“Mindfulness” has become a saturated buzzword in the business and lifestyle world. However, behind the trend lies a physiological reality: our brains are not designed for the constant, high-velocity input of modern life. According to the American Institute of Stress, 77% of people experience stress that affects their physical health, and 73% have stress that impacts their mental health.
The difference between burnout and breakthrough often isn’t a month-long retreat; it is usually a micro-habit. We asked entrepreneurs, psychiatrists, and business leaders a simple question: What is one practice that genuinely works for you?
Their answers moved away from generic advice and toward practical, field-tested rituals involving micro-pauses, somatic awareness, and strategic disconnection. Here is how they manage their minds to maximize their well-being.
The Art of the “Micro-Pause”
For many professionals, finding 30 minutes to meditate is impossible. The solution? Micro-habits. These are 60-to-120-second interventions designed to switch the brain from a reactive state (Sympathetic Nervous System) to a calm state (Parasympathetic Nervous System).
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Nir Appelton, CEO of Adorb Custom Tees, found that traditional methods didn’t fit his lifestyle.
“I downloaded the apps, tried the breathing exercises, and mostly felt like I was pretending to be calm. It only started working when I started treating it like a pause. My version of mindfulness isn’t sitting cross-legged in silence. It’s catching small moments where I can slow down, even for half a minute. Sometimes that is just standing at the window before a meeting or letting myself take an extra minute to drink my coffee instead of gulping it down between emails. Over time, it has rewired the way I react to stress… That shift has made me more patient with others and, honestly, a lot kinder to myself.”
Ali Yilmaz, Co-founder & CEO of Aitherapy, utilizes a two-minute grounding technique.
“One practice that actually works for me is doing a two-minute grounding check-in before I start anything important. I just pause, take a slow breath, and ask myself, ‘What’s going on in my body right now?’ It sounds simple, but it stops me from carrying stress from one task into the next. Doing this every day makes me calmer, clearer, and way less reactive. It’s the fastest way I’ve found to reset when life gets overwhelming.”
Niclas Schlopsna, Managing Partner at spectup, focuses on sensory details.
“One mindfulness practice that genuinely works for me is ‘micro-presence breaks’, 10 to 20 seconds of intentional grounding throughout the day. Instead of trying to squeeze in long meditation sessions, I pause between tasks and consciously bring my attention to one sensory detail: the feeling of my feet on the floor, the sound of the room, or one slow inhale and exhale… Those tiny resets prevent stress from compounding, keep my decision-making clear, and stop my mind from running on autopilot.”
Sharmin Banu, an Executive Coach with a tech background, relies on a breathing microbreak.
“A simple one-minute breathing practice… has become an essential part of my daily routine. Taking just 3-5 slow breaths, inhaling through your nose and exhaling through your mouth, which takes no more than 60 seconds, helps stay grounded and prevents exhaustion. You can do it without any extra time commitment—such as when joining a virtual meeting, walking to a conference room, or even while washing your hands in the bathroom.”
John Ceng, Founder of EZRA, uses a “reset” to reclaim his attention span.
“One mindfulness technique that has helped me a tremendous amount is what I call a ‘two-minute reset.’ It’s simple: I stop what I am doing, without any phone usage or screen involvement, and spend two minutes doing nothing but breathing and being present in the environment around me… As an entrepreneur, there’s definitely a sense that every minute needs to be optimized, but mindfulness is actually about taking back attention, not wasting it. These two minutes give me back hours during the day.”
Matthew Johnston, Owner of Bug Shockers, advocates for the power of doing absolutely nothing.
“What works for me is laughably easy: I sit quietly for five minutes and do nothing. No apps leading me through breathing exercises, no new age soundtrack pretending I’m somewhere else… I breathe and notice whatever’s happening in my chest, shoulders, and jaw. It’s a bore, but it gets the point across quickly… This small pause reinforces the idea that I know most of the ’emergencies’ are nothing but adrenaline deceiving me.”
Somatic Awareness and Physical Reset
Mental stress often manifests physically. Several experts emphasized “somatic” practices—techniques that use the body to calm the mind.
Richard Brown Jr, Owner of Essential Living Support, LLC, leans on the science of the mammalian dive reflex.
“Another powerful outlet is scuba diving… Underwater, everything slows down. My breathing becomes steady, and the world gets quiet. Scientifically, immersion in water activates the mammalian dive reflex, which lowers heart rate, reduces anxiety, and creates a deep sense of calm… These practices aren’t just hobbies; they’re essential tools that help me return to my work more patient, focused, and emotionally steady.”
Damien Zouaoui, Co-Founder of Oakwell Beer Spa, found clarity through cold exposure.
“Cold plunges… I took a 2-minute ice bath before guests arrived, followed by a soak in warm water, and I was surprised by how alert and peaceful I felt afterward. Since then, I’ve made cold plunging a regular practice and have noticed real improvements. It helps me avoid the drowsiness that usually hits after lunch, enhances my sleep quality, and clears up mental blockages. One guest described it as feeling like her nervous system got a full reset—I completely relate to that.”
Kirsten Hartz, Therapist & Founder of Sona Collective, practices somatic tracking.
“The practice that’s been most helpful for me is quite simple: daily somatic check-ins where I pause several times throughout the day to notice what’s happening in my body without trying to fix or change it… Learning to track sensations, like the tightness in my chest when I’m overwhelmed or the softening in my belly when I feel safe, has fundamentally changed my relationship with stress and helped me catch dysregulation before it takes over.”
Sanjay Raja, TV Producer & Host, emphasizes the non-negotiable nature of exercise.
“Maintaining a consistent exercise routine has been essential for my mental health as an entrepreneur. I’ve found that regular physical activity directly improves my state of mind and helps me stay positive even during challenging times. It’s become one of my non-negotiable daily practices because the mental clarity and energy boost it provides carries through everything else I do.”
Transitions and Grounding
The blurring of lines between “work” and “home” is a major contributor to burnout. Creating intentional transition rituals helps compartmentalize stress.
Judy Serfaty, Clinical Director of The Freedom Center, and Dr. Carolina Estevez, Psychologist at SOBA New Jersey, both advocate for an identical, powerful grounding technique:
“A mindfulness practice that truly makes a difference… is the one-minute grounding check-in, where I pause, feel my feet on the floor, relax my shoulders, take one slow breath, and ask myself what is happening right now and what do I need. This is simple, quick, and surprisingly powerful as it stops me from feeling mentally overwhelmed and pulls me out of my worries to reconnect me with the present moment.”
Amanda Ferrara, Program Therapist at Ocean Recovery, uses transitions to prevent “mental carryover.”
“Mindful transitions genuinely help me throughout the day… Before moving from one task, client, conversation, or environment to the next, I like to briefly pause for 10-15 seconds and take a slow breath while mentally letting go of what I was just doing. Then I set a simple goal for the next task like be patient, focus, or be gentle. This pause prevents mental carryover… and keeps the day from feeling like one long blur.”
Ben Reinking, Pediatric Cardiologist, uses a commute ritual.
“I practice a daily walking ritual combined with gratitude reflection. In the morning, I name three things I’m thankful for, and in the evening, I reflect on what went well and what didn’t while noticing something new in my neighborhood. This practice has been instrumental in helping me transition from work mode to home life, so I arrive home present and engaged rather than mentally stuck at work.”
Reflection, Gratitude, and Digital Hygiene
Sometimes the best way to clear the mind is to write it down—or put the phone down.
Aarti Jerath, Psychiatrist at Miami Counseling Center, uses journaling to combat perfectionism.
“A daily gratitude journal practice has been genuinely transformative for my well-being. Each morning, I dedicate time to reflect on positive intentions, which has helped me navigate persistent self-criticism and perfectionism… As a result, I now approach challenges with more patience and empathy, both toward myself and others.”
Fred McGill Jr, Owner of Bray Electrical, focuses on morning prioritization.
“One strategy that has proven effective for me involves performing a five-minute grounding check each morning… I remain seated, breathe slowly, and write down three things I want to concentrate upon rather than letting my mind race in a dozen directions… This small pause before the onslaught of the rest of the world clamoring for my attention has been a tremendous gift.”
Ivan Rodimushkin, CEO of XS Supply, uses retrospective analysis.
“I pick one challenging conversation each week and reflect afterwards on how I handled it, asking ‘What did I do well?’ and ‘What could I do better?’ This simple habit builds my emotional self awareness in a steady and practical way… That reflection also prevents me from repeating stressful patterns that can affect my work.”
Adnan Sakib, Creative Director at Nitro Media Group, focuses on light and digital detox.
“One mindfulness practice that’s actually made a noticeable difference for me is reducing screen time especially doom-scrolling… The mental clutter that comes from constant scrolling is brutal. When I cut that down, my mind finally had room to breathe. The other thing that genuinely helps is getting more sunlight. Just stepping outside for a few minutes resets my mood.”
Team Rituals and “Me Time”
Finally, mental health is often about the boundaries we set with others and the culture we create at work.
Bhavik Sarkhedi, Founder & CEO of Ohh My Brand, integrated mindfulness into company culture.
“One practice that has made a meaningful difference is holding 15-minute meditation sessions every Monday morning with my team. This simple routine has become a cornerstone of how we start our week… I’ve noticed that this practice boosts productivity and creates a more positive atmosphere for the entire team.”
Sheena Yap Chan, Wall Street Journal Bestselling Author, prioritizes scheduling joy.
“I make it a priority to schedule dedicated ‘me time’ into my daily routine, even if it’s just 5-30 minutes. This might include taking a brief walk, watching a short video, or doing something I genuinely enjoy… It’s about creating consistent moments to recharge, no matter how busy the schedule gets.”
The Takeaway
Mental well-being is not a “soft skill”, it is a hard asset. Whether it is a 10-second breath before a meeting or a 2-minute cold plunge, the effectiveness of these practices lies in their consistency, not their complexity.
