The Mindful Duck

Part of the Suggestions from Silicon Valley series.

There’s evidence that the simple practice of becoming aware of our own thoughts, emotions, and physical sensations gives us better control over our responses. Mindfulness enables us to recover more quickly from stressful situations, think with greater clarity, and better consider the impact we are having on others.

Mindfulness is paying attention on purpose in the present moment to what you are thinking, feeling, and doing, without judgment. One thing I’ve noticed when I speak with busy tech leaders who practice mindfulness is that they tend to be calm, and their attention is focused on the task or topic at hand. This often helps them to be efficient and clear-headed. People who interact with them feel like they’ve been listened to, and their relationships tend to be stronger.

A study by Harvard psychologists back in 2010 found that, on average, adults spend 47 percent of their time distracted from the task at hand. While it’s natural, and can even be useful, for the mind to wander, it can also lead to lower productivity and moodiness. By noticing when your mind wanders and bringing it back to the present, you can cultivate mindfulness. Research shows mindfulness can help you reduce stress, increase focus, boost working memory, and enhance relationships both at work and at home.

There are many ways to cultivate mindfulness. One technique you can try the next time you feel stressed or are about to let emotions overtake you is the STOP technique.

• Stop what you are doing.
• Take a few deep breaths, bringing awareness to each inhale and exhale.
• Observe your thoughts, emotions, sensations, and actions. Be aware, without judgment or self-criticism.
• Proceed with appropriate action.

I hope you explore mindfulness and practice focusing more of your attention on the present. In strengthening mindfulness habits, you will no doubt notice enhancement in how you feel, your productivity, and your interactions with your colleagues, members of your family, and friends.

May you have peace, happiness, and success.

Go, Mindful Ducks!

– By Humberto Chacon, BA ’87 (psychology)

Chacon is a Duck who has spread his wings to the Silicon Valley, where he’s been for the last 25+ years. In this series, he shares insights from his career as a people management leader, executive coach, and employee well-being and performance consultant for innovative firms, from start-ups to Fortune 500 enterprises. Chacon works for Canopy, a supercharged, national employee assistance program based in Portland.