You know that I’m a fan of words. I’m an even bigger fan of choosing words. Not in the finger-wagging way but in the inspiring-your-mindset way.
Today I saw an article that said grouchy bosses are on the rise. Yuck.
I can’t think of a less inspiring thought than these two words together: grouchy + boss. It conjures anxiety, and I don’t even have a boss.
The world needs more inspiration, collaboration, and LAUGHTER! Queue my favorite combination of these characteristics, and you have my friend, bestselling author, and speaker extraordinaire Joey Coleman.
Joey is all these things wrapped into one, and we just had a hilarious yet delightfully helpful conversation on my podcast about engaging people in your sphere—specifically at work.
Heck, we spend two-thirds of our day at work; why not make it purposeful AND fun? Check it out here. You’ll get to hear a lot of goofy fun while learning something at the same time.
Getting back to choosing words, I’ve chosen one for 2025. I’m not a New Year’s resolution kind of gal, and here’s why in the video:
My word is “quiet.” Not to be confused with the shushing kind, but the enjoy-the-moment kind. And my version of quiet is about less noise.
Less noise means FEWER DISTRACTIONS—both mental and physical. If you haven’t guessed already, the picture at the top is from the base of my stairs after a recent “cleanse” of physical clutter!
It’s not about volume; it’s about less chaos. When you make decisions that simplify your life and allow you to be intentional and in the moment, I think your experiences are richer for it.
Media is an example of mental noise. Renowned neurologist and author Richard Cytowic recently published an article saying that media “multitaskers are terrible at ignoring irrelevant information; they’re terrible at keeping information in their head nicely and neatly organized; and they’re terrible at switching from one task to another.”
Rather than entertaining a range of tasks at once, he suggests engaging fully in one task at a time. Simple advice yet so impactful when you consider what’s at stake when people are constantly checking their messages in the midst of performing their jobs.
Cytowic even mentions an example of a health care worker who, despite being a digital native, fatally mis-dosed a pediatric patient due to multitasking during her rounds!
Sixty percent of U.S. adults regularly engage in “media multitasking,” and those folks have more trouble maintaining attention and are more likely to forget what they’re hearing.
If you’re still not convinced, his research shows that simply jumping from one task to check your inbox for 15 seconds “initiates a cascade of cognitive changes,” which means that your brain is not focusing on either task, creating what he calls “productivity poison.”
I challenge you to consider all the ways you can edit your life, make it quieter for your brain, and focus on being present. Try these suggestions to simplify and quiet your life:
- Prioritize Single-Tasking over Multitasking
Focus fully on one task at a time. Block out distractions, like notifications or unrelated tasks, and give your full attention to what you want to matter. - Declutter Your Physical Space
Reduce visual and physical noise by organizing your environment. Start with your desk, closet, or kitchen, and keep only what you truly use or love. My caveat: If you haven’t used it in the last six years, you’re not going to use it in the next six years. Throw it out! - Limit Digital Overload
Set boundaries for screen time. Designate specific times to check emails and social media, and avoid using devices during meals or conversations. - Create a Daily “Quiet Hour”
Dedicate an hour each day—or even five minutes!—to silence or mindfulness. Use it for meditation, reading, journaling, or simply sitting in stillness. - Practice Saying No
Simplify your commitments. Avoid overloading your schedule with obligations that don’t align with your priorities or bring you joy. When I started saying no, I actually learned how empowering that felt. - Reevaluate Your Priorities
Focus on activities, relationships, and goals that truly matter to you. Let go of anything that feels like noise in your life. - Adopt Intentional Routines
Simplify decision-making by establishing routines. Start your day with a morning ritual that centers you, like yoga, tea, or a gratitude practice. One of my morning routines is to spend five minutes in my walk-in closet where I’m alone to do deep breathing. - Avoid Multitasking While Driving or Working
Stay present during tasks that require concentration, especially those impacting safety or quality, like driving or detailed work. You should ask my kids about the “car and the pole incident”—a story for another blog! - Practice Mindful Consumption
Choose carefully what you read, watch, or listen to. Surround yourself with media that uplifts or inspires you rather than drains your energy. Turn the garbage off. - Embrace Minimalism in Relationships
Spend time with people who bring value to your life. Let go of toxic or draining relationships that contribute to chaos. Read my chapter about “Karen”! - Simplify Your Wardrobe and Lifestyle
Cut back on unnecessary possessions. Consider a capsule wardrobe or minimalist approach to reduce decision fatigue. The picture at the top of this blog was just “round one” of cleaning out my closet. - Be Present in Conversations
Put away your phone, make eye contact, and listen actively. Show up fully for the people you’re with. - Spend More Time in Nature
Quiet the mental chatter by taking walks, hiking, or simply sitting outside. I love to ground myself by being barefoot in my yard. Nature has a calming effect that helps reset your focus.
Sometimes these lists can be overwhelming, so think about taking on one per month. By the end of the year, you’ll appreciate all that you’ve accomplished. As you incorporate more of these strategies, you’ll create a life with less noise, allowing you to embrace quiet and live more intentionally.
Which of these resonates with you most? By the way, I don’t do this whole list! I’m a work in progress too. Choose one or two to get started, and tell me how it went!
Be positively altered,
Dr. Cindy M. Howard
P.S. If you or your colleague works in an environment where you could benefit from some of the workplace wellness topics that I cover in my blog or podcast, let me know! I’d love to share my insights in person on stage!
Can’t wait that long? Check out my book, Positively Altered: Finding Happiness at the Bottom of Chemo Bag.