Overwhelmed? Try the Stop and See Method

Our unchecked minds are like runaway trains. What’s worse, we generally aren’t aware of how it feels to have a mind that is alert, calm, relaxed, and ready to engage. We’re so accustomed to feeling stirred up that we cannot see new ways of thinking, acting or being.

Chronic agitation affects work performance. Consider Lloyd, a product developer in the toy industry—a competitive landscape filled with emerging boutique firms. Many are quick to take advantage of any new technology development like 3-D printing. But Lloyd’s company is slow; innovation is not a priority.

He tells me that he has not had a creative thought in weeks. His team is expecting him to spark ideas for a new line of toys to be produced and released just before the annual toy show in six months.

“The pressures are killing me. I can’t find the juice to come up with new ideas. I don’t know how to solve this. The clock is ticking.”

Have you been in Lloyd’s shoes? How did you cope?

At the heart of any creative conundrum, there is a respite, just like the eye of the tornado. Smart, fresh, unedited ideas stem from finding this peace. It’s a process I call “Stop and See.”

Mind stopping is a learned skill, but it also occurs naturally during a creative flow.

Think of a time when you were able to think out of the box. Were you running or working out? In the shower? Cooking? Thousands of people enjoy grown-up coloring books as an enjoyable break, which is a mind-stopping tool.

Here are a few tools for mind stopping that won’t require exercise equipment, running shoes or a palette and easel.

Train Yourself to Stop Your Mind

Stopping the mind starts with patience. Begin with a simple exercise of thoughtful observation.

• How would I characterize my mind right now? What does it feel like?
• If I had to guess its revolutions per minute, what would I guess?
• Does it feel hot or cool?
• If my mind were a river, would it be a lazy river or a rushing river?

Next, after a mindful pause, try a slow deep breathing exercise to calm the mind.

• Inhale and count to 3, 4, or 5, depending upon how deep an inhalation you can take.
• Now exhale, doing the same.
• Try this for one minute.
• Do you notice a difference in you body? Has the content of your thoughts changed?

Sense the impact the breath has in the abdomen. Consciously make the abdomen expand on the inhalation while contracting on the exhalation. Try to give this exercise your full attention. Notice if the mind becomes more quiet and peaceful.

Learn What to See

Now it’s time to See. Seeing is looking intentionally at the content of your mind and exploring it with curiosity.

Here are a few questions to help you See.

• What’s the tone, temperature, or color of your emotion? Warm, hot, cool, pleasant, unpleasant, neutral, red, gold?
• What is the central theme of my thoughts?
• Where is the focus of my awareness?

Stop and See When You Need It Most

Pick a few scenarios in which you can use your Stop and See techniques. These tend to work well:

• When you need your wits about you during a meeting. No one will notice. Chances are they are much more interested in themselves than you.
• Before a difficult conversation stop and look carefully at your intention. What do you hope to achieve? Can you think of other ways to state your case? What triggers may come up? How can you respond to them without getting upset?
• You can also just practice at your desk when you feel overwhelmed, or you notice you’re been staring at the screen for too long.

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