Don’t Underestimate the Power of Silence

Break the first 30 minutes of complete silence up into 10-minute sets:

• The first 10 minutes is spent in writing your short-term, medium-term, and long-term goals.
• Dedicate the next 10 minutes to assessing your progress on the goals of the previous day.
• Use the last ten minutes to note unmet goals and consider why you have not met them.

During the second part of complete silence, start reading a book that teaches you new things or improves you.

• Spend the first 10 minutes reading a chapter of your book.
• Use the next 10 minutes to write down a summary of what you've just read.

Reading this way will allow for deeper thought and analysis and increase your short-term memory.

The last 10 minutes of silence is a grounding process. Use it for self-reflection.

The objective is to be present and pay attention to your emotions and what those feelings mean to you. This allows you to mindfully choose to stay out of negativity.