This document discusses how to manage your mind instead of your time in order to feel less busy. It outlines that the default mind wanders 47% of the time, 95% of decisions are made unconsciously, and negative thoughts occupy 70% of mindspace. This default mind leads to consequences like multitasking, addictions, inability to focus, and missed opportunities. The document recommends attentional training through mindfulness practices like breath awareness and yoga to develop focus. It also suggests practicing mindfulness on the go during activities and at work through prioritizing tasks, dedicated work time, and mindful listening. The overall goal is to train the mind for increased focus, creativity, and productivity to better achieve goals.

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