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4 Essentials On A ‘To Be’ List Fuels Your Career ‘To Do’ List


 This article discusses the importance of balancing "doing" with "being" in our daily lives, particularly in the context of work. Here's a summary of the key points:

  1. The problem with constant "doing":
    • People often rush through their day, focusing solely on completing tasks.
    • This approach can lead to stress, reduced well-being, and a disconnection from the present moment.
  2. The concept of a "to-be" list:
    • A complement to the traditional to-do list.
    • Focuses on activities that ground you in the present moment.
    • Examples: watching a sunset, noticing nature, taking a relaxing bath, and listening to music.
  3. Advantages of a "to-be" list:
    • Allows ideas to incubate, potentially leading to innovative solutions.
    • Activates the parasympathetic nervous system (rest-and-digest response).
    • Improves efficiency, productivity, and ability to handle workplace challenges.
    • Helps manage stress and anxiety related to work.
  4. Four essential tools for a "to-be" list: a. Open awareness with the 3-3-3 rule:
    • Listen for three sounds
    • Observe three objects
    • Touch three objects
    b. Workflow meditation:
    • Being present during routine activities like walking to the office
    • Observing thoughts and sensations without judgment
    c. Microbreaks:
    • Taking short 5-10 minute breaks throughout the day
    • Examples: stretching, walking, deep breathing, mindful meditation
    • The 20-20-20 rule for eye strain relief
    d. Breathwork:
    • Using breath as a focal point for present-moment awareness
    • Techniques like deep breathing and box breathing
  5. The balance of "gas and brakes":
    • Combining to-do (gas) and to-be (brakes) lists for optimal performance
    • This balance leads to better health, happiness, and productivity

The article emphasizes that incorporating "being" activities alongside "doing" tasks can lead to a more balanced, productive, and fulfilling work life.

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