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  • Writer's pictureDr. J Rodriguez

Minding What Matters Most: A 4-Step Process That Works

Updated: Sep 2, 2022


Freedom is what you do with what's been done to you. Jean-Paul Sartre

Are you using the frontal features of your brain to observe your reactions and possibly make your mind hard-2-hack by unruly emotions?

If not, then your fabulous frontal lobes are waiting for you to forge a path to new-found freedom! The frontal areas of your brain are essential for creating self-regulation, balance, and choices.

Good news, mindfulness happens here!

Mindfulness is the ability to be aware of experiences as they arise in the mind and body. In this way, reflecting on what is happening is possible. That's the magic of mindfulness!

Here’s a simple, four-step process to make mindfulness work for you when you get triggered:

1) Pause: Stop what you are doing; take a moment to halt briefly.

2) Breathe: If you’re like me, the first thing you do when you are triggered is to stop breathing. So, take a minute to breathe!

3) Reflect: What is happening in this situation? What is going on? What are you feeling? What is the meaning of your reaction? Take some time to live in the mystery of the moment and observe your reaction without judgment. You might say, “Ah, there is a feeling of anger.”

4) Choose: Make a deliberate selection. Decide to take action in a way that works for you and those around you. One choice might be to do nothing; that's totally okay!

I believe that the future depends upon the choices that you make, or don't make, right now—today. Harry Palmer

What’s the point of this process?

Essentially, you can observe what is “coming up” for you and consider the meaning of your experience from multiple points of view.

You can make choices on the basis of deliberate reflection instead of automatic or thoughtless reactions.

Having this capacity is really good news for you, especially at work!

The good news is that you have choices, and you can choose to be thoughtful, deliberate, and behave in ways that are helpful to yourself and others.

You are not destined to go through your working life on automatic pilot.

Instead, you can wake up to the fact that deciding what is best for your life at work is possible with patience and practice, making your mind hard-2-hack!

Note: An earlier version of this adapted content was published in another format, focusing on useful strategies for managing relationships at work, at home, and at play. Feel free to follow Dr. J on Twitter @JRodriguez_PhD (J. Rodriguez, Ph.D.) or visit online at

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