How integrating mindfulness can improve EVERYTHING about your day!

How integrating mindfulness can improve EVERYTHING about your day!

How integrating mindfulness can improve EVERYTHING about your day!

 “It is our mindlessness that imprisons us. We get better and better at being out of touch with the full range of our possibilities, and more and more stuck in our cultivated-over-a-lifetime habits of not-seeing.”
John Kabat Zinn


My heartfelt wish, therefore, would be for you to gain even the smallest insight from this post to help you ‘see’ more clearly and increase your range of possibilities. 

What is mindfulness? 

Mindfulness can be simply defined as a mental state that’s achieved by focusing attention on the present moment. This can be outwards (on what we see, hear, smell,…) or inwards (on our thoughts, emotions, body sensations, …). 

Being absorbed in a great book, noticing the signs of spring or basking in the wonderful feeling of warm sunlight are examples of mindful activities.  

You can be mindful in any moment, if you consciously choose to engage with what you are focusing your attention on.  

Professor Ellen Langer, who has been researching the western approach of mindfulness since the 1970s, suggests that to be mindful we need 3 components:  

  • Self-regulation of our attention: practicing self-control to override our habits or automatic responses
  • External stimuli that we can focus on (the meditative Eastern approach includes internal stimuli too)
  • And consciously engaging with this stimuli in a creative and curious way.  

For example, a friend VERY kindly brought me 3 creme eggs back from Australia. I really love creme eggs and it’s basically impossible to get them in Switzerland. So they are really valuable to me! Eating them mindfully therefore REALLY helps me to stretch out the enjoyment. 

So using Professor Langer’s components, here’s the process I followed: 

  • I’m normally doing something else while I’m eating, so I had to practice my self-regulation and consciously not work or read the news on the web while I ate my creme egg today.
  • The external stimulus was the delicious creme egg.
  • I was curious about: how the foil wrapping gets around the egg in the manufacturing process, where it was made, the wonderful smell, how many chemicals they needed to use to get the white and yellow of the yolk, and of course without any other distractions I was easily able to savour the gorgeous flavour… etc, etc….  

Because of the increase in enjoyment I was able to gain through this process, it is something that I’ll definitely be doing more often (especially when I’m lucky enough to have creme eggs!).  

What do you think of this process? 
What’s a recent mindful activity that you were engaged in?

How can increasing our mindfulness benefit us?

I think the question is, how can it not?!

Studies have shown that once participants practiced mindfulness regularly over a period of around 8 weeks, results included: 

  • Increase in beta activity in the brain, leading to more wakefulness
  • Increase in alpha and theta brain waves, leading to increased relaxation
  • Growth in grey brain matter in the areas that are linked to attention, cognition, self-awareness, introspection, regulation of emotions and behaviours
  • Inducing a state of physical rest
  • Strengthening of immune function
  • Improvements to learning skills and creativity
  • Decreased sensitivity to pain
  • Improvements in skin conditions such as psoriasis
  • Improved sleep and reduced fatigue
  • Lowered symptoms of psychological distress such as anxiety, panic, depression, anger, substance abuse
  • And from the positive psychology perspective, improvements to wellbeing, including increased:
    • happiness
    • life-satisfaction
    • psychological wellbeing
    • quality of life
    • positive emotions
    • hope
    • coherence
    • sense of control, autonomy and independence
    • resilience
    • self-compassion
    • self-esteem
    • trust
    • empathy
    • improved relationships
    • … and more! 

In contrast, what is mindlessness, and why is it also important? 

Mindlessness is where we rely on habits or automatic thinking to perform a task.   

Think about your day so far… in which situations were you in autopilot mode?  

To be mindful all the time is impossible! Many researchers have found that mindless tasks free our limited conscious attentional capacity up for activities that really need them – so there are definitely benefits to being mindless some of the time.    

How can we spend less time being mindless?

For many of us, reducing our mindless moments and increasing our mindful or intentional ones to achieve more in our lives is a challenge.  

The point at which we can stop these mindless moments that we want to reduce is in the moment in time where our habitual processes kick in. For example, mid-afternoon at work, you feel a natural energy slump, head to the coffee machine and eat one of the biscuits that’s right next to it. This has become a mindless activity or habit each afternoon that is hampering your goal of eating less sugar.  

To be aware of what triggers you to eat that cookie is the first step – the mid-afternoon coffee to beat your energy slump. This is where you have the chance to practice your self-regulation, let your conscious mind kick in and make a healthier, mindful choice, say to walk around the block to recharge your energy instead.   

You can also plan mindful moments in your day. Perhaps do a morning meditation, or simply set the intent to observe new things when you go for your daily walk.   

Which mindless moments would you like to stop?
What mindful moments can you plan into your day?

Something to ponder…  

“Most of our suffering, psychological and physical, is the direct or indirect effect of mindlessness.”
Professor Ellen Langer


 Useful resources 

Try the meditations from the UCLA Mindful Awareness Research Center 

Watch an interview with Professor Langer 

Get in touch for my support to create and embed mindful practices into your life






Every couple of weeks, I share short and sweet tips and insights from my work as a leadership & career coach and a student of positive and coaching psychology, as well as exclusive special offers on my products.

If you’d like to subscribe to receive all future newsletters, please click here and you’ll receive a gift from me5 Simple Ways to Integrate Positivity into your Work Day. Otherwise here are previous newsletters for you to enjoy and benefit from!

What's wellbeing?!

Your best self, optimism and doing more of what you love at work

Positive energy, inspiring people and being kind

Successes, more strengths and a positive psychology exercise for you

Spotlight on applying character strengths at work

Innovation, engagement and gratitude

More happiness, less busyness

Kindness, excitement and a special offer

Spotlight on flow

More habits, more strengths, a celebration and a gift

Spotlight on mindfulness (and creme eggs)

R U OK, bad habits and 3 good things

Productivity, focus and authentic happiness

Positive Psychology, personal branding and nap pods

Spotlight on positive emotions

Values, good deeds and celebrations

Highlights, boosting strengths and positive futures

Strengths, intuition and little brothers

My best self, more optimism and finishing 2018 on a very positive note

Positively thriving at work

What’s wellbeing exactly?

What’s wellbeing exactly?

What’s wellbeing exactly?

Wellbeing is a topic that has become very close to my heart, and is something that I work with ALL of my clients on. 

Until I started studying positive psychology, I didn’t really have a clear idea of what it meant… it sounded so… ‘soft’ and like it didn’t have a place in the world of work.

Now I see it VERY differently…. For us to function effectively, be happy, and healthy in all parts of our lives, including at work, it is CRITICAL that we take care of our wellbeing! And there is plenty of research that supports this.

The way I explain what wellbeing is very simple:

it’s your capacity to feel good, be healthy and live a life of purpose.

Within my coaching, I utilise the PERMAH framework and assessment of wellbeing, which is based on Martin Seligman’s theory of wellbeing:

Positive emotions: feeling good
Engagement: finding enjoyment and flow in activities
Relationships: cultivating meaningful connections
Meaning: our why or purpose
Accomplishment: achieving and moving towards our goals
Health: taking care of ourselves – physically and mentally

There are many easy ways to improve each of these elements and increase your levels of wellbeing. BUT making sustainable changes can be challenging, this is where working with a coach is super effective to make effective and lasting improvements to your wellbeing

(AND back to my point of wellbeing sounding ‘soft’, MANY studies have proven that good levels of wellbeing lead to greater levels of satisfaction, physical health and happiness, etc, etc. And at work… better performance, job satisfaction, increased engagement, less sick days, etc, etc, which of course leads to better company $$$ results!).

How PERMA can help us at work

Here’s an overview of how high levels of wellbeing in each of the pillars can benefit us, with a focus on the work context!

PERMAH pillarEvidence-based outcomes
Positive emotions•Development of personal resources including resilience
•Dealing better with stress and challenges
•Starting a contagion effect of positivity
Engagement•Increased job enjoyment
Relationships•Better relationships throughout the organisation
•Improved coping and reduced conflict
•Better problem solving and job performance
•Improved morale and increased enjoyment
Meaning•Increased happiness and engagement
•Improved performance
Accomplishment•Reduced turnover
Health•Reduced stress and depression symptoms
•Increases in positive emotions, feelings of achievement and engagement


How do you define wellbeing?
What do you do for your wellbeing?
And do you feel it’s in balance?

Useful resources

Here’s an article on the PERMA framework

Download my guide on how to integrate positivitiy into your work day

Watch this video of Martin Seligman explaining PERMA

Or get in touch if you’d like my 1-1 support to improve your wellbeing


Want to feel more satisfied at work? Use your character strengths!

Want to feel more satisfied at work? Use your character strengths!

Want to feel more satisfied at work? Use your character strengths!

Want to know a relatively easy way of feeling better at work?

It’s simply by intelligently applying your character strengths – more effectively using what you naturally have within you!

Let me explain a little more….

A quick look at character strengths

Character strengths are “positive traits reflected in thoughts, feelings and behaviours” (Park et al., 2004) and are regarded as essential ingredients of a fulfilling and happy life (Peterson, 2006). The VIA Classification consists of 24 different character strengths, which we all have within us and can draw on to support us in all aspects of life.  

By implementing a character strengths approach, our main focus is on what’s right and what we do well, instead of spending time and energy ‘fixing’ our weaknesses, as studies have shown that this where we can experience the greatest positive impact.  

I use the VIA Classification of character strengths with my clients as they are flexible, effective and impactful when professionally applied, and have been proven through many studies to contribute to flourishing.  

What are the benefits of applying character strengths at work?

When we consistently and intelligently apply our strengths at work, there’s evidence to show that we can experience improvements in: 

  • job performance
  • productivity
  • work satisfaction and meaningful work
  • employee engagement
  • job dedication
  • interpersonal facilitation
  • performance ratings  

When I say intelligently, I mean that to really get the most benefit of applying your strengths, it’s important to know the best way in which to use them! For example to understand when to dial up a strength, such as bravery before a speech; or dial down a strength, for example creativity when you are required to closely follow processes. Or by seeking an evidence-based positive psychology intervention to develop your strengths in new and novel ways.   

So, which strengths are most impactful at work? 

Numerous studies have found that when the character strengths of…  

  • curiosity: “interest, novelty-seeking, exploration, openness to experience”
  • zest: “vitality, enthusiasm for life, vigour, energy, not doing things half-heartedly”
  • hope: “optimism, positive future-mindedness, expecting the best and working to achieve it”
  • gratitude: “thankful for the good, expressing thanks, feeling blessed” 

… are consistently applied at work, then we can experience higher levels of satisfaction. 

Some positive actions you can try 

Here are some ideas of how you could apply each in the work setting: 


  • ask ‘why’ questions more often, especially when making assumptions
  • be curious about a work task that you don’t like – find a new way to view it positively
  • challenge yourself to learn a new thing a day for a week  


  • when you feel your energy lagging, instead of reaching for a sugary snack, get out and go for a short walk
  • express your energy and individuality by wearing colourful clothes
  • prepare yourself for new tasks at work by considering the positive aspects   


  • observe how hopeful colleagues overcome challenges
  • support someone who may be struggling by offering hopeful ideas and concrete actions they could take
  • set daily goals for what you’d like to achieve and identify 2-3 different ways you could reach these goals  


  • explain why you are grateful to a colleague, either by what they have done or for a positive aspect of themselves and leave it on their desk in a note to surprise them
  • each evening, recall 3 good things that happened at work each day
  • start meetings by sharing successes 

(Reference: Niemiec & McGrath, 2019; Niemiec, 2018: McQuaid & Lawn, 2014) 

So, which of these 4 strengths will you be focusing on first?! 

Useful resources

Here’s the link to the VIA website where you’ll find the survey as well as more information about each character strength

– And If you’d like my support with developing your strengths so you can be more satisfied at work, here are my products, and you can book a call with me hereI’m looking forward to hearing from you!

Boost your optimism and strengths by trying these positive psychology interventions

Boost your optimism and strengths by trying these positive psychology interventions

Boost your optimism and strengths by trying these positive psychology interventions

I often assign positive psychology interventions (PPIs) to my clients to support them to meet their goals. PPIs are positive psychology-based exercises that I use to support my clients to use their positive emotions and strengths to improve their wellbeing.

I’ve just finalised my uni module – Perspectives on Wellbeing – and my task for the assessment was to measure aspects of my wellbeing, try 2 different PPIs to see for myself how they work, then when appropriate, measure the aspects again afterwards to see if there has been any impact after the intervention.  

So, to help you better understand how it is to actually do a PPI, I thought to share with you the experiences that I had.  

‘Best Possible Self’ (BPS) PPI  

The intervention
Simply plan some quiet time and think about your life over the next 5 years. Imagine that everything has gone as well as it possibly could. You have worked hard and succeeded at accomplishing all of your life goals. Think of this as the realisation of all of your life dreams.   

Now spend 15-20 minutes writing about what you imagined, for 4 days in a row.  

My experiences
I have already experienced visualising my preferred future, and therefore found this intervention pretty straightforward. I did however find it challenging to do the exercise without any clear structure or detailed instructions, so I found that I had to set my own structure – I set my visualisation to be for in 5 year’s time and main themes of content did emerge eg. work, family, study, etc.  

After completing the intervention, the aspects of my life which are most important to me were very obvious and a natural prioritisation of actions I can take to meet my goals also became clear. I noticed that my mood was much more positive, which lasted a couple of weeks! And I felt overall much happier. I also started to see my challenges with a more positive and hopeful perspective and as a result have felt an increase in my optimism.   

To prove the positive impact, I had measured my optimism levels before and after the intervention on a research-based scale, and my score had more than doubled after the 4thday!  

So because of these really positive results, that only require a relatively small time investment, this is definitely an intervention that I’ll repeat when I feel that my optimism levels are getting a little low.  

‘Boost a Lower Strength’ PPI  

The intervention
Start with doing the VIA Character Strengths assessment, choose one of your lower strengths that you feel you’d enjoy to work on, think about 7 different activities you can do over a week to boost it (the VIA website has some good tips to get you started), and get going! I’d advise you to journal about the effects to capture the positive changes. 

My experiences
If you’ve been reading my newsletters or you are one of clients you’ll know how important I believe it is to be working with our strengths! Actually using the VIA Character Strengths assessment and developing specific strategies to utilise strengths is what I recommend for all of my clients because it can result in: increased happiness; improved physical health; reduced depression; reduced stress levels; goal attainment and academic accomplishment; increased productivity and engagement at work; etc…. So many wonderful and scientifically proven benefits of working with our strengths.   

For this assessment I chose the character strength of zest, which is defined by Niemiec as “vitality, energy, vigor, enthusiasm for life” and is “a dynamic strength that is directly related to physical and psychological wellness. This strength has the strongest ties to overall life satisfaction and a life of engagement.” (VIA website)  

The PPI is simply to apply a lower strength in a different way each day for a week. This intervention challenged me to consider what zest meant to me, and how I can best apply it in a way that benefits me and suits my lifestyle. I therefore planned a few days of exercise activities that I hadn’t tried before (yoga, longer and more complicated HIIT sessions) as well as attending an Oktoberfest party, cooking, and taking a midday nap (yes, a nap has been shown to increase vitality!).  

I found this PPI attractive as it is simple, requires creativity to select the actions to be completed and can be applied to any of the lower strengths. This simplicity and flexibility also makes it attractive to use with clients, which I propose when it’s appropriate for the individual.   

I very much enjoyed this PPI, and I appreciated the accountability it gave me to persist in doing something with zest each day, as I have observed in winter that I can experience a low mood and tend to avoid doing activities that increase my energy. After the week, I noticed that I had much more energy, felt more vital and I even wore coloured clothes more often. I also felt I could concentrate better, I was more positive and capable of handling my challenges. In terms of relationships, I felt more appreciated, connected to others and more willing to be social. I also felt my self-esteem improved. Sounds pretty good, right?! These boosts to my wellbeing are reflected in research that has already been conducted. 

A very positive side effect of this week-long PPI is that it has now evolved into a consistent exercise programme. I still exercise most days of the week with high levels of motivation and I feel awful when I haven’t worked out! Which motivates me to be consistent.   

Overall impact of the PPIs 

The combination of increasing my optimism from the first PPI and developing a lesser strength, has resulted in me feeling more positive, energetic and engaged in working towards my goals. In general, I feel like much more is possible in my life than just a few weeks ago. 

Would you like to try these for yourself?

Useful resources

– Here’s a little more background on how I use them with my clients.

I’d love to hear about your experiences if you decide to do these PPIs, please don’t hesitate to share them with me!


What are positive psychology interventions, and how do I use them with my clients?

What are positive psychology interventions, and how do I use them with my clients?

What are positive psychology interventions, and how do I use them with my clients?

According to my lecturers from the University of East London, Positive Psychology Interventions (PPIs) are ‘theoretically-grounded and empirically-validated instructions, activities, and recommendations that are designed to enhance well-being’.

So, they are essentially science-based exercises that practitioners, such as coaches or therapist, use with clients to support them to use their positive emotions and strengths to improve their wellbeing. They are usually simple to do and can be continued long after the coaching relationship has ended, as a kind of self-coaching practice.

Many wonderful benefits

Implementing PPIs has been shown by studies to improve:

  • wellbeing
  • happiness
  • performance
  • relationships
  • work outcomes
  • health

PPIs in practice

As I particularly focus on wellbeing with my clients and I apply evidence-based practices in my work, PPIs are an essential part of my coaching practice.

When starting to work with a new client, I always tell them that the more they put into their coaching, the more they will get out of it. And that I will therefore almost always give them ‘homework’ exercises to do between sessions to cement any new awareness they’ve gained, as well as to accelerate their progress towards their goals. Which I’ve found (until now, as long as I don’t use the word ’homework’!) that it’s very well accepted!

I choose the PPIs based on what my clients want to change – is it their optimism levels, overall mood or perhaps they want to improve an aspect of their performance at work. I’ll also consider their individual goals and preferred learning style and discuss my proposed PPI with them. After they’ve done the PPI exercise, we’ll debrief and they’ll share their learnings with me.

Try for yourself…

If you’re curious about trying out a PPI for yourself, why not try the ‘Best Possible Self’ exercise…

Simply plan some quiet time and think about your life over the next 5 years. Imagine that everything has gone as well as it possibly could. You have worked hard and succeeded at accomplishing all of your life goals. Think of this as the realisation of all of your life dreams.
Now spend 15-20 minutes writing about what you imagined, for 4 days in a row.

Useful resources

read about how I boosted my optimism by doing the Best possible Self PPI

– Or of course please get in touch at and we can have a chat about it in a complimentary consultation.