Long Hours Wont Make You More Productive. Theres a Better Way

Long Hours Wont Make You mora Productive. Theres a Better WayLong Hours Wont Make You More Productive. Theres a Better WayIn todays competitive workforce, many employees brag about their willingness to burn the midnight oil and work themselves to the bone. You know the kind of workeryou might even be one yourselfconsistently staying late at the office and coming in early, forsaking any bounds of a personal life. It isnt an uncommon attitude half of the full-time worker population spend more than eight hours in the office every day.This ideal has been the cornerstone of career expansion in the US. Its believed to prove an employees dedication to their workplace and job and is often touted by big-name employers. Elon Musk, for example, suggests others should follow his lead of working 80-hour weeks. Hes famously said, Nobody ever changed the world on 40 hours a weeks.For years, long days spent in the office have been equated with how hard you work. After all, the longer you work, the m ore effective you are as an employee, right?Well, no, not necessarily. While an extra hour or two might allow employees to accomplish more during a particularly busy day, its not a sustainable business model. Employee productivity crashes after just a few days of extended work hours. And weve known this for over a century.Labor-rights activists in the late 1800s pushed for better scheduling at a time when most Americans worked long and grueling shifts six days a week. It wasnt until 1926, however, that Ford Motor Company decided to bend to the unions and became the first major employer to create five-day weeks with shorter hours and better pay. It was a revolutionary decision, but worker production improved, forming the fundament of todays 40-hour workweek.Most modern workers understand, however, that some high-stress, time-consuming jobs have the most pay-off in terms of paycheck and career development. While these are great goals to strive for, its important to also understand tha t the effect long hours can have on your productivity and mental state isnt always worth the potential benefits.Long days cause a lack of focusSeveral studies have found that worker vigilance, focus and overall efficiency begins to fade after just a few hours of prolonged work.As people become more mentally exhausted, their ability to work productively drops. Fatigue begins to slow the brains ability to make creative connections or remember facts which can affect a workers problem-solving and time management skills. Similarly, collaborative projects and interdepartmental communication suffer from shorter tempers and fried nerves.On top of all that, long hours and back-to-back shifts interrupt a workers sleep patterns. This can cause long-term stress, anxiety and temperament issues that often disrupt personal lives, drain motivation and lead to career fatigue or burnout.Shorter hours create a sense of urgencyIn comparison, those who work less than the typical eight-hour day are more productive and create more profit for their employer. This is largely due to the sense of urgency around completing tasks within a shorter time frame it lights a fire under workers who become motivated and more focused on their work.Feelings of positive mental stimulation and empowerment also rise with shorter workweeks. Spending time away from work give workers a mental break that allows them to come back to the office well-rested, refreshed and ready to tackle the days issues. Ultimately, this should help them feel valued and impactful within the organization and boost their personal investment in its success.Boost your own productivityWhile it would be ideal to institute six-hour days nationwide, some industries or newer companies simply require more time from workers. If your business requires the occasional late night in the office, dont rely simply on your offices setting to stay productive. Make sure youre finding creative ways to keep yourself engaged and effective despite l ong hours.Take a nap.If you will be working a lengthy day, your brain and body will both benefit from a mid-shift, restorative nap. More effective than a normal break, napping will help you refocus your brain, improve your energy levels, and boost your motivation. If long hours are a pattern at your job, encourage your employer to build a nap room for workers all it takes is adding some cots or comfy couches to a quiet room with sheets and easy-to-clean pillows.Change your scenery.If you feel your focus beginning to wane, stand up and explore a new area. Whether its the break room, a local coffee shop, or just a different desk, changing up your seating can be a great way to refocus your brain and boost your creativity. Plus, walking around will help keep your blood flowing and improve your energy.Make a to-do list.One of the biggest threats to personal productivity during long days is feeling unmotivated to complete projects. Instead of feeling overwhelmed and unenergetic, make a re alistic to-do listthat covers all of the tasks that you want to complete for the day. Then, cross the different tasks off as you finish them. This should help you stay productive and focused on your work while also helping you feel like youre actually accomplishing things.The times they are a-changinIt will likely (and unfortunately) take some time before companies nationwide begin to recognize the benefits of shorter work weeks. Dont lose hope, though. The sentiment toward long work hours and the research against it is becoming more widespread. It will begin to separate organizations that prioritize employee wellness from those that dont. In the meantime, do what you can to remain productive at work and look after your own health and efficiency.Do you like this story? Share it with your friends.Share Your Feedback or Ideas in the Comments

Where The Federal Jobs Are - Department of Commerce

Where The Federal Jobs Are - Department of CommerceWhere The Federal Jobs Are - Department of CommerceWhere The Federal Jobs Are Department of CommerceWHERE THE FEDERAL JOBS AREFEDERAL AGENCY SERIES PART 10 WHAT YOU SHOULD KNOW ABOUT The DEPARTMENT OF COMMERCEWebsite https//www.commerce.gov/Secretary Penny Pritzker (2013 present)Headquarters The Executive and Policy sekretariats as well as specific bureau offices are located in Washington, D.C. Many of the Bureaus have headquarters in the D.C. metropolitan area.TIP 1 For a list of Commerce tafelgeschirrs and Offices, link tohttp//2010-2014.commerce.gov/about-commerce/services.Mission To create the conditions for economic growth and by promoting job creation, sustainable development and improved standards of living for all Americans by working in partnership with businesses, universities, communities and ur nations workers.Strategic Goals The Departments Bureaus drive progress in 5 key goal areasTrade and investmentInnovationEnviron mentDataOperational ExcellenceLink to a summary of the Fiscal Year 20142018 Strategic Plan at https//www.commerce.gov/sites/commerce.gov/files/media/files/2014/doc_fy14-18_goals_and_objectives.pdf.Number of Civilian Employees Approximately 35,000 employees.TIP 2 The Department of Commerce was ranked 5th among 19 large federal agencies in the Partnership for Public Services 2015 edition of The Best Places to Work in the Federal Government.Department of Commerce Organization Structure The Departments leadership structure includes the Secretary, Deputy Secretary, Chief of Staff, Under Secretaries, Assistant Secretaries and Directors of numerous Bureaus, Administrations, Agencies, Institutes (referred to collectively as Bureaus) and executive and policy Offices.BureausBureau of Economic Analysis (BEA). BEA provides a quantitative view of U.S. domestic production, consumption and investment and releases estimates of the Gross Domestic Product (GDP). Along with the Census Bureau and the O ffice of the Chief Economist, BEA is part of the Departments Economics and Statistics Administration. Approximately 450 employees, many of whom are economists, economics analysts and statisticians.Bureau of Industry and Security (BIS). The Departmentslicensing, regulatory, and enforcement agency that advances U.S. national security, foreign policy, and economic objectives. Approximately 350 employees. BISs team of special enforcement agents and analysts enforce export control regulations. The special enforcement agents are located in offices in nine major U.S. cities and in six major economic hubs abroad.U.S. Census Bureau (Census). Census is the leading surce of data about the nations people and economy. In addition to conducting he census of every household in the nation every 10 years, it prepares comprehensive manufacturing and trade censuses every 5 years. Along with the Bureau of Economic Analysis and the Office of the Chief Economist, Census is part of the Departments Economi cs and Statistics Administration. Over 5,000 employees work at the Census headquarters in Suitland, MD. Others work at the Bureaus 6 Regional Offices across the country. Census employs many statisticians, analysts, IT specialists, and seasonal field workers/interviewers.Economic Development Administration (EDA). Focused exclusively on economic development, the EDA fosters regional economic development in economically distressed communities through strategic and sustainable grant investments. Approximately 150 staff.Economics and Statistics Administration (ESA). Serves as the administrator of the Departments statistical programs, providing economic analysis and disseminating national economic indicators. The ESA oversees the U.S. Census Bureau, the Bureau of Economic Analysis, and the Office of the Chief Economist. Census collects, BEA compiles, and OCE analyzes the most comprehensive, consistent, confidential, credible and publicly available socio-economic data on our nations econom y, businesses, and individuals. Employees include statisticians, economic and business analysts, budget analysts, program analysts, and IT specialists.Office of the Chief Economist. Chief advisor on economics matters to the Under Secretary for Economic Affairs and the Secretary of Commerce.International Trade Administration (ITA). Strengthens the competitiveness of U.S. industry, promoting trade and investment, and befolgung with trade laws and agreements. Consists of three (3) business units Industry and Analysis Enforcement and Compliance and Global Markets. ITA has approximately 2,100 employees across the nation and overseas. The senior staff operates from the Washington, D.C. Headquarters. Positions include trade specialists, trade compliance analysts, management and program analysts, economists, and positions in business, finance and accounting. The Global Markets organization includes Foreign Service Officers assigned to foreign posts such as U.S. Embassies and Consulates.TIP 3 U.S. Foreign Commercial Service Officers promote the export of U.S. goods and services advance and protect U.S. commercial interests overseas and attract investment. Although typically assigned to foreign posts, Commercial Service Officers often begin their careers by serving a tour of duty at an Export Assistance Center in the U.S. or at Commerce Headquarters. For mora information, see trade.gov/jobs/world-of-opportunity.html.Minority Business Development Agency (MBDA). Only federal agency established specifically to foster the growth and global competitiveness of minority-owned U.S. businesses. MBDA conducts research stimulates minority entrepreneurship and business ownership and coordinates and leverages public and private sector resources to provide access to capital, contracts and markets. Provides technical assistance and access through a national network of more then 40 MBDA Business Centers.National Institute of Standards and Technology (NIST). One of the Nations oldest ph ysical science laboratories, the Institute supports U.S. industry and innovation, partnering with business, universities, and other government agencies. NISTs central programs include the NIST Laboratories Program the Hollings Manufacturing Extension Partnership and the Baldridge Performance and Excellence Program. With headquarters in Gaithersburg, MD, NIST employs approximately 3,000 staff.National Oceanic and Atmospheric Administration (NOAA). Americas environmental intelligence agency, NOAA provides scientific information to millions of Americans. Its products and services are used by decision makers around the country to better understand risk and prepare for the future. Headquartered in Silver Spring, MD, NOAA has program and research locations across the country and over 11,000 employees Including scientists, engineers and program analysts. It has staff and corporate offices as well as the following line officesNational Environmental Satellite, Data and Information ServiceNat ional Marine Fisheries ServiceNational Ocean ServiceNational Weather ServiceOffice of Marine and Aviation OperationsOffice of Oceanic and Atmospheric Research TIP 4 NOAA has a Commissioned Officer Corps, a uniformed service, that operates its ships and aircraft. For information, seenoaacorps.noaa.gov/index.html.National Technical Information Service (NTIS). The largest central resource for government-funded scientific, technical, engineering, and business-related information. Located in Alexandria Virginia, the NTIS has approximately 100 employees including program managers, IT specialists and staff providing customer service.National Telecommunications and Information Administration (NTIA). Advises the President on telecommunications and information policy issues. NTIAs programs and policymaking focus largely on broadband Internet access and adoption in America It works with other Executive Branch agencies to develop domestic and international telecommunications and information p olicy. Approximately 300 employees including grant administrators, policy analysts, telecommunications specialists, and economists.U.S. Patent and Trademark Office (USPTO). The USPTO grants U.S. patents and registers trademarks. The Office advises on intellectual property (IP) policy, protection, and enforcement and promotes stronger IP protection around the world. In addition to its Headquarters in Alexandria, VA, the Office maintains 4 regional offices (Detroit, MI Denver, CO San Jose, CA and Dallas, TX. It employs a total of more than 12,000 staff, including approximately 9,000 Patent Examiners (Job Series 1224) who have degrees in engineering or the sciences (or a combination of qualifying education and experience). The Offices approximately 400 trademark examiners are all attorneys (Job Series 0905). Other positions include program analysts, attorneys, administrative patent judges, IT specialists, finance specialists, and administrative personnel.TIP 5 In 2015, the USPTO was ra nked 13 (out of 320) among Large Federal Agency Subcomponents in the Partnership for Public Services Best Places to Work in the Federal Government.TIP 6 The USPTO career website provides extensive information regarding employment opportunities and procedures for applying for positions. It includes a helpful Examiner Hiring Process Timeline Page delineating the roughly 10-week process. See http//careers.uspto.gov/Cotton Gin Patent Eli Whitney (1794)Offices Center for Faith-based and Neighborhood PartnershipsOffice of Business LiaisonOffice of Chief Financial Officer and Assistant Secretary for AdministrationOffice of Chief Information OfficerOffice of Chief of StaffOffice of Deputy SecretaryOffice of Executive SecretariatOffice of General CounselOffice of Inspector GeneralOffice of Legislative and Intergovernmental AffairsOffice of Policy and Strategic PlanningOffice of Public AffairsOffice of White House LiaisonTIP 7 In 2015, The Commerce Secretary launched the Commerce Data Servic e, a government start-up organized within the Office of the Secretary. The Data Service assists the 12 Department Bureaus to rapidly create and develop projects to advance its mission. It tackles cores infrastructure issues such as enabling experimentation in a safe and collaborative environment, and providing insight and architecture for open data solutions and emerging open data applications. The Service is currently hiring a diverse team of top staff of designers, data engineers, data scientists, front-end and infrastructure engineers. For more information, go to https//www.commerce.gov/dataservice/.Civilian Career FieldsScientists (Job series 1300)Engineers (Job series 0800)IT Specialists (Job series 2210)Economists (Job series 0110)Statisticians (Job series 1529/1530)Management and Program Analysts (Job series 0343)Trade Specialists (Job series 1140)Trade Analysts (Job series 1801)Financial Specialist (Job series 0501)Accountants (Job series 0510)Investigators (Job series 1800) Project Management Specialists (Job series 0301)Telecommunications Specialists (Job series 0391)Geographers (Job Series 0150)Meteorologists (Job Series 1340)Patent Examiners (qualifications include a bachelors degree in physical science, life science, engineering discipline or computer science) (Job series 1224)Trademark Examiners (qualifications include a law degree) (Job series 0905)As is the case throughout the federal government, career opportunities also exist for Administrative personnel, HR Specialists, and Attorneys.TIP 8 For a concise webpage providing descriptions of the range of Commerce-Wide Opportunities as well as links to specific Bureaus, see https//www.commerce.gov/page/career-opportunities-and-internships.Current Vacancies There are currently 117 Department of Commerce General Schedule (GS) vacancies for civilian positions posted in USAJOBS for U.S. Citizens. Many are between the GS-7 and GS-15 levels. Occupations with the most current vacancies areIT Specialists ( Job series 2210)Management and Program Analysts (Job series 0343)Engineers (Job series 0800)Scientists (Job series 1300)Economists (Job series 0110)Contract Specialists (Job series 1102)Patent Examiners (Job series 1224)Statisticians and Survey Statisticians (Job series 1529/1530)The NEXT BLOG IN THE FEDERAL AGENCY SERIES WILL FOCUS ON The Department of State.Need Help with your Federal Resume for a Career with the Department of Commerce?Complete our Request Quote for Federal Resume to ask for a QUOTE for professional writing services for your federal resume. All New and Available Now The Federal Resume Guidebook, 6th EditionLearn all the Strategies for Writing a Winning Federal ResumeThe Number One Book on Federal Resume Writing 6th Editionis completelyredesigned as a practical workbook, making the complex process of writing a federal resume easy to understand.This book is not just about federal resumes. This book set the standard for federal resumes Kathryn Troutman, Author and P ublisherLearn to navigate the USAJOBS.gov website and how to tailor your resume for a government job or promotion. Ellen Lazarus is a Resume Place Certified Federal Job Search Trainer, Federal Resume Writer and Career Coach. She is a former Legislative Branch senior executive.

New neuroscience reveals 2 rituals that will make you more mindful

New neuroscience reveals 2 rituals that will make you mora mindfulNew neuroscience reveals 2 rituals that will make you more mindfulYou want to get to work but instead you surf the internet. You want to diet but instead you eat enough candy to give an entire 2nd grade classroom type 2 diabetes. Why?You might think you lack self-control. Or that you make bad decisions. But none of these explanations ever landseems to get to the bottom of whywhat-you-thinkandwhat-you-doall too frequently dont line up.What the heck is going in your brain that causes these inconsistencies? Sometimes its almost like youre 2 different people. Or 3. Or 19.Theres a very simple answer youare19 different people. Or 4. Or 107. But what you arent is one person. Yeah, sounds crazy, I know. Stay with meOver 1000 years ago Buddhism - where mindfulness techniques come from - said that there is no singular you. The self does elend exist.Sound like crazy nonsense? Im with you. (All 27 of you, actually.) But heres th e thingBoth neuroscience and psychology are starting toagree.Sometimesyoudont act likeyoubecause there is no singular you.And this positively perplexing proposition holds the answer to why you do dumb things, procrastinate, cant follow through on your goals, and why some days it seems like everyone including you - is a total hypocrite.Strap in - were gonna turn everything you know about your grey matter upside down and give you a completelynew way of looking at your mind and how it works. Of course, well also cover how to address this issue and start getting your act together.Alright, enough foreplay. Its time for me and you (and you, and you and you) to get to workWalt Whitman, YouDoContain MultitudesThere is no you. There are alotof yous in your head.But do legit scientists really agree with such a seemingly ridiculous statement?HeresDuke psychology professor Dan Arielyour models of menschlich behavior need to be rethought. Perhaps there is no such thing as a fully integrated h uman being. We may, in fact, be an agglomeration of multiple selves.What were talking about is the cutting edge theory of the modular mind. (Okay, its old news to Buddhist monks but cutting edge to the rest of us.)The human brain wasnt built top to bottom as a single project like Apple builds a computer. It evolved over millions of years in a very messy fashion. Various systems (or modules) came about to drive you to accomplish different tasks like seeking food, fighting, reproduction, etc. But heres the problemThey were never integrated.So these systems compete to steer the ship that is your brain. Your mind is less like a single computer operating system and more like a collection of internetfhiges mobiltelefon apps where only one can be open and running at a time.Heres noted science authorRobert WrightIn this view, your mind is composed of lots of specialized modules- modules for sizing up situations and reacting to them- and its the interplay among these modules that shapes your behavior. And much of this interplay happens without conscious awareness on your part. The modular model of the mind, though still young and not fully fleshed out, holds a lot of promise. For starters, it makes sense in terms of evolution the mind got built bit by bit, chunk by chunk, and as our species encountered new challenges, new chunks would have been added. As well see, this model also helps make sense of some of lifes great internal conflicts, such as whether to cheat on your spouse, whether to take addictive drugs, and whether to eat another powdered-sugar doughnut.Now modules arent physical structures in the brain, just like apps arent hardware in your phone. Theyre software the human nature algorithms that Mother Nature coded over thousands of generations of evolution.So you want to diet but you see donuts and your brains hunger module (like the Grubhub app) hjacks control and says, Food Eat it. Now. Or you want to be nice but your minds anger app (Angry Birds) takes die nstgrad and youre saying things another app is really going to regret tomorrow. Youre like a walking live performance of Pixars Inside Out.Now this isnt as alien as it might sound. When you do something while drunk or tired whats the phrase you often pull out?I wasnt myself.Yeah. Exactly. Upside you can now use the royal we to describe yourself.(To learn more about the science of a successful life, check out my new bookhere.)So how do we prevent hijacking by the wrong module at the wrong time and make better decisions? First we need to learn how those inappropriate modules get hold of your steering wheelFeelings. Nothing More Than Feelings.Whichever module has the most emotional tritt attached to it at any point wins the competition to be you.You see a pizza commercial and it stirs up feelings of hunger and that Grubhub app hijacks control. Then you see someone attractive, feelings stir in your nether regions, the Tinder app takes charge and your brain is under new management yet ag ain.Under this lens, many of the confusing and frustrating things about human behavior start to make a lot of senseOf coursepeople are hypocritical. Theyre made up of competing selves with very different goals and different information. Uncle Al is the most reasonable guy in the world - unless his politics module takes charge.Are people good or bad? Theyre both. The metaphorical angel on one shoulder and devil on the other are just different modules in the brain with different motivations.Those emotional persuasion techniques? Theyre an attempt to switch the other persons dominant module. To get them to go from that competitive Chess app to something more friendly like Facebook.Why do you lack self-control? Because now the word doesnt make any sense. Its actually selves-control. Your behavior isnt inconsistent the you in charge is inconsistent.Is it starting to click now?Heres University of Pennsylvania psychology professorRobert KurzbanSome modules are designed to gather benefits, others are designed to deliver benefits, and they exist in the same head, sometimes in conflict. In the same way, this analysis does away with the question of whether individual acts are really self-interested. Different kinds of acts advance the goals that some, but not other, modules are designed to bring about. So, both meanings of self-interest seem to be a problem because different modules have different designs, and are therefore built to bring about different outcomes.I had a girlfriend named Natalia who, whenever she got caught doing something naughty, would smirk and say, That wasnt me. That wasNatasha. I would roll my eyes but it turns out Natalia knew a lot more about neuroscience than I did. (Um, or Natasha did. Whatever. You get the point.)Youre often a slave to your emotional reactions to the world around you. You react to your context with feelings, those give one module more power than another, and that one hijacks decision-making in your brainUntil new feelings are stirred up and another module takes charge.And this happens over and over and over all day long.HeresRobert WrightThe human brain is a machine designed by natural selection to respond in pretty reflexive fashion to the sensory input impinging on it. It is designed, in a certain sense, to be controlled by that input. And a key cog in the machinery of control is the feelings that arise in response to the input. If you interact with those feelings via the natural, reflexive thirst for the pleasant feelings and the natural, reflexive aversion to the unpleasant feelings- you will continue to be controlled by the world around you.Your brain is like a car with a terrible automatic transmission. Any car fanatic knows if you want total control, you want a stick shift. You want to be able to choose which gear is engaged to best suit the current challenges ahead.But you have this horrendous automatic transmission and sooften your brain is in 1st gear on the highway and in 5th gear backing out of a parking spot and the results are far from what you desired.(To learn the 3 secrets from neuroscience that will make you emotionally intelligent, clickhere.)So how can we replace your automatic transmission with a nice stick shift? How do we prevent your grey matter from being continually hijacked by whatever emotions well up inside you?How To Prevent Brain HijackBuddhism recognized this problem over 1000 years ago. And it also came up with a solution mindfulness meditation.But wait a second - Buddhism is areligion, right? Hold on. You can improve your body with yoga without being Hindu. And you can improve your brain through meditation without being Buddhist. Meditation is a secular tool for strengthening mental muscles.And neuroscience gives it a big thumbs up. Studies show meditation trains your brain to be less reactive to emotional swings and can prevent the wrong module from hijacking control of your brain.FromAltered Traits Science Reveals How Meditation Changes Your Mi nd, Brain, and BodyThe meditators brains were scanned while they saw disturbing images of people suffering, like burn victims. The seasoned practitioners brains revealed a lowered level of reactivity in the amygdala they were more immune to emotional hijacking. The reason their brains had stronger operative connectivity between the prefrontal cortex, which manages reactivity, and the amygdala, which triggers such reactions. As neuroscientists know, the stronger this particular link in the brain, the less a person will be hijacked by emotional downs and ups of all sorts.And this helps you make better decisions.HeresRobert WrightAfter all, one virtue of mindfulness meditation is that experiencing your feelings with care and clarity, rather than following them reflexively and uncritically, lets you choose which ones to follow- like, say, joy, delight, and love.When youre better able to cope with feelings and not just instinctively reacting to them, youre able to stay calm and resist hi jacking. Andastronauts, samurai and Navy SEALsall agree that the key to making good decisions - especially under pressure - is keeping your cool.(To learn the 4 rituals from neuroscience that will make you happy, clickhere.)Great. So how do you meditate to get those powerful brain benefits?Meditation 101Dan Harriswrote the most accessible - and most entertaining - book on meditation out there10% Happier. And when I spoke to him,hereshow he explained the dead simple way to build those brain bicepsIt really involves three extremely simple steps.OneSit with your eyes closed and your back straight.Two Notice what it feels like when your breath comes in and when your breath goes out, try tobring your full attention to the feeling of your breath coming in and going out.Third step is the biggie. Every time you try to do this, your mind is going to go crazy. You are going to start thinking about all sorts of stupid things like if you need a haircut, why you said that dumb thing to your boss, whats for lunch, etc.Every time you notice that your mind is wandering, bring your attention back to your breath and begin again.This is going to happen over and over and over again and that is meditation.By the way, youre going to suck at this. Meditation is the hardest simple thing youll ever do.Dan agreesIts not easy. You will fail a million times but the failing and starting over is succeeding. So this isnt like most things in your life where, like if you cant get up on water skis, you cant do it. Here the trying and starting again, trying and starting again, thats the whole game.But do you need to be in the midst of meditation to get the improvements? Nope. Neuroplasticity to the rescue Over time, meditation produces trait changes in the brain so that the effects persist.FromAltered Traits Science Reveals How Meditation Changes Your Mind, Brain, and Bodythere are hints in the research that these changes are traitlike they appear not simply during the explicit instruction to perceive the stressful stimuli mindfully but even in the baseline state, with reductions in amygdala activation as great as 50 percent. Such lessening of the brains stress reactions appears in response not simply to seeing the gory pictures used in the laboratory but also to more real-life challengesBut getting your grey matter to seriously change itself takes time. A lot of time. Hundreds or thousands of hours of meditating. I know what youre thinking I dont have 10 years to sit cross-legged on a mountaintop. I have a job, pal.I get it. Whats truly fascinating is that recent research has shown a tiny bit of meditation can actually be usedacutely- in the moment when youre having a push-the-red-button-level emergency.FromAltered Traits Science Reveals How Meditation Changes Your Mind, Brain, and BodyAs these stressful thoughts were presented, the patients used either of two different attentional stances mindful awareness of their breath or distraction by doing mental arithmetic. Only mindfulness of their breath both lowered activity in the amygdala- mainly via a faster recovery- and strengthened it in the brains attentional networks, while the patients reported less stress reactivity.When youre feeling stressed out, when it seems like a hijack might be coming, just do a mini-meditation. By focusing on your breath for a few moments you can get some of the long term benefits of meditation right when you need them.(To learn more about how to meditate from Dan Harris, clickhere.)Weve covered a lot. Time for the yous to gather round. Lets pull it all together and learn how the modular vision of the brain along with mindfulness can lead to that little thing called wisdomSum UpHeres what you and you and you need to know about how to be more mindfulThere are many yous Like apps on a smartphone, different systems in your brain with different goals can take control at different times, which is why you can behave so inconsistently.Feelings are what give a module con trol You get worked up by what your buddy said and suddenly your brain is hijacked by Angry Birds instead of Words With Friends.Meditation can prevent hijacking Over time, meditation can rewire your brain to be less impulsively reactive and allow you to thoughtfully respond to your feelings.Mini-meditations help in the moment By focusing on your breath during a tense moment you can get some of the long term effects of meditation right when you need them.Less reactivity means fewer hijacks which leads to better decisions and more alignment between thought and action. Over time, that leads to wisdom. Neuroscience PhD and meditation advocateSam Harrisput it bestOn one level, wisdom is nothing more profound than an ability to follow ones own advice.You dont want your internal Grubhub app taking charge when youre on a diet. And you certainly dont want that Tinder app active when youre with someone you know isnt right for you. (Swipe left)Observe a couple breaths. Stay calm so you can get back to your home screen. Choose the right app for the situation.Trust me you dont want Natasha running the show.Join more than 315,000 readers.Get a free weekly update via emailhere.Related postsNew Neuroscience Reveals 4 Rituals That Will Make You HappyNew Harvard Research Reveals A Fun Way To Be More SuccessfulHow To Get People To Like You 7 Ways From An FBI Behavior ExpertThis article originally appeared on Barking Up the Wrong Tree.