Wellbeing Archives | ARC Training

R U OK? Day is the perfect time to embed some mindfulness techniques into your day. No special equipment, perfect silence or long routine required; just pause, reset, continue.

Mindfulness can sound like something you need plenty of spare time and a perfectly quiet room to do. Thankfully that’s not the case. If you can pause, notice where your attention has gone and bring it back to what is in front of you, you have already started.

This can be useful when you are studying around shifts, family responsibilities, travel or a busy job. Mindfulness will not complete an assessment or change a roster for you, but it may help you interrupt the mental noise long enough to choose your next step.

What is mindfulness?

Mindfulness means paying attention to the present moment and noticing what is happening in your thoughts, feelings, body and surroundings.

It’s a practice that can be built through small exercises across the day. You don’t need to force thoughts away: notice them, then bring your attention back.

A practical skill for busy days

When several responsibilities are competing for attention, it is easy to move quickly without being clear about what you are doing. A brief reset can help you recognise that you are distracted, physically tense, or trying to think about too many things at once.

Try these simple techniques when you are in a safe place to pause.

The 60-second reset

Put both feet on the ground.
Let your shoulders drop.
Follow your natural breathing for one minute, noticing the inhale and exhale.
Each time your attention moves to a deadline, message or unfinished task, bring it back to the next breath.

Tip: It can be helpful to count the breaths or say “inhale” and “exhale” in your mind as you go.

Set up one task

Before you study, decide on the one thing you are doing first. Remove what you do not need, switch off avoidable notifications and set a realistic block of time. If another task comes to mind, write it down rather than changing direction immediately.

You might consider using the Pomodoro Technique to help maintain your focus and track time spent on a task. To do this, set a 25-minute timer and when it rings, take a 5-minute break. Do these two more times before taking a longer 15–30-minute break.

Use your senses to get out of your head

Look around and identify several things you can see. Notice what you can hear and where your body is contacting the floor or chair. This grounding exercise can be useful when your thoughts are running ahead of you.

Check for tension

Stress often shows up physically before we give it much thought. Check your jaw, shoulders, hands, and breathing. If you notice tension, relax what you can and adjust your position. You are not trying to force yourself to feel different; you are gathering useful information about how you are travelling.

Mark the change between work and study

If you study after work, give yourself a clear transition. Put away your work gear, have a drink of water, take a short walk or sit quietly for a minute before opening your course materials.

The routine tells your attention that one part of the day has finished and another is beginning.

Finish before you switch

At the end of a study block, note where you reached and the next action required. This takes a few seconds and makes it easier to return to later without carrying the whole task around in your head.

Mindfulness at work: safety comes first

Mindfulness should never take your attention away from driving, machinery, manual tasks, client care or any activity that requires active supervision.

In those settings, being mindful means keeping your attention fully on the task. Save breathing, body-scan or grounding exercises for a scheduled break or a safe moment after the task is complete.

Start with one useful pause

Choose one technique and test it this week. Try a one-minute reset before study, a tension check during a break or a clear transition after work. Keep it if it helps and change it if it doesn’t.

Mindfulness is a skill, and skills improve through practice. The goal is not to move through every day without stress or distraction. It is to notice when your attention has drifted and give yourself a practical way to return.

Know what mindfulness cannot fix

A pause can help you reset, but it cannot fix an unrealistic workload, a serious personal concern or a need for professional support.

If your training feels difficult to manage, contact your trainer or Program Coordinator early. Asking for help gives the team more opportunity to understand the situation and discuss the support available.

A note about support

Mindfulness is one wellbeing tool, and it is not a replacement for professional mental health care. If practising mindfulness makes you uncomfortable, stop and speak with a health professional.

Current ARC Training students can contact their trainer or Program Coordinator, or use the current-student contact details on the ARC Training contact page.

Lifeline is available 24/7 on 13 11 14.

If you need immediate help or are in danger, call 000.