1. MANAGE YOUR MIND, NOT YOUR TIME
Shalini Bahl, Ph.D.by Shalini Bahl, Ph.D
FOUNDER,
DOWNTOWN MINDFULNESS &
KNOWYOURMIND.TRAINING

3. B U S Y I S T H E N E W S T U P I D .
- B I L L G AT E S

4. DO YOU FEEL
LIKE YOU DON’T
HAVE ENOUGH
TIME TO DO ALL
THAT YOU WANT?
Image: Jon Tyson

5. MANAGE
YOUR MIND,
NOT YOUR
TIME.

6. THE ROAD MAP
➤ Default qualities of the
mind
➤ Consequences of a
default mind
➤ Training the mind for
more time
➤ Attentional Training
➤ Practice on the go
➤ Practice at work

7. THE
DEFAULT
MIND
Three qualities of the mind
that lead to time scarcity

8. W H AT
P E R C E N TA G E O F
T H E T I M E Y O U R
M I N D WA N D E R S
AWAY F R O M
TA S K AT H A N D ?

9. 4 7 %
O F T H E T I M E
Killingsworth and Gilbert, 2010

10. M I N D
WA N D E R I N G I N
A R E L A X E D
S TAT E S U P P O RT S
C R E AT I V I T Y

11. W H AT
P E R C E N TA G E
O F Y O U R D A I LY
D E C I S I O N S A R E
M A D E
C O N S C I O U S LY ?

12. 5 %
9 5 % O F T H E
D E C I S I O N S A R E
M A D E
U N C O N S C I O U S LY
*Bargh and Chartrand 1999

13. A U T O M AT I C I T Y I S
U S E F U L B E C A U S E
W E H AV E L I M I T E D
C O G N I T I V E
R E S O U R C E S

14. NEGATIVE THOUGHTS

15. NEGATIVE THOUGHTS
70%

16. T H R E E Q U A L I T I E S
O F M I N D T H AT
L E A D T O T I M E
S C A R C I T Y
• WA N D E R I N G M I N D
• U N C O N S C I O U S M I N D
• N E G AT I V E T H O U G H T S

17. CONSEQUENCES
OF A DEFAULT
MIND

18. MULTITASKING

19. ADDICTIONS & ANXIETY

20. INABILITY TO DO “DEEP WORK”

21. PROCRASTINATION

22. MISS OPPORTUNITIES & CONNECTION

23. HOW DO WE
TRAIN THE
MIND?
Attentional Training,
On The Go,
& At Work

24. 1 . AT T E N T I O N A L
T R A I N I N G
1. Developing focus
with ease
2. Focus on what’s
important now
3. Be kind to yourself
• Awareness of Breath
• Body Scan
• Mindful Movement
(Yoga, Tai chi)

25. 1. ATTENTIONAL TRAINING
Daily Practice:
5 Minutes Awareness of Breath

26. 2. PRACTICE ON THE GO
1. Sensory walking on campus
2. Mindful eating
3. Waiting in line

27. 3. ATTENTION AT WORK
1. Prioritize
➤ Define goals
➤ Most important tasks
that drive growth
➤ Do the hardest task
first
2. Uninterrupted Creation
Time
3. Mindful Listening

28. 1. With first breath, collect your mind;
2. With second breath relax the body; and
3. With third breath ask yourself, what is
important right now.
3. PRIORITIZE

29. HOW WILL
YOU ATTAIN
JEDI-LIKE
FOCUS?
To be creative,
productive, and reach
your goals with ease
Image:Simon Zhu

30. CONTINUE YOUR EXPLORATION
1. Sign up for free introductory classes at Downtown
Mindfulness
2. Take the quiz and join online program: http://
knowyourmind.training/online-programs/
3. For Mindfulness coaching email me
shalini@KnowYourMind.training
4. Stay informed by liking us on https://www.facebook.com/
DowntownMindfulness/
5. Try my 5-minute meditations on the Simple Habit app:
A. Women’s resilience
B. Self-Awareness
C. Procrastination
5. Subscribe to my blog on KnowYourMind.training