In this chapter you build the foundations of stopping, reflecting and focusing. I provide an introduction to mindfulness, its research basis and define it. I explain how to use mindfulness to quiet your mind and get biofeedback from your body. Mindfulness enables you to focus to learn and to learn how to learn. Mindfulness helps you reduce stress and gives you access to more information. I discuss the power of stopping the mind to sleep and review ways to establish good sleep habits.

I offer advice on how to make time to think:

 • How Einstein made time to think

 • How to get others to help you. 

 • Setting boundaries and managing distractions from technology

 • The ACT method to deal with interruptions

 • Dealing with restlessness and hyperactivity

 • The value of Not Doing and Not Thinking to reset your attention and recharge  

Experiment: Foundational mindful breathing exercise

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