What is a Tiny Pause?
A Tiny Pause is a moment in the day when we give ourselves permission to take a mini action that improves how we feel and perform. When we give ourselves a moment of high quality attention.
It involves breathing, training our attention and gratitude.
It's based on techniques proven by neuroscience and enhanced with mindfulness (attention training). Helping move our internal dialogue towards a kinder and more constructive place.
It is highly effective. It takes 2 mins or less.
Why Neuroscience & Mindfulness?
Because data is important - evidence that techniques are effective (1000’s scientific studies).
Neuroscience has proven what actions help the brain to recharge, focus and balance difficult thoughts and emotions.
Mindfulness helps bring these actions into our daily lives in a way that gives us more control.
Because there are tons of proven techniques to help how we feel and perform. We just need a little help in converting them into useful daily habits that work for us.
What is the Tiny Pause?
1. A team dedicated to providing simple products, underpinned by science, that help you relieve stress, enhance focus and sleep better.
2. A team dedicated to engaging parents, professionals, children and students of the importance of high quality rest and what they can do to make it happen.
How can 2 mins a day be effective?
Good question. How can 3 minutes of exercise per week be scientifically proven to help reduce blood pressure and increase cardiovascular fitness? See BBC Horizon here.
We are learning more and more that its smaller amounts of action on a regular basis that has the most significant impact on physical and mental health.
Do it and you will know. It will make a difference. Maybe a little, maybe a lot.
How much of a difference is feeling less stressed, more able to focus and getting to sleep easier worth to you?
Where can I read up on the science?
One simple article about what neuroscience has taught us about effectively reducing stress.
One simple article about how distraction impacts our productivity (written by a neuroscientist).
One simple article that introduces us to what mindfulness is and some of the scientific evidence.
What have I got to lose?
2 - 8 minutes a day giving yourself some attention
What have I got to gain?
2 - 8 mins a day creating a space to give yourself high quality attention
Reduce difficult thoughts
Finding a more accurate perspective quicker
A little bit more grateful about what's going 'ok' instead of focusing on what you think isn't
Feel like you have a choice, an action you can take any time to induce one or more of the above
Who is Sam?
Sam has taught Attention Training techniques (neuroscience & mindfulness combined) to some of the most exciting companies in the UK. He first arrived at mindfulness 15 years ago when overwhelmed with a high pressure, high income job and young family. Sam was intrigued that something so simple could be so effective at helping relieve pressure and stress.
Working on projects that required teams to optimise performance Sam began to understand that mindfulness was only part of the solution. There are simple actions people can take to help them 'protect their attention'; improving peoples ability to concentrate and focus. Sam (with the help of many great people alive and dead) has created a format that focuses on simple, daily mini habits that can be adopted by anyone who wants to relieve stress and improve performance.
You can read a little more about Sam and the other projects he has worked on below.
What is MED?
MED stands for 'Minimum Effective Dose'. What's the smallest action we can take for the biggest beneficial outcome? Behavioural science shows us that people try and change too much, too soon. Which compounds their sense of frustration and lowers their confidence.
Sam follows a MED approach for all of his teaching; helping people focus on the smallest, scientifically proven actions, to help people bring the techniques into their day to day life. If it's feels easy we will do it. When we do it, we experience the benefits. When we experience the benefits we get closer to doing the things we value the most; performing them in a confident way. Both professionally and personally.
What inspired the Super Sleep Method?
Sam has introduced Attention Training to over 8,000 people. The majority of people attend sessions with one or all of these aims;
- Relieve stress & anxiety
- Improve focus and decision making
- Better sleep
Sleep inspiration; Sam was overwhelmed with how many people in his training groups spoke of being tired most of the time. Looking a little deeper at the data it was clear that our society suffers from a significant lack of sleep (stat from Mental Health Foundation is; 1 in 3 - 28 million people everyday in UK alone). And that improving our sleep is the easiest possible way to improve how we perform, feel and look. The scientific benefits of quality sleep is unequivocal.
All the answers of how to improve our sleep already exist. The aim was therefore how to identify which actions give us the best outcome. Improving our ability to get to sleep. Improving our quality of sleep. The success of test groups led to the creation of the Super Sleep Method book.
What can I do right now to feel a little better?
- Uncross your legs, put both feet on the floor, relax your hands in your lap.
- Take 4 slow conscious breaths. Slowly in. Slowly out. Bring attention to how your chest slightly rises and falls with each breath.
- Write down one thing you feel grateful for.
Took about 1 min in total. Feel a little better?
You stimulated your parasympathetic nervous system and changed the direction of your inner dialogue, if only for a moment. How would you feel if you practised for longer or just once a day?
A little more about Sam in numbers:
3000+ the number of people I engaged and supported to achieve industry relevant qualifications through their organisation as part of a government initiative in London
220 - the number of people I helped back into employment as part of a project in Cambridge that I co-created.
5 a day. A simple product that I created and sourced manufacturing for as part of the Governments Change for Life campaign and the charity MEND.
4 - the number of children I have. My life and work goals shifted enormously when I had children young and thought money was the answer. I become stressed and didn't nurture the relationships of those I love as best I could. I refocused, made some changes and now feel very grateful to have a family, instead of burdened by it.
1 - the number of ultra marathons I have run. One was enough. 35 miles off road around Devon coastal paths. I finished 33 out of 50. I lost 3 toe nails but gained the knowledge that everything is possible if we just keep going (even if it’s really slowly).
12000+ - (as of JAN 2018) - the number of people I have introduced mindfulness ‘attention training’ to. Helping people understand what mindfulness is - training our attention - and that even a ' 4 Breath Pause ' can change how we feel and perform for the better.