A Balancing Act: Mastering Mindfulness for High-Achieving Individuals in NYC

New York City is an oasis for high-achieving individuals looking to build successful careers, have vibrant social lives, and experience adventure. Taking advantage of the abundant opportunities available can be both exciting and overwhelming. A mindfulness practice is a great way to help high achievers juggle their various demands and further excel.

While a mindfulness practice may feel like a time commitment that high-achieving New Yorkers cannot afford, in reality, the benefits of the practice can save you time and energy in the long run. Mindfulness helps to reduce stress and rumination as well as enhance working memory, focus, emotion regulation, cognitive flexibility, and relationship satisfaction. These benefits can aid in overall productivity, success, and social well-being.

Here are some tips on how you can easily reap the benefits of mindfulness by seamlessly integrating it into your routine. 

Start with as Little as One Minute 

The secret to making the most out of mindfulness is not duration of time, but consistency of practice. Experts recommend taking a dip into mindfulness with one to three minutes of practice a day to see results. In fact, the biggest benefits happen within the first few minutes of practice. Studies recommend a consistent practice for eight weeks to see results, which can include improvements in memory, emotion regulation, and mood. Start your practice by picking a brief, consistent time in your routine each day to devote to meditation, such as right before having your morning coffee or getting into the shower. 

Meditate On the Go  

Contrary to popular belief, meditating does not need to occur while sitting down cross-legged with your eyes closed. Meditating on the go is a great way to integrate the practice into your daily routine without carving out extra time. Mindfulness apps like Insight Timer, Calm, and Headspace offer walking meditations that encourage presence and body awareness while outside. Intention meditations are also a great option for a morning commute, setting you up for success before even stepping into the office. 

Practice Active Meditation 

For those who have a hard time with formal meditation, the practice of active meditation encourages individuals to focus nonjudgmentally on the present while engaging in a task or activity. For example, active meditation while showering would encourage you to focus on the senses, feelings, and thoughts that come up in the moment. Similarly, active meditation while writing an assignment for work would ask you to notice sensations in your body (e.g., Are your shoulders tense? Do your eyes hurt? Are you feeling depleted?) then allow you to take a self-soothing action. For high-achieving New Yorkers with a lack of free time, active meditation encourages you to tune into your mind and body without blocking out your schedule.  

Conclusion

For high-achieving New Yorkers with packed schedules, mindfulness and meditation can easily fall to the bottom of the priority list. However, mindfulness offers numerous benefits to help you flourish professionally, socially, and personally. Taking the time to add a daily mindfulness practice does not need to pile on stress to your already hectic life. Through reframing the way you think about mindfulness and leveraging brief, consistent, and active practices, you too can experience the benefits without the time cost. 

References

Cuncic, A. (2024, January 29). How long should you meditate? Verywell Mind. https://www.verywellmind.com/how-long-should-you-meditate-5208166

Davis, D. M., & Hayes, J. A. (2012). What are the benefits of mindfulness. Monitor on Psychology. https://www.apa.org/monitor/2012/07-08/ce-corner

Mindfulness. (n.d.) American Psychological Association. https://www.apa.org/topics/mindfulness

Mikhail, A. (2022, October 7). I started meditating during my work commute to reduce stress and improve my focus for the day. Here’s how you can, too. Fortune Well. https://fortune.com/well/2022/10/07/meditation-during-work-commute-to-reduce-stress-improve-focus/

Mikhail, A. (2023, February 11). How long you need to meditate to see results for your body and brain. Fortune Well. https://fortune.com/well/2023/02/11/how-long-you-need-to-meditate-to-see-results-for-your-body-and-brain/

Onque, R. (2023, May 20). This is the perfect amount of time to meditate, says mindfulness expert: It’s when ‘the biggest benefits happen’. CNBC. https://www.cnbc.com/2023/05/20/world-meditation-day-the-ideal-length-to-meditate-from-an-expert.html

Vogel, K. (2022, January 25). Active meditation: how to meditate while you move. Psych Central. https://psychcentral.com/health/active-meditation