The STOP technique
STOP is the most widely used mindfulness micro-practice in professional settings. It takes less than a minute and can be done anywhere: in a meeting, before sending an email, in a queue. It interrupts autopilot.
How to practice
- 1
S - Stop: Stop what you're doing. Just one second.
- 2
T - Take a breath: Take a conscious breath, long and deep.
- 3
O - Observe: Notice what's happening within you. Thoughts, bodily sensations, emotions. Without judging.
- 4
P - Proceed: Resume what you were doing, with this new awareness.
Benefits
- Applicable in any situation, in under a minute
- Interrupts automatic reactions
- Creates a space before the decision or response
- Can be practiced dozens of times a day
Read on this topic
Why your phone steals your presence
The smartphone is the most sophisticated attention-capture device ever built.
How to reduce screen time without blocking your whole phone
Most screen-time systems fail because they are too rigid. The goal is not to block everything, but to interrupt the automatic loop.
The beinstant app is coming.
Two minutes a day to come back to the present moment. iOS beta coming soon.