Mindfulness is an excellent way to manage stress, anxiety and burnout and is a discipline to regain focus, confidence, clarity and improved leadership. Practicing self-reflection, start monitoring your rose, thorn and bud each day as much as possible. This purposeful mindfulness tool elevates Emotional Intelligence. Thorns (negative or uncomfortable emotions) are completely normal and healthy. Thorns become unhealthy when there is a lack of self-awareness of them being present—going unchecked. Your roses, thorns and buds will change. Monitor this change with emotional agility. Two key times to do this is during transition periods on your way to work and on your way home to minimize spillover... and mini-moments of solitude throughout your day. Finding pause without noise is key. Before going to bed is also a great time to reflect, be human and ask oneself "what is my rose, thorn, bud?"

ROSE: A highlight, success or something positive that happened. (Gratitude/Achievement)

THORN: A challenge you experienced or something that is stressful that you could use help and support with personally or professionally. (Humility/Resilience)

BUD: A positive opportunity developing or something new that might happen you are looking forward to doing. (Growth/Optimism)

Do this exercise often anytime, anywhere...just remember Rose, Thorn and Bud! Teach your kids, too.

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