Type A Personality? How To Practice Mindfulness in Three Minutes a Day

Type A personalities are go-getting and fast-moving. They’re ambitious and competitive, high-energy and get much of their self-worth from their considerable accomplishments. As great as this sounds, they can also lapse into workaholism and have high stress levels as a result. 

If you see yourself in this Type A description, you might be rolling your eyes at the very thought of slowing down enough to try a mindfulness practice. The reality is that type As are more likely to benefit from mindfulness. That’s because it can help you focus on what’s really important, lower your stress, and find some balance amid all that doing.

Still, who has the time? Well, you probably have three minutes, or one, or five while you’re waiting for the microwave timer. The point is that you don’t have to invest large periods of time in order to benefit from mindfulness, and you can find ways to fit it into your day.

How to practice mindfulness, Type A style

1. Use your to-do list

If you’re a Type A, you probably love to-do lists. So, why not get Type A about your mindfulness practice and use these ubiquitous scraps of paper or digital documents as a low-entry starting point? 

First, pause a moment when you scratch each item off your list. If you’re using a digital list, instead of just deleting items, put a line through them just like you would on a written list, or move them over to a “done” column. 

This way, you can see and celebrate what you’ve already accomplished.

Next, give some thought to what’s still on the list.  Ask yourself: is each item really necessary? Does it reflect someone else’s agenda, or something you've always done without asking yourself if you actually need or want to do it? If so, try choosing deliberately what deserves a place on your list, and what doesn’t. 

After all, how you spend your time is how you spend your life. Even though you’re achievement oriented, it makes sense to consider what you actually want to achieve.

2. Taste your food

How many times have you inhaled a sandwich at your desk while you kept working, or picked at a salad during a project meeting? Too many times to count? 

While food provides necessary fuel for our bodies, it can also give us pleasure, root us in the present moment and help us slow down just a little – three key elements of mindfulness.

So, try putting everything else away and savoring each bite. Take in the colors, textures, aromas and flavors. Be sure to include some foods you love  – the first sweet ripe fruits of spring and summer, your favorite zesty curry, a velvety square of dark chocolate. Really taste it, enjoy it and pay attention while you’re eating it.

3. Rethink your why

Sometimes type As can get so caught up in what they want to accomplish, and what tasks they need to do next, that they may lose touch with why they’re doing that particular thing in the first place. 

You're likely an achievement junky, so focused on the pursuit that you forget to stop and consider what you really want. But rather than constantly doing more just to see yourself as someone who gets things done, make sure that what you’re doing counts, fits your values and adds to your quality of life.

Just pausing to think about what you want can slow you down enough to remind you that you’re more than your achievements. You don’t have to give up the fast pace you love; merely make sure you’re going where you want to go and finding satisfaction and true purpose in your efforts.

4. Surround yourself with things that give you joy

Wherever you’re going to be spending most of your time – like, probably at work – you can fit in mindfulness by keeping things that make you happy nearby. Bring in mementos of cherished experiences so you can glance at them throughout the day. Put a potted plant or fresh flowers on your desk and take pleasure in the color and fragrance.

Put pictures on the wall (whether photos or paintings) that aren’t generic or about status but things that are beautiful or happy or otherwise please your senses and create positive emotions.

Savoring texture is a simple way of grounding yourself in the moment that takes very little time. Bring in a pillow upholstered in a soft fabric or wear your favorite silk shirt, blouse or scarf, and run your fingers over its smooth, sumptuous surface for a moment.

5. Hug your child or pet

Take a moment to tune into the grounding power of touch by showing affection to the favorite people or animals in your life. Feel the warmth of their arms around you or revel in the soft fur and loving eyes of your cat or dog.

Or call a friend so you can hear their voice – even if you only have three minutes. 

Nurturing our connections with other living beings can remind us that we're more than what we do. 

6. Go outside 

If the most time you spend outside is walking from your car to work or the gym, you’re missing out on a simple but powerful opportunity for mindfulness. Being out in nature allows you to connect with the world around you in a way that slows you down while also helping your physical and mental well-being.

Take a walk, go to a park or garden, or step outside your front door to gaze at the stars at night. Even just eating your lunch on a bench in a green space outside your office can be a good start.

Outside spaces can help you feel a part of something bigger than yourself or your endless list of things to do, and help you find pleasure and peace in the moment.

7. Take a breath 

This may be the simplest mindfulness technique of all. We all have to breathe, but you can also use your breath as a tool to increase your mindfulness and decrease your stress. Sometimes all it takes is deliberately taking a slow, deep, belly breath or two. 

Just remembering to slow down your breath and do it consciously can help you calm down, refocus, and feel less frantic as you power through your day. There’s a reason we’re told to “take a breather” when we need a moment to rest or calm down.

If you want a little guidance for how to benefit from breathing exercises, you can try an app like breathwrk or one deep breath.

Summing it up

You don’t have to change your personality or your ambitious nature to incorporate a little mindfulness into your day. In fact, Type A personalities may especially benefit from these brief, intentional pauses in order to enjoy what they do more and minimize the stress of their high octane approach to life.

Like with any personality trait, type A tendencies can start working against us if we let them get out of balance. Taking a mindful minute here and there can help restore that balance and help you be happier and calmer while still doing what you do best.