03/23/26
STORY
He came to me with a serious problem.
He couldn’t stay focused.
The high demand and constant change in his work made it difficult for him to perform at a high level without feeling overwhelmed.
To protect his anonymity, we’ll call him “Steven”.
During our first coaching session, I sensed that Steven needed to train his attention.
He told me he had been diagnosed with ADHD, and this has been a problem his whole life.
I guided him through a mindfulness meditation practice that I knew would help Steven train his attention.
At first, he was very skeptical, saying that he wouldn’t be able to sit for very long.
So we started small: 2 minutes of a simple breathing meditation.
After 2 weeks, we increased that to 5 minutes.
After another week, he started practicing for 10 minutes.
Steven committed to the practice for two months, and told me a story I’ll never forget.
He went on vacation with his parents, where he spent time fishing with his father.
His father was a very stoic man.
He was quiet, and Steven rarely saw his father express emotion.
When they were on the boat together, his father turned to him randomly and said,
“You know, Steven, I’ve never seen you this calm, relaxed, and at peace.”
When Steven told me this story, he was getting a bit emotional.
He said that’s when he knew the practice was working for him.
When his father saw the change in him, it became clear that the training was yielding results.
The thing is, we didn’t take any shortcuts.
Steven practiced daily.
He committed to the training.
The result was that he was making significant progress in his ability to be present, attentive, and calm.
No significant transformation happens overnight, my friends.
A practice like mindfulness meditation will yield results if you commit to it and train regularly.
If you recognize the value of training your mind, then the next step is to commit to a plan of action.
The question is…
Will you commit?
OBSERVATION
Researchers at the University of Pennsylvania found that even brief daily mindfulness meditation can measurably improve attention and cognitive performance. In an eight-week mindfulness training program, participants demonstrated faster and more accurate focus on tasks, along with improved ability to prioritize goals and stay alert in demanding situations.
(Reese, Jordan, “Meditate…to Concentrate: Penn Researchers Demonstrate Improved Attention With Mindfulness Training“, Penn Today, 2007)
STRATEGY
Want to learn the practice I shared with Steven?
Really simple.
Sit in a position where you’re comfortable, relaxed, and upright.
Your back should be straight so that you’re attentive and alert.
Close your eyes and breathe naturally.
Keep your attention on your breath.
Count after every exhale.
(Inhale, Exhale, 1)
(Inhale, Exhale, 2)
Count up to 10.
When you reach 10, start over at 1, and count up again.
When you get distracted…
(not if, but WHEN…)
Notice you got distracted, and gently bring your attention back to the breath.
If you forgot what number you were on, no worries, start at 1 and count up again.
If you’ve never done a practice like this before, I invite you to do this for 2 minutes.
If you have practiced meditation in the past, then you can start with 5, 10, or even 20 minutes, depending on your familiarity with such a practice.
Do this every day for 8 weeks, and I promise you, you WILL see a difference in your focus, emotional management, and ability to stay calm during high-pressure situations.
Rooting for you,
Jay (inviting you to train your mind)
Global keynote speaker
Host of the “Unstuck” podcast
A proud cook who even got his 13-year-old daughter to enjoy vegan meals!