Mindfulness Tips for a Manic World
Ever feel like you're on a treadmill that's set to "full speed," and no matter how hard you run, the world just keeps moving faster? Yeah, me too. In today's world, where everything demands our attention all at once, it’s easy to feel overwhelmed. We're constantly juggling a million things—work, family, friends, hobbies (what are those again?), and the never-ending list of life admin. It’s like we’ve forgotten how to slow down and just be.
That’s where mindfulness comes in. It’s not about meditating for hours or transforming into a zen monk. No, mindfulness can be quick, easy, and fit into the cracks of your busy day. It's about being present in the moment, even when the world is whizzing past at lightning speed.
In fact, mindfulness is one of the key principles for managing emotional intelligence, as highlighted in RocheMartin's video series on mindfulness. It focuses on how this practice helps us gain greater control over our thoughts, manage stress better, and build resilience in everyday life. Martyn Newman, in his book The Mindfulness Book, also explains that mindfulness is the key to unlocking our ability to regulate emotions and improve focus. It’s not about being passive, but rather empowering ourselves to respond, rather than react, to life’s pressures. Let’s dive into a few practical ways to bring more mindfulness into your life.
1. Start with Your Breath
It sounds too simple to work, right? But honestly, it’s the fastest way to anchor yourself in the present moment. The next time you feel frazzled, pause for a moment and take a deep breath. Inhale slowly for four seconds, hold for four, then exhale for four. This is called box breathing, and it’s magic. Even just one or two rounds can calm your nervous system and help you regain focus.
2. Take Mindful Breaks
We’re all guilty of going from one task to another without a moment to breathe. Instead, try weaving short, mindful pauses into your day. Maybe it’s sitting quietly for a minute between meetings, or taking a mindful walk where you notice the colours, sounds, and smells around you. The key is to give your mind a mini-break to reset before plunging back into the chaos.
3. Ditch the Multitasking
I know, I know. We all believe we’re great at multitasking. But research shows that doing multiple things at once actually reduces our productivity and leaves us feeling more stressed. Martyn Newman, in his book, explains that mindfulness teaches us to focus on the task at hand. When we’re mindful, we increase our ability to concentrate, which means we do better work—and feel less frazzled. So, whether it’s writing an email, cooking dinner, or playing with your kids—be fully present in that moment. You’ll feel calmer, and weirdly enough, you’ll probably get things done faster too.
4. Mindful Eating
How often do we rush through meals, barely tasting our food as we scroll through social media or answer emails? Mindful eating is a game changer. Next time you sit down to eat, really taste your food. Notice the texture, the flavours, and how it feels in your mouth. Newman also highlights that this form of mindfulness can help us develop a better relationship with food, increase our awareness of our habits, and foster greater appreciation for everyday moments like mealtime.
5. Digital Detox
We live in an age where we're never more than a swipe away from an email, text, or notification. While it’s great to stay connected, it’s also exhausting. Consider carving out some time each day where you’re screen-free. Maybe it’s the first 30 minutes after you wake up or the hour before bed. Disconnecting from the digital world, even briefly, can help you reconnect with yourself. In The Mindfulness Book, Newman stresses the importance of these mindful breaks to help reset our mental state and reduce the constant overstimulation that modern technology brings.
6. Be Kind to Yourself
Mindfulness isn’t about getting it right all the time. It’s not another task on your to-do list. If you find your mind wandering, or you forget to breathe or take a break—don’t stress. Be gentle with yourself. As the RocheMartin video explains, mindfulness is about non-judgmental awareness. Just acknowledging that you’re trying is a huge step forward. Newman similarly reminds us that self-compassion is key in mindfulness practice. When we allow ourselves to be imperfect, we’re more likely to make lasting changes.
Remember, mindfulness isn’t about living a perfect life. It’s about noticing the present, appreciating the small moments, and being kind to yourself amidst the craziness. In a manic world, a little mindfulness can go a long way.
Incorporating mindfulness into your day can feel like a breath of fresh air in a hectic world. The beauty is, you don’t need hours of free time to make it happen—just a few mindful moments here and there can help you stay grounded and calm.
Go mindfully this week.
MA :-)
Space for 2025 is filling. Check out our 2025 programmes:
Empowered Students
Leadership Retreat
Next year there is no RAPLD funding.
Talk to us about applying for grant funding to support your mahi.
Contact Mary-Anne to discuss your needs.
What does it take to change?
Mary-Anne Murphy
What does it take to change?
Change, as we know, is constant.
We might seek it, comply with it, or rebel against it. The truth is, we do all three of these things, depending on the type of change required of us.
A few years ago, as a leader in a busy secondary school, I was approached by an overly enthusiastic salesperson-facilitator trying to get me onboard with the latest IT extravaganza. I was waaaay too busy for that palaver! This PLD (Professional Learning and Development) was for the staff, not me. I thought they’d be better off spending their time with them, rather than trying to convert me (though I phrased it a bit more kindly).
But, like any determined salesperson, they were relentless. Whenever they were on-site, they’d drop in to see how things were going, offering an IT tip or trick here and there—which I duly ignored.
It wasn’t until I was overwhelmed with work, and they happened to call in, that my ears finally pricked. They suggested an easier, quicker, yet still professional way of doing something I had been struggling with. Then, they sat down with me and showed me how it could be done. Trying to play it cool, I thanked them and said I’d think about their offer for further assistance. My ego was at stake, after all! ;-)
Fast forward a year, and there I was, presenting at an international conference on all the wonderful, IT-based strategies I had been using with students and teachers!
AND, I went on to become a national e-learning specialist for a large PLD company! This leopard definitely changed its spots.
So, what does it take to embrace this thing called “Change”?
I reckon change happens on different levels.
The Pyramid of Logical Levels is a model developed by Robert Dilts, a pioneer in Neuro-Linguistic Programming (NLP). It illustrates the levels at which we operate.
Affecting change requires us to address the "where" and "when," as well as the "what" and "how" of what we are currently doing. At a deeper, more challenging level, it pushes us to question our "why" and "who."
When we undergo change, we move up and down Dilts’ levels. Deep, sustained change happens at the levels of values, beliefs, and identity.
A key question we can ask ourselves and those we work with is,
“Who will I/you become when I/you emerge from this change?”
Does this fill you with excitement and possibility?
Then let’s go!
Or perhaps it stirs up dread and fear?
If we allow ourselves to break apart and—with support—reassemble piece by piece, we eventually wake up to find we’ve been completely transformed. We are whole again, stronger, but also a new shape or size. Like the grief cycle, deep change requires transformation. And through this transformation, we may no longer fit into our old lives or ways of working.
To move forward, we must let go of the bar we’ve been gripping so tightly, and swim to the other side.
It’s in surrender that we find transformation.
Go beautifully this week.
MA :-)
Space for 2025 is filling. Check out our 2025 programmes:
Empowered Students
Leadership Retreat
Next year there is no RAPLD funding.
Talk to us about applying for grant funding to support your mahi.
Contact Mary-Anne to discuss your needs.
AI Hacks for Educators
Mary-Anne Murphy
As technology evolves, AI tools are becoming invaluable in education, offering new ways to enhance teaching and learning. Here’s a closer look at some of the best AI tools for teachers and students. I’ve also included pricing details to help you budget for your classroom resources.
1. Image Generation: Canva’s Magic Media
Canva’s Magic Media is an easy-to-use tool that lets you create custom images for your lessons. Whether it’s diagrams, charts, or even creative illustrations, Canva’s vast range of templates and AI tools help you design engaging visuals in no time.
Pricing:
Free Plan: Access to basic features and templates.
Canva Pro: Around $12.99 USD per month (about $20 NZD) for premium designs and features like Magic Media.
In the classroom: Students may wish to create their own images to go with their writing, or even craft an image to write about. Canva’s paid version also offers more advanced templates.
2. ChatGPT for Interactive Learning and Research
ChatGPT, developed by OpenAI, is like having a virtual assistant in your classroom. It helps both teachers and students brainstorm, solve problems, and explain difficult concepts in a way that’s easy to understand.
Pricing:
Free Plan: Basic chatbot functionality. (LLimited usage per day)
ChatGPT Plus: $20 USD per month (approximately $33 NZD) for more in-depth responses with the latest model (GPT-4).
In the classroom: If you’re teaching Year 7-8, ChatGPT can help you explain tricky maths concepts or generate ideas for creative writing. If students are working on a short story assignment, they can ask ChatGPT for help with developing a plot, character ideas, or a setting. For example, a student might ask, "Can you give me a prompt for a mystery story set in a small New Zealand town?" ChatGPT can then generate an idea to kickstart their writing, such as a story about a missing object that leads to uncovering a long-lost local secret. It’s also handy for planning lessons, providing it is personalised to your context and students.
3. Suno for Audio Generation
Suno generates synthetic voice narrations, making it a great tool for teachers and students alike. You can create audio versions of instructions or stories, which is perfect for supporting auditory learners or providing bilingual content in English and te reo Māori.
Pricing:
Free Plan: Limited features.
Paid Plan: Ranges from $10-$30 USD per month (about $15-$45 NZD), depending on usage and access to premium voices.
In the classroom: Create bilingual audio stories or narrate classroom instructions, especially for younger students or those who might struggle with reading comprehension.
4. Research Support: Perplexity and Elicit
Research can be time-consuming, but tools like Perplexity and Elicit make it easier. They summarise academic articles and help you find reliable resources quickly, saving both teachers and students valuable time.
Perplexity Pricing: Free.
Elicit Pricing: Free for basic tasks; paid plans start at $25 USD per month (about $38 NZD).
In the classroom: These tools are ideal for student research on topics.. They help streamline the research process and summarise key findings, making it easier to focus on the analysis.
5. Feedback Tools: Kaizena and Mote
Voice feedback tools like Kaizena and Mote allow teachers to leave personalised audio feedback directly on student work. Students can also use these tools to provide voice notes for peer reviews or group projects.
Kaizena Pricing: Free.
Mote Pricing:
Free Plan: Limited voice feedback.
Unlimited Plan: Around $9 USD per month (approximately $14 NZD).
In the classroom: Imagine assessing a student’s creative writing. You can use Mote to give voice feedback on their sentence structure or creativity, making the feedback process more personal and easier to digest.
Ethical and Appropriate Use of AI Tools
While AI tools can make learning and teaching more dynamic, it’s important to use them ethically. These tools should complement your or your students’ own thinking, creativity, and effort, not replace them. Teachers can model appropriate use by ensuring students don’t rely solely on AI to complete tasks but instead use it to clarify concepts, check their work, or explore new ideas. It’s also important to consider privacy and ensure that any student data shared with these tools is handled securely and responsibly. This approach fosters academic integrity and helps students develop their critical thinking skills.
Final words
Have a tutu! Allocate 10 mins “play-time” each day with the tools. Perhaps even blend it into Team meeting time.
And, don’t be afraid to get your students involved in exploring what the platforms can do - they can often come-up with some interesting ways of how they might use them to support their learning.
Go well this week, and have fun!
MA :-)
Space for 2025 is filling. Check out our 2025 programmes:
Empowered Students
Leadership Retreat
Next year there is no RAPLD funding.
Talk to us about applying for grant funding to support your mahi.
Contact Mary-Anne to discuss your needs.
Creating a Culture of Care
"Caring personally makes it much easier to challenge directly." — Kim Scott.
In my mahi, I am often called upon to support a team or organisation with their culture or team dynamics. A crucial part of this work lies with the leaders, as they model the expected culture. It’s both challenging and rewarding work that requires people to be both caring and daring. Creating a culture of care is like tending to a garden—you must nurture it with empathy, but also prune it with accountability, ensuring it grows strong and healthy. It’s not just about making people feel comfortable; it’s about fostering an environment where individuals feel supported yet responsible for their actions. As Brené Brown puts it, “Clear is kind. Unclear is unkind,” emphasising the importance of setting clear expectations and holding people accountable in a way that encourages growth and learning.
Psychological safety is vital for creating a culture of care, where empathy and accountability coexist. Timothy R. Clarke, in The Four Stages of Psychological Safety, outlines four phases that help leaders build this environment: Inclusion Safety (feeling accepted), Learner Safety (safe to ask questions and make mistakes), Contributor Safety (confidently sharing ideas), and Challenger Safety (challenging the status quo without fear).
Clarke emphasises that psychological safety doesn’t equate to a lack of accountability. As he states, “Psychological safety is not permission to slack off or disengage. It’s the ability to be oneself while maintaining accountability.” When you foster trust and openness while upholding high standards, you ensure your team feels supported yet responsible for their actions. This approach creates a space where innovation and growth can thrive.
Empathy in leadership means truly understanding the challenges your team faces, whether they are personal struggles or professional hurdles. It requires listening, connecting with people on a human level, and showing genuine concern for their wellbeing. But as Simon Sinek wisely pointed out, “Empathy is not about being nice. It’s about understanding.” Empathy alone isn’t enough. Without accountability, you risk creating an environment where standards slip and growth stalls.
True care involves providing a space where people can learn from their mistakes while still being held to high standards. Accountability ensures that everyone understands their role and takes ownership of their successes and failures. This fosters a resilient, high-performing team where both accountability and empathy are valued. Kim Scott’s Radical Candor shows that caring deeply for your team allows for direct challenges and honest feedback, helping them to grow and thrive.
Ultimately, a culture of care is built on the recognition that empathy and accountability must go hand in hand. You need to be empathetic enough to understand your team’s needs, but strong enough to hold them to high standards that promote growth. Like the roots and branches of a tree, these elements support and balance each other, allowing your workplace to flourish. As Simon Sinek reminds us, “Leadership is not about being in charge. It is about taking care of those in your charge.” This care is as much about accountability as it is about empathy.
Some reflective questions you might consider:
How well do I balance empathy with accountability in my leadership, and what impact does that have on my team's growth and trust?
Am I providing clear and consistent feedback that helps my team take responsibility for their actions while feeling supported?
How can I better model both care and accountability to create a culture where my team feels motivated to perform at their best?
Go well this week
Mary-Anne
Space for 2025 is filling. Check out our 2025 programmes:
Empowered Students
Leadership Retreat
Contact Mary-Anne to discuss your needs.
Flourishing Together
“When the going gets tough, the tough find their purpose”.
I have the privilege of working alongside teams and leaders, supporting them in becoming even better at how they function together and individually. One thing I’ve come to realise is that it’s easy to get so caught up in the busyness of day-to-day tasks that we sometimes forget why we’re doing them in the first place. And often, that busyness can lead us far from our original purpose, causing us to lose sight of what truly matters. We might fall into patterns of doing things simply because that’s the way they’ve always been done, because it feels easier, or because we can’t envision a different way.
Research by Hooker and Masters (2016) highlights that meaning in life enhances both psychological and physical resilience. Having a clear sense of “Why” acts as an emotional compass, helping us stay grounded and motivated through life’s storms, and keeping us focused on the mahi (work) that truly matters.
Uncovering our collective "Why" isn’t about memorising an organisation’s mission statement. True meaning is personal and deeply rooted in values like whānau (family), service, and community. While personal meaning often aligns with broader organisational goals, it always begins at the individual level. When people connect with their deeper purpose, they become more resilient, adaptable, and prosocial—strengthening both themselves and their communities.
In my work, one of the things I focus on is helping individuals and teams reconnect with their deep "Why." What drives them at their core to do the work they do?
Our "Why" can evolve over time, which means it needs to be revisited regularly. Sometimes people discover that their personal purpose no longer aligns with the organisation’s, which can be a valuable opportunity for reflection and further exploration.
Meaning isn’t a luxury; it’s a proven strategy for success. By linking individual purpose to collective goals, we create stronger, more motivated teams and communities, leading to collective flourishing.
Here are a few reflective questions to consider:
How well do you understand your own "Why," and how does it shape how you approach challenges in both your personal and professional life?
In what ways can you help others in your team or community connect their personal purpose with the broader organisational mission?
How might cultivating personal meaning and purpose contribute to building a more resilient, engaged, and supportive environment within your team or organisation?
This time of year is when, as leaders, we begin to review our journey and look ahead to the next few years from a strategic perspective.
This is a personal invitation to you and your leadership team to join us for a day at the end of the year to review and craft your strategic goals, initiatives, and annual plan. I will facilitate and guide the process as you work with your leadership team, surrounded by other leaders, to analyze your data, synthesise your consultation documentation, share ideas, make connections, optimise AI to support your thinking, and leave with a draft strategic and annual plan.
It will be a day of dedicated mahi to get things done. You may also choose to stay the night before and join us for dinner. You'll be in the beautiful surroundings of Waihi Beach School, with the beach only a stone's throw away.
Contact me directly to book your spots - limited spots available.
