constantly chase ambitious goals or sacrifice our inner peace for an unattainable ideal. It’s essential to allow ourselves a break—a deliberate act of self-care. While we naturally care for others out of responsibility, necessity, and habit, we overlook extending the same care to ourselves.

Karbo encourages us to embrace being okay rather than relentlessly pursuing an impossible perfection, even when we give our best effort. Being okay does not mean carrying regrets; it means being human, embracing every aspect of ourselves. In our flaws and scars, resilience blooms.

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Filed Under: Living the Good Life, Sharpening Your Skills Tagged With: Assertiveness, Attitudes, Balance, Goals, Perfectionism, Personal Growth, Procrastination, Simple Living, Stress

The Upsides of Slowing Down

April 17, 2023 By Nagesh Belludi Leave a Comment

'Wait Art and Science of Delay' by Frank Partnoy (ISBN 1610390040) Making faster and faster decisions can look like the proper response in a culture obsessed with speediness and efficiency that bleeds into the reckless and hasty. But as investment banker turned-law educator Frank Partnoy’s Wait: The Art and Science of Delay (2012) argues, while fast thinking—like fast food—hits the spot on occasion, too much speed can, however, be counterproductive.

Today we jump faster and more frequently to firm conclusions. We like to believe there is wisdom in our snap decisions, and sometimes there is. But true wisdom and judgment come from understanding our limitations when it comes to thinking about the future. This is why it is so important for us to think about the relevant time period of our decisions and then ask what is the maximum amount of time we can take within that period to observe and process information about possible outcomes. … The amount of time we take to reflect on decisions will define who we are. … Our ability to think about delay is a gift, a tool we can use to examine our lives. Life might be a race against time, but it is enriched when we rise above our instincts and stop the clock to process and understand what we are doing and why. A wise decision requires reflection, and reflection requires pause.

Time pressure, high stakes, and emotionally charged situations make it more likely that we will deviate from rational decisions and fall back on heuristics—caveman thinking indeed. Mental shortcuts may have their place for helping us to navigate quotidian risks like crossing the road or boiling a kettle. However, for every decision that can be made in a moment, there are many others where a considered and judicious approach may save you from calamity.

Idea for Impact: The next time you feel pressured to make a quick decision in the face of the unexpected, try to slow down, take a breath, and ask yourself whether your natural desire to get on with it needs to be tempered with caution.

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What to Do If You Wake Up in the Middle of the Night Worrying About Stuff

February 16, 2023 By Nagesh Belludi Leave a Comment

Intrusive thoughts can take control of your mind at the worst possible times—when you’re trying to go to bed or having trouble staying asleep in the middle of the night. It may take hours to fall asleep if you’re agitated about your job, finances, relationship conflict, or other trouble.

If you wake up in the middle of the night and can’t fall back asleep within 20 minutes, get out of bed and do something calming. Sip some tea or read yourself to sleep.

When your brain is revved up about unsettled impediments that you may be avoiding, devote a few minutes to journal about whatever is bugging you. Get everything out of your head. Or scribble at least one baby step you can take to address each issue.

Idea for Impact: Journaling and working through your stress—processing powerful emotions, clearing your mind, and brainstorming solutions—can help deal with the stressors. If you have persistent insomnia, talk to a healthcare provider.

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Filed Under: Health and Well-being, Living the Good Life Tagged With: Anxiety, Emotions, Introspection, Stress, Worry

How to … Make Work Less Boring

January 28, 2023 By Nagesh Belludi Leave a Comment

Time passes faster when you divide a big chunk into lots of smaller chunks. So, if you’re on an inescapably boring path, break it into units. And, for each dreaded task, ask yourself, “What’s the most fun way I could do this?” Work at a coffee shop? Listen to your favorite music? Reward yourself upon its completion?

As Mary Poppins pleaded, “In every task that must be done there is an element of fun. You find the fun and snap! The job’s a game.”

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Filed Under: Mental Models, Sharpening Your Skills Tagged With: Discipline, Lifehacks, Motivation, Procrastination, Stress, Time Management

Co-Workation Defeats Work-Life Balance

January 16, 2023 By Nagesh Belludi Leave a Comment

There’s a new workplace “wellness” movement, and travel agencies are touting it big-time.

“Workation” or “work on holidays” (WoH) invites employees to lug their work laptops along to their holiday spots, find decent Wi-Fi, and peg away full-time for a few days.

At first glance, untethering from the physical office and conventional business hours seems like a liberating lifestyle perk. But co-workations are a further erosion of work-life balance, and they’re bad for business. Here’s why.

Co-Workations subvert the very purpose of a holiday: to check out, disconnect, and recharge the batteries. Co-Workations means getting work calls at four in the morning if you’re in a different time zone than the rest of your team. Instead of feeling overworked, stressed, and deadline-obsessed at your cubicle, co-workations encourage you to feel overworked, stressed, and deadline-obsessed while lounging in a hammock surrounded by a bunch of people gaudily enjoying themselves by not working.

A practical way to encourage employees to set boundaries between their personal and professional lives is by simply not asking them to work while on vacation. Many people don’t have the self-discipline for the “psychological detachment” that’s indispensable to rest and refresh.

Idea for Impact: Inviting—empowering even—employees to check in on their work responsibilities is a slippery slope. There’s an expectation that they are more generous with their personal time and consent to being badgered on days off. Besides, when senior managers don’t truly take a vacation, they set a cultural precedent for how others should use their time away from their desks.

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Filed Under: Health and Well-being, Living the Good Life Tagged With: Balance, Mindfulness, Stress, Work-Life, Workplace

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About: Nagesh Belludi [hire] is a St. Petersburg, Florida-based freethinker, investor, and leadership coach. He specializes in helping executives and companies ensure that the overall quality of their decision-making benefits isn’t compromised by a lack of a big-picture understanding.

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Unless otherwise stated in the individual document, the works above are © Nagesh Belludi under a Creative Commons BY-NC-ND license. You may quote, copy and share them freely, as long as you link back to RightAttitudes.com, don't make money with them, and don't modify the content. Enjoy!