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Presence starts before work, not in the middle of it.
by Drew Robbins
3 min read
Be Present
A short morning reset helps more than willpower. Five quiet minutes can steady you before the day grabs your attention.
Most mornings start in a rush. The alarm goes off, the phone is in your hand, and the day grabs your attention before you have both feet on the floor. By the first meeting, your mind is already scattered and your body is tense. It is hard to listen well when the day starts this way.
A short reset helps more than willpower. Five quiet minutes to sit up, breathe slowly, and keep your phone out of reach can steady you. Some people make coffee before opening any app. Others take a short walk, stretch, or write one line about what matters today. I've been reminded recently how much five minutes of meditation can change my physiology and start my day in the right direction. These simple moves calm the noise and make space to pay attention.
When you begin with a small pause, you show up differently. You hear more in the first call. You are less reactive in chat. Decisions get clearer because you are not chasing every ping. Presence is not a trick. It is built by small, repeatable habits that start at home.
Mindfulness practice means that we commit fully in each moment to be present; inviting ourselves to interface with this moment in full awareness, with the intention to embody as best we can an orientation of calmness, mindfulness, and equanimity right here and right now.
— Jon Kabat-Zinn, Wherever You Go, There You Are
What would change this week if your first five minutes were quiet and phone-free?
Try This
Before any screen, sit for five minutes, breathe in for four counts, out for six, and choose one intention for the day.
Notice What Happens
Check if your first meeting feels steadier and if you interrupt less.
Share or Reflect
Post one simple morning cue that helps you arrive present such as a short walk, making the bed, or tea without your phone.
Keep Going
Put your phone in another room overnight and keep this five minute pause for seven days.
If this resonates, share with your network so more people can start the day present, not rushed.
