• Tame Your Wandering Mind: The Anchor & Expand Technique for Focused Attention at Work

  • Apr 9 2025
  • Durée: 3 min
  • Podcast

Tame Your Wandering Mind: The Anchor & Expand Technique for Focused Attention at Work

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  • Résumé

  • Hey there, welcome to Mindful at Work. I'm glad you're here today, taking this moment for yourself in what I know can feel like an increasingly fragmented workday. Today, I want to talk about something we're all wrestling with: maintaining focus when distractions seem to be everywhere.

    Take a moment right now and just settle into your chair. Feel the weight of your body, how it's supported, how gravity is holding you. Let your shoulders soften, and take a deep breath in through your nose, feeling the cool air entering, and then a long, slow exhale through your mouth.

    Imagine your attention is like a lens - right now, that lens might feel scattered, jumping between emails, notifications, competing priorities. But we can gently bring that lens back to center, back to what truly matters in this moment. Let's practice a technique I call the "Anchor and Expand" method.

    Start by choosing a single point of focus - maybe the sensation of your breath moving in and out, or the feeling of your feet connecting with the floor. When your mind starts to wander - and it will, and that's completely okay - simply notice where it goes, then softly, without judgment, guide your attention back to your anchor.

    Think of your mind like a curious puppy on a walk. It'll dart here and there, getting distracted by sounds, smells, sudden movements. Your job isn't to scold the puppy, but to gently guide it back to the path. Each time you do this, you're actually training your brain's ability to focus.

    As thoughts arise - work stress, pending deadlines, personal concerns - acknowledge them like passing clouds. You see them, but you don't have to engage. Let them drift through your awareness without attaching or pushing them away.

    Take three deep breaths now, using each breath to reset and recenter. Inhale possibility, exhale distraction. Inhale clarity, exhale mental clutter. Inhale presence, exhale worry.

    As you return to your day, carry this sense of centered awareness with you. When you feel scattered, take 30 seconds to reset - come back to your breath, to this moment. Remember, focus isn't about perfection, it's about practice.

    Thank you for showing up for yourself today. If this practice resonated with you, please subscribe and share Mindful at Work with someone who might need it. Until next time, breathe easy.
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