by Dr. Joel M. Rothaizer, MCC for Forbes

‘Do leaders have less free time than they used to? Apparently not. But rather than having blocks of time, they now have "time confetti" — small bits of time throughout their days. Five minutes here, 10 minutes there. How can leaders use their time confetti to optimize their current performance, as well as build their capacity, the ability to lead more effectively during these times of increasing VUCA (volatility, uncertainty, complexity and ambiguity) and rapid change?

One of the core issues is that we tend to use our already-agitated energy and mindlessly seek another place to use it, rather than seeking ways to shift into neutral and settle into a more mindful, relaxed, expansive and resourceful state. We get stuck in "stress gear" and just keep that going.

Let's start with some of the least effective uses of your time confetti that tend to perpetuate a limited, stressful and agitated state:

Use that agitated energy to play a game on your computer or smartphone.

• Stress eat.

• Compulsively scroll through social media.

• Read your news feeds. (It's fine every now and then, but is that really the best use of this limited time block?)

• Look at incoming emails and texts. (Yes, it's important to have time blocks to respond to them, but most leaders never give themselves breaks, and their brains and nervous systems never recharge and reset.)

What are some more productive uses of your time confetti — the ones that calm down your brain and nervous system, that help you be more resourceful and effective? Here are many possible ideas. See which ones resonate with you, or come up with your own.

• Take some long, slow, deep breaths, with a focus on extending the exhale. This helps our nervous system to reset. Take a few long inhales, followed by conscious and deep sighs. This can be remarkably calming.

• Begin a resilience practice. Our brains have a negativity bias. Resilience practices, learning to take in the good, are essential. Rick Hanson said that our brains are Velcro for negative experiences and Teflon for positive ones. Think about the day so far. What "good" can you take in? What did you do on a task level that you feel good about? Even more importantly, in what ways did you impact others positively? How were you engaging, acknowledging or connecting? And what praise or warmth from others did you receive? Think about each positive aspect and savor it with two or three long, deep breaths.

• Related to the previous idea, what positive impact would you like to have on others today? Think about how you might do that, and how others will be affected.

• Do a brief, mindful check-in. How am I doing right now? What am I feeling? What reactions have I pushed aside? Can I make space to just acknowledge those reactions, so that I'm more "at choice" with how I respond? As I said to one of my executive coaching clients recently, "Our goal is for you to have feelings, rather than for your feelings to have you."

• Take up a short compassion practice, sending healing thoughts to those you know and those you don't know who are having difficulties on any level. You can consciously breathe in their pain and suffering and breathe out love and kind thoughts.

• Mindfully sip a cup of tea (or coffee, if you're not already wired from too much caffeine). Notice the subtleties of taste on your tongue. See if you can merge with the experience. Deeply enjoy every sip.

• Ask some key questions, such as: Am I doing what I really should be doing right now? Am I liking who I'm being right now?

• Start a quick gratitude practice. What are you grateful for in your life? It can be big things (a roof over your head, enough to eat, your family) or things that happened recently (the person who held open the door because your hands were full, the warm greeting from someone you know, the smile from a stranger).

• Do a few physical stretches. You can do quick internet searches for "desk stretches" that help you quickly unwind.

• Set your alarm for a few minutes and consciously do nothing productive. Just relax, look around, enjoy yourself. Stop doing and just be. (I find this one challenging!)

• Move. Walk around, consciously feeling your feet on the ground. Go outside, if possible. Take some deep breaths of fresh air.

• Have a few minutes of spiritual connection, whatever that means to you. Savor it.

• Become more present by tuning into your different senses. Notice three things visually. Then listen for three things (the hum of your computer, voices in the background, etc.). Then feel three things externally (the temperature of the air on your cheek, how your shoes feel on your feet, your connection with your chair). Then feel three things internally (relaxation or tension in your face, emotions in your chest, other sensations in your body). It's surprising how much this can help us reset and be better prepared for whatever comes next.

• Sit or stand quietly and take in the felt sense of the whole body, as one sensation. This tends to quickly relax our tight and often obsessive focus on how-am-I-doing-right-now.

• Breathe gently in and out through your heart in long, slow, deep breaths. Focus on heart-related thoughts and feelings. Visualize people you love and people who love you. This relaxes our minds and opens our hearts.

You'll know it was a useful practice if you feel recharged, more open, more expansive. You feel you have more to offer others. You feel more resourceful, agile, able to respond better to whatever is coming up next.

Please let me know if you come up with even better uses of your time confetti. Please enjoy these practices, and take good care of yourself during these challenging times. That will position you to also take better care of others.’

Written by Dr. Joel M. Rothaizer, MCC, CEO of Clear Impact Consulting Group. Executive Coaching, Leadership Development, Organizational/Team Effectiveness.

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