You can train your brain to focus better by incorporating mindfulness exercises throughout your day.

Here are some guidelines for becoming a more focused and mindful leader.

First, start off your day right. Researchers have found that we release the most stress hormones within minutes after waking. Why? Because thinking of the day ahead triggers our fight-or-flight instinct and releases cortisol into our blood.

Instead, try this: When you wake up, spend two minutes in your bed simply noticing your breath. As thoughts about the day pop into your mind, let them go and return to your breath.

When you get to the office, take 10 minutes at your desk to boost your brain with a short mindfulness practice before you dive into activity.

Close your eyes, relax, and sit upright. Place your full focus on your breath. Simply maintain an ongoing flow of attention on the experience of your breathing: inhale, exhale; inhale; exhale. To help your focus stay on your breathing, count silently at each exhalation. Any time you find your mind distracted, simply release the distraction by returning your focus to your breath.

Most important, allow yourself to enjoy these minutes.

To avoid entering a meeting with a wandering mind, take two minutes to practice mindfulness. You can do so while you’re walking to the meeting.

Even better, let the first two minutes of the meeting be silent, allowing everybody to arrive both physically and mentally. Then, if possible, end the meeting five minutes before the hour in order to allow all participants a mindful transition to their next meeting.

After lunch, set a timer on your phone to ring every hour. When the timer rings, cease your current activity and do one minute of mindfulness practice.

Finally, as the day comes to an end and you start your commute home, apply mindfulness. For at least 10 minutes of the commute, turn off your phone and simply be. Let go of any thoughts that arise. Attend to your breath.

Doing so will allow you to let go of the stresses of the day so you can return home and be fully present with your family.

Posted in: Infographic of the day, Mindfulness