A calm mind and happy life in just a minute? Heidi Horne, founder of the ‘One-Minute Reset’ empowers executives with strategies to combat stress. Let’s find out how to do it!
Being an executive assistant is not easy: juggling calendars, handling high-pressure situations, and still having to bring your A-game every day. But how do you stay calm, focused, and happy as the stress begins to seep in?
The good news is that busting stress and creating a joyful mindset doesn’t have to take hours. Small, intentional shifts can make a world of difference.
Here’s how to crack the code for stress versus happiness:
One-minute resets – powerful to regain your focus
Stress often builds when we don’t allow our minds to relax. One-minute mindfulness resets are powerful tools to regain focus and calm without disrupting your day.
- Reset through breathing: Try the 4-7-8 method. Inhale for four seconds and hold for seven, then exhale through your mouth for eight. This lowers cortisol, your stress hormone, in less than one minute.
- Micro-gratitude moments: Write or mentally note three things you’re grateful for. It rewires your brain for positivity.
- Stretch: A quick stretch during your workday releases physical tension and refreshes your mind.
Takeaway to implement now: Set a timer to go off every three hours to remind yourself to stop and reset for 60 seconds.
Shift your perspective
Your mindset influences how you experience stress. Reframing challenges as opportunities can reduce pressure.
- Start each day with a visualisation: Mentally envision yourself hitting your most important task out of the water.
- Smile, even when you don’t feel like it. Physiologically, it will create endorphins to raise your mood instantly.
- Keep things in perspective: Ask yourself if this problem will even matter next week or next month. Most times, the answer is no.
Takeaway to implement now: Start tomorrow morning by picturing a successful, low-stress day while you enjoy your first coffee of the morning.
Create non-negotiable habits for happiness
The advantage of building small habits is that they foster resilience and happiness over time.
- Morning hydration: A glass of water first thing in the morning (yes, before the first coffee) helps to enhance focus and energy.
- Evening gratitude journal: Take two minutes to reflect on what went well that day, especially what you are proud of.
- Unplug before bed: Ditch screens an hour (even half an hour!) before sleep to improve rest and mental recovery.
Takeaway to implement now: Write one good thing that happened today in a journal or notebook next to your bed. Focus on the Gains (what went well and what was achieved), rather than the Gaps (what still needs to be done).
By weaving these practices into your life, stress will stop dominating your day. You’ll have energy and happiness that ripple into every part of your life.
Take one small action today – the results might just surprise you.
Also see: The Stressed Executive Assistant | Executive PA Media
