In my years of leading teams and navigating the fast-paced world of business, one lesson has become clear: the ability to reset emotionally between meetings is not just a luxury – it’s a necessity.
Like many professionals, I often found myself carrying the emotional weight of the conversations, decisions, and dynamics that unfold throughout the day. It’s easy to slip into autopilot, thinking that the next meeting or call is just another item to check off the list. But what I’ve come to realize is that how we transition from one meeting to the next directly impacts our effectiveness, clarity, and, ultimately, our well-being.
Over time, I’ve learned that creating space to reset emotionally between engagements is one of the most powerful tools I have. It’s about coming back to myself, regaining control of my mental and emotional state when the demands of the day start to cloud my judgment or drain my energy. This isn’t about managing stress in the traditional sense; it’s about mastering the space between meetings – making the most of those precious few minutes to emotionally recalibrate. It’s about entering each new conversation with a fresh perspective, free from the lingering emotions of the previous one.
When I first heard the idea of a “5-minute reset,” I’ll admit, I was skeptical. Five minutes seemed like a blink of an eye in a busy day. But as I began to experiment with it, I realized just how effective those few minutes could be. These minutes between meetings became my opportunity to recalibrate – physically, mentally, and emotionally. It’s in these moments that I can disengage from the emotional residue of the last discussion and set myself up to approach the next one with clarity and presence.
I start with deep breaths – and not just any breaths, but deep, intentional breaths. There’s something about the rhythm of the breath that brings me back to the present. Inhale through the nose for a count of four, hold for a moment, and then slowly exhale, releasing tension with every breath. I try to do this for one full minute, without any distractions. In those 60 seconds, I’m simply breathing, resetting my nervous system. It’s not about solving anything – it’s just about creating space. And in those moments of stillness, I begin to feel the tension of the past meeting fade away.
Then, if I can, I take a quick walk. This part of the ritual has become an important reset. Usually it’s just pacing around the office but whatever shape it takes, movement is key. I’ve found that when I sit for too long, my mind becomes stagnant. A short walk helps release physical tension and clears my mental clutter. In just a couple of minutes, the rhythm of walking shifts my focus. It’s not about doing something productive; it’s about creating space for my mind to relax and open up again. When I return to my desk, I always feel a bit more centered.
The last piece of the reset is a mindful moment. This is where I take the time to simply be present. I find a quiet corner or sit in a comfortable chair and pay attention to what’s around me. What am I feeling? What sounds am I hearing? It’s about acknowledging the present moment without judgment. I’ve found that this pause, even if brief, brings me a sense of clarity that is essential for engaging in the next conversation. It’s a reset of my focus, a gentle nudge to recalibrate before diving into the next challenge.
What I’ve learned through these small moments of emotional regulation is that they don’t just benefit me – they also affect the teams I lead. I’ve come to realize that how I regulate my emotions sets the tone for those around me. When I can take a step back, calm my mind, and reset, I create a stable environment for others to do the same. I’ve seen firsthand how emotional regulation can ripple through a team. It encourages others to take a step back, reflect, and reset when necessary, too. The result? A more resilient, grounded team that can handle challenges with clarity and focus.
Emotional regulation also sharpens decision-making. When I’m emotionally balanced, I’m not reacting from a place of stress or frustration. I can step into each situation with a clear mind, thinking critically and strategically. Whether it’s a high-stakes decision or a simple team check-in, I find that I make better, more thoughtful decisions when I’ve taken the time to reset.
On a broader level, emotional regulation helps foster adaptability and resilience. The world of charities, and business, is unpredictable, and being able to adapt to new challenges is essential. But adaptability doesn’t just come from being flexible in the face of change – it comes from the ability to return to a steady, calm state after disruption. I’ve learned that emotional regulation is key to this process. By resetting, I allow myself to face each new challenge without being weighed down by what came before.
When I first implemented this 5-minute reset ritual, I wasn’t sure what to expect. But over time, it has become an essential part of my routine. It’s simple, almost deceptively so, but it has had a profound impact on my day-to-day effectiveness. It has also become a tool for teaching those around me the importance of emotional regulation. As I’ve made this a part of my own practice, I’ve seen others begin to adopt it as well. And together, we’ve created a culture where emotional regulation isn’t just an abstract concept – it’s a practical tool we use every day.
The beauty of a 5-minute reset ritual is its accessibility. You don’t need special training or complicated systems to make it work. All you need is the intention to pause, reset, and recalibrate. It’s a practice that can be implemented immediately, and the benefits begin to show almost right away.
The power of these moments is not to be underestimated. It’s about taking control of your emotional state and mastering the space between engagements. By doing so, you approach each new conversation, each new challenge, with a fresh perspective and a calm mind. And in this way, we can navigate the complexities of leadership, decision-making, and life itself with greater clarity, resilience, and purpose.
For me, this reset ritual has become more than just a way to manage my emotions. It’s a tool for living intentionally, for maintaining control over my mental and emotional well-being in a world that is constantly demanding more of us. In the end, it’s not just about the minutes in between meetings – it’s about how those moments shape the way we show up for ourselves and others.