One of the most important elements of performance coaching, as taught in our program, is mindfulness. Mindfulness is a key component of living life in the present moment, creating space between emotions and action, and moving forward with actions that truly align with your goals and values. The practice of mindfulness can sometimes seem intimidating, and you can read more about here, here and here (and there will be a lot more posts in the future, because we’re going to hit you over the head with it consistently). If you’re looking for more information about what mindfulness is, and how you can implement it in you own life, please contact us!

If you seek coaching for your mindfulness practice, and/or are just looking to start a practice on your own, here are 3 of our favorite resources to aid in consistently pursuing mindfulness and presence in life:


1. YOU

Okay, okay, that one is kind of a gimme, but you are the biggest make-or-break factor in this whole equation. It’s going to be up to you to actually commit to implementing a mindfulness practice. It doesn’t matter what you decide to do – sit in silence for 5 minutes when you wake up in the morning, practice deep breathing and releasing techniques every time you leave your car for a new situation, determine a set time to listen to a guided meditation every day – the activity itself isn’t what’s important, what’s important is that YOU commit to putting it into practice, consistently. Try committing to a 30 day mindfulness practice, and see what changes in your life.


2. A Mindfulness App

Mindfulness, or guided meditation apps are incredibly popular, free-to-cheap, and very easy to use. Everyone (yes, even you) has 5-10 minutes, every day, to listen to a short meditation. Here are a few favorites, find one that works for you:

  • Headspace – Free for their basic meditations (which are great), with monthly or yearly pricing for more selections.
  • Insight Timer – One of the top free mindfulness apps available – with thousands of free guided meditations, a timer with highly customizable sounds and access to meditation teachers from around the world.
  • Calm – A multipurpose app, used for meditation, sleep enhancement, and education; monthly or yearly subscriptions.
  • Relax Melodies by Ipnos –  A free app focused on enhancing sleep – numerous white noise options, guided meditations – with upgrade options.
  • Simple Habit – 5 minute guided meditations for busy people on the run, covering a number of different topics – a large free catologue with optional monthly subscriptions for upgrades.


3. A Journal

Physically writing something down, as opposed to typing it, actually stimulates both sides of the brain which helps with processing through tough emotions and aids with memory retention. You’re more likely to be able to release negative emotions and also remember tasks and events, if you write them down. There are a number of different journals you can purchase, depending on your purpose for it. Here are a few of our favorites:

  • Best Self Journal – If you have a goal you want to accomplish, this is a fantastic journal to use. It helps you define your larger goal, and then break that goal down into daily and weekly steps, in a 90-day format. There’s room to write down ideas, gratitude items and accomplishments. Read more about it here.
  • Morning Sidekick Journal – Research is beginning to show that having an established morning routine is a key component in high performance. We practice The Miracle Morning here at Power Performance, but any consistent morning routine will add clarity, drive and purpose to your day. This journal helps with that routine – you define your “why”, figure out the “how”, and then follow through in three phases. It offers daily accountability and food for thought. Read more about it here

  • Start Where You Are – This is an interactive journal, offering quotes, activities, and images that aid in self-exploration and creativity. 

  • Classic Dot Grid Notebook – Make gratitude lists, write down thoughts, goals, incidents, or all of the above. Great to use with the Bullet Journal technique. Bullet, or dot, journaling can seem confusing at first, but it doesn’t have to be, here’s a great resource for creating your own Dot Journal.



  • An Egg Timer – This may seem a little odd, but bear with me. Our brains tend to hyper-focus when given a time limitation, also, at it’s foundation, mindfulness is when our brains and bodies are involved in the same activity at the same time. So, having a non-digital, non-distracting timer allows our brains to fully focus and engage in the activity. 20 minutes is usually a good baseline for your time limit. Read more about it here.


If you’re looking to create or enhance your mindfulness practice, or are looking to reach your next level of performance, get in touch!