Research shows that mindfulness improves concentration, inspires creativity and energizes our interactions with others. Whether managing stress or achieving nirvana-like relaxation and focus, the qualities of mindfulness can help increase our leadership skills and personal satisfaction.

Why is it important?

Have you ever walked across campus after school hours, deep in thought while mentally preparing your “to-do list” only to have your thoughts interrupted by a parent or staff member? It’s hard to be entirely present in the conversation they are pulling you into because your mind is stuck on the list.

The task at hand should be the other person, but our brains are often a little scattered with so much work and so little time that we can’t focus on that conversation as fully as we would like.

That’s where mindfulness comes in, as it helps us reconnect with others in a more meaningful, authentic way.

For Principal Rosanna Whisnant at Newton-Conover Middle School in North Carolina, being a mindful leader is about relaxing, reflecting and focusing solely on the other person.

“Listening intently and asking clarifying questions ensure I’m on the same page with others when talking” Whisnant says.

Sarita Amaya, an assistant administrator of multilingual programs in Oregon’s Beaverton School District, adds that being a mindful leader is about “being fully present for yourself and becoming skilled at understanding your feelings, your needs and how to be nurturing, loving and compassionate to oneself.”

What are the benefits?

The practice of being present and attentive helps focus and refocus our interactions and strengthens our awareness. The physical benefits aren’t too bad either. After all, when we are relaxed, positive, alert and open-minded, the resulting “good brain hygiene” permeates our actions in the workplace and in our personal lives.

“The irony about mindfulness is that it’s not just a mental state of well-being, but a physical one as well” says Nancy San Jose, an elementary principal in Los Angeles USD. “I believe that mindfulness is best sought through the healing of the physical brain via exercise, meditation, prayer, healthy eating, healthy relationships, reflection, positive self-talk and being out in nature.”

Mindfulness in our daily lives

School leaders follow a vast repertoire of practices in their journey toward mindfulness. Assistant Principal Eli Holm, at Cheney Public Schools in Washington, achieves it through the arts.

“Music is my stress relief, my mindfulness practice, my center—plain and simple” he says.

Meditation is another possibility. Antoinette Gutierrez, principal at San Bernardino High School in California, says, “I take gratitude walks, use focused breathing quite a bit, and meditate daily, all of which keep my body balanced so the worries of the work don’t affect my mental and physical health.”

Gwendolyn Dorsey, a principal in Frederick County Public Schools in Maryland, adds, “I do mindful breathing at several points throughout the day to focus or zero-in on how I am feeling at the moment.”

At San Ramon Valley USD in California, Principal Joe Nguyen brings his mindful practices to both his professional and personal life.

“I take a moment in the morning to reflect on my daily agenda and expectations for the day. My faith definitely plays a role in my mindfulness activities as we practice mindfulness as a family at home.”

Being mindful

Start small. Practicing for a few minutes every other day or keeping a gratitude journal to focus on the positives can be a manageable beginning. The results funnel up to improved productivity and stronger quality moments with those we serve. Being a mindful leader is one more way to cope, focus and thrive.

Lisa Gonzales is president of the Association of California School 91¿´Æ¬istrators and is assistant superintendent of educational services in Dublin USD.

The post Becoming a more mindful school leader appeared first on District 91¿´Æ¬istration.

It’s energy-inducing

Exercise can improve energy by strengthening circulation and the heart muscle, both of which increase energy levels. The University of Georgia’s review of more than 65 studies on exercise notes that more exercise equals more energy and less fatigue, regardless of whether you get out in the fresh air to walk around campus or hit the trails for a run after work.

“Exercise provides me a belief in myself to push through hurdles” says Eusebio Martinez, vice principal at Georgine Brown Dual Immersion Magnet School in Paso Robles USD. “After exercise, I feel energized and empowered, and that perseverance helps me deal with the challenges of the day.”

It increases clarity and creativity

When exercise begins, the heart rate increases and the brain processes the change as “stress.” To combat this stress, the body releases a protein called brain-derived neurotrophic factor (BDNF) that acts like a reset switch to memory neurons.

Translation? It helps us think more clearly and brings on a sense of relaxation because endorphins are released in the brain.

During physical activity, we are relaxed and at ease, which gets those creative juices flowing.

“Exercise clears my mind and renews my spirit” says Victor Rodrigues, principal of Sylmar Charter High School in Los Angeles USD. “And I can often come up with great solutions to problems I encounter at work. On those days I don’t exercise, I feel sluggish and unproductive.”

It helps destress

Exercise doesn’t just help us stay healthy. In leadership roles, the stress that comes from the very nature of our work often cannot be avoided, but the way we process stress can certainly be reduced by regular exercise, including running, walking, yoga and more.

“I work out at least twice a week at a barre studio and ride my spin bike at home another three” says Nikki Dennis, principal at Will Rogers College Junior and Senior High in Tulsa Public Schools in Oklahoma. “While I still fret about my school, staff, students and community, my physical and mental strength are better, and so is my attitude.”

Anne Ginnold, professional development trainer at the Orange County Department of Education, prioritizes weekly time for her workouts.

“Our central nervous system needs activities that will increase oxygen in the blood and help manage stress” she says. “We must make time for conditioning to keep ourselves physically and mentally strong.”

It’s contagious

As leaders, we are often in positions of influence, with followers who look to us as an example. Exercise plays into this when we engage others in the physical activities we undertake.

Silicon Valley CTE Superintendent Alyssa Lynch, a marathon runner, knows this all too well.

“In our district, we have running and walking teams” she says. “We enter community fun runs as a group, holding each other accountable. Our group has grown as more want to be part of healthy practices and team-building.”

It may improve your reputation

According to the Journal of Managerial Psychology, leaders who exercise regularly have higher leadership skills. From stamina to mental clarity to confidence to relatability, the leaders who regularly hit the gym, the slopes, the trails and anything in between were rated higher than their non-fitness-minded colleagues.

If the perception of effectiveness is higher in those who regularly exercise, what are you waiting for?

Lisa Gonzales is president of the Association of California School 91¿´Æ¬istrators and an assistant superintendent of educational services in Dublin USD.

The post Exercise is key to K12 leadership success appeared first on District 91¿´Æ¬istration.