MINDFULNESS
THE EXPERT
Heidi Horne is a rapid stress buster and founder of the One-Minute Reset . She boasts nearly 20 years of experience in workplace wellness , coaching and speaking where she has empowered executives with sixty second strategies to combat stress , boost productivity and unlock sustainable happiness . Heidi will make a keynote presentation at the Brisbane Executive PA Summit on the 27 th March 2025 .
executivepa . com / summits
In addition , brief mindfulness practices significantly enhance attention spans and decision-making – invaluable for high-pressure roles . Plus regular mindfulness strengthens those parts of the brain responsible for emotional regulation , memory and adaptability . All this promotes greater resilience and cognitive flexibility .
A mindfulness framework for busy EAs PAs under pressure should try the PAUSE acronym . It keeps you composed under pressure , helps you handle activities with clarity and ensures you maintain a feeling of equilibrium within the turmoil . Here ’ s how to do it :
w Present moment : Bring your attention to what you are doing right now . This helps you keep the overwhelm at bay , particularly when you need to handle several priorities all at once . w Accept what is : Not everything will go according to plan so accept there will be bumps along the way . It ’ s easy to move into problem-solving mode with this attitude . w Unwind your mind : Take a minute to breathe and let go of the tension . Enhance this by rebooting with a 60-second breathing exercise to think more clearly . w Smile : Smiling can change your mood in a second . It will also lighten up the atmosphere around you – think of the benefit for your executive , colleagues or people in your personal life . w Elevate your perspective : Step back and look at the big picture . This can help you prioritise effectively and find creative solutions .
And here are some of the best times to use it :
w Before a busy day : Do a one-minute breathing exercise to centre yourself before work . w When plans change suddenly : Accept the new situation calmly . Then , use PAUSE to think clearly about how to adapt and communicate the change effectively . w During back-to-back work : Pause for a few deep breaths between meetings or tasks to recharge and maintain focus throughout the day . w In stressful situations : Whether it ’ s a tight deadline or a last-minute request , smile ( even if you have to fake it ) to diffuse tension . This will release feel-good chemicals , making challenges easier to deal with . w For long-term success : Take a step back and look at your accomplishments and growth regularly . This will help you stay motivated and resilient .
Five extra powerful tips to combat distraction Distractions can stop even the most organised professional so take note of these practical strategies for reducing distractions , boosting productivity and preserving mental clarity .
Notification management
1 The constant ping of notifications is one of the biggest culprits of distraction . Take control of your devices to minimise interruptions and focus on what truly matters . w Shut off non-essential notifications . This means muting social media and app notifications – but keeping on the essential ones . j
Summer Issue 2025 | Executive PA 25