Month: March 2020

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“Just Chill…” Your Brain Will Thank You!

Man and woman lying buried up to head in black sand under tiny umbrellas take essential down time to unplug and clear their minds and bodies for wellness at Ibusuki Beach, Kagoshima, Kyushu, Japan.

“Just Chill…” Your Brain Will Thank You!

Why is it that some of us feel anxious or guilty at the thought of allowing our mind and body to unplug, wander and just simply laze & chill. The seventh “essential ingredient” of David Rock and Dan Siegel’s Healthy Mind Platter is “Down Time.”

Many of us now under stay-at-home containment have the perfect opportunity to create space for and develop a new healthy habit of intentional “non-focus” which allows us to relax and recharge our brains, restore physical, emotional health and motivation, increase productivity & creativity, reduce decision fatigue, and help us to consolidate memories and enhance our learning. Funny how we’re so concerned with recharging our electronics devices, we should treat our brains with the same luxury. Neuroscience research also shows that down time is a critical precursor for insights. Personally, I get my best ideas during a casual walk or jog, when I’m letting my mind wander, daydream and simply chill.

What will you do for “Down Time” this week?

I love this quick read by Beth Janes on why it’s important to schedule more down-time for our brains, read article here.

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Quarantine Tip: Connecting Time – Using Science Connect and Collaborate Better, Virtually

Man sits in front of computer sipping coffee at his work from home office connecting, collaborating and communicating across a virtual global team.

Quarantine Tip: Connecting Time - Using Science Connect and Collaborate Better, Virtually

We have all been thrown into a steep learning curve on how to connect better virtually during this time of self-containment. The NeuroLeadership Institute has done some great research on the importance of social connection, and “relatedness.” This article by David Rock, Director of the NeuroLeadership Institute, shares 5 ways science shows us how to work better virtually.


I especially like his concept on the art and science of leveraging back channels to parallel process and speed things up in an “intentional, inclusion and results driven way” during your virtual meetings.

What techniques are you finding effective to pull people together remotely on your calls?

Check out this Forbes Article by David Rock: 5 Ways Science Show Us How to Work Better Virtually. 
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Take a Virtual Peek out of Quarantine and Carve out “Connecting Time”

Two ethically diverse women sit on a limestone rock over the ocean connecting in a socially distant way in nature to manage stress, maintain positive outlook and physical wellness in Montana del Oro State Park, Los Osos, California.

Take a Virtual Peek out of Quarantine and Carve out "Connecting Time"

Apropos that today’s Healthy Mind Platter Essential is “Connecting Time.” With the world hunkering down in self-containment, even more important to enhance your virtual social connection with others. Research shows taking time with loved ones & friends can improve our physical health & mortality, help us to better manage stress, confront challenges and maintain a positive outlook. Double the positive impact (when not in containment): meet with others outside and appreciate connection to the natural world around us as a learning from last week’s “walking meditation” post. These activities together are a powerful combination. The article I wrote for this post had been my perspectives as an expatriate & the impact and importance of “Connecting Time”, but I’ll save for a future post.


Love to invite you all to virtually peek out of containment: play & share creative ideas to “Connect” with your friends, family, and colleagues around the world.

I pledge to connect “live” with my Singapore colleagues who were expecting my arrival this week to catch up in person. It’s video happy hour coffee & cocktails. What will you do?

Check out this article by Dr. Emma Seppala: Connectedness & Health: The Science of Social Connection. 
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Treat Yourself to “Time-In”

Yoga alliance certified instructor Laurel Marshall meditates in Anjali Mudra in tropical paradise Puamana, Maui, Hawaii.

Treat Yourself to "Time-In"

It’s hard to disconnect from distraction: busy schedules & news media frenzy on markets and Covid-19. The present time is perfect to practice Time-In, a Healthy Mind Platter essential. It’s the practice of mindfulness, purposeful attention, in the present moment, non-judgmental. Rather than focus on changing the environment or situation, mindfulness creates awareness, acceptance of thoughts, feeling & bodily sensations. A daily dose helps regulate emotions, enhance attention, creativity, & empathy, reduce stress, and can improve symptoms of anxiety, depression & pain.

I ventured on a 10-day silent meditation in the Japan Alps to master Time-In. I realized, rather than meditating 16 hr/day, I simply needed to make time daily, to focus, observe sensations around me wherever I am. I love to cultivate mindfulness in walking meditation; observe sensations of each step, breath, smell, color, sound, warmth/chill on my skin.

How will you incorporate mindfulness into your day? Note your feelings: before, during, after & get hooked on Time-In.

Check out this article by Mark Bertin: A Daily Mindful Walking Practice.

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It’s Play Time!

Adult playing like a child making snow angels to increase brain connections, creativity and memory.

It's Play Time!

The Healthy Mind Platter Essential Ingredient” we explore this week is “Play Time.” The essence of play time is allowing ourselves to be unstructured, social, creative, and playfully enjoy new experiences. Stuart Brown, of the National Institute for Play, states that “Playfulness enhances the capacity to innovate, adapt and master changing circumstances. It can help us integrate & reconcile difficult or contradictory circumstances. It can show us a way out of our problems.” Neuroscience reveals play as a basic emotional system & essential for adult creativity, learning, & emotional regulation. Play helps relieve stress, improve brain function, stimulate creativity, improve relationships & connections with others.

Life can feel too serious. Our days busy & scheduled; allowing time out to spontaneously play may cause feelings of guilt. Flip the script from guilt, to permission.

What activities make you laugh, and playfully and spontaneously welcome in new experiences each day?

Check out this article by Lawrence Robinson, Melinda Smith M.A, Jeanne Segal Ph.D., and Jennifer Shubin: Benefits of Play for Adults.