Mindfulness for Marketers

As we see an increase in the level at which professionals engage with technology for marketing purposes, we also see a rise in related consequences such as disturbed sleep, less focus at work, increased anxiety and difficulty in relaxing the nervous system. This is especially noticeable in those who aren’t tending to their body and mind.

Mindfulness is about having a sharper brain, being able to remember people’s names, being less reactive, and making sure you are experiencing life’s pleasures. Because you matter.

3 top tips for Mindfulness

1. Just breathe.

Ever feel out of control? When we get so engrossed in our to-do-lists and deadlines, we lose track of the flow of our life. The way we breathe is strongly linked to the way we feel. When we are relaxed we breathe slowly, when we are stressed, we breathe more quickly. In order for your body to run efficiently, there needs to be a balance of oxygen and carbon dioxide. Do you know how to maintain this? Yes, you guessed it - how deeply we breathe.

Here is a simple breathing practice for improved well-being.

1) Find a comfortable spot – a car or on your bed is fine – sitting, standing, or lying down, with eyes gently closed or a soft gaze in front of you.
2) Take a deep breath in for 4 seconds (through the nose if possible).
3) Hold the breath for 7 seconds
4) Release the breath for 8 seconds (through the mouth if possible) then pause
5) You can say to yourself, I am calm and I relaxed.
6) Repeat for 90 seconds

2. Meditation.

When we give ourselves time to meditate, we give ourselves the opportunity to experience the real benefits mindfulness has to offer, calmer, more focus, better wellbeing and less burnout.

“It’s like having a charger for your whole body and mind. That’s what meditation is.” – Jerry Seinfeld.

If you want to decrease anxiety, meditation can help. This is backed by sound clinical research that shows after 8 weeks of meditating 20 minutes per day, the amygdala (the area in the brain responsible for stress and anxiety) decreases in size. You will notice you are less anxious, reactive and stressed.

Explore a 10 minute guided meditation here:

10 minute guided Meditation for Calming Anxiety

3. Mindful Eating

‘When walking, walk. When eating, eat.’ - Zen proverb

Mindfulness operates on two levels. First, is the meditation, the second involves returning back to basics. Every day more information comes into our lives, more stimulus, more social media and more stuff on our minds. When you reach the point where such overload has taken over the conscious mind, it’s really hard to think your way out of it.

Mindfulness involves taming your autopilot, so you live more in the present moment. We need to learn to close down some of the ‘programs’ that continually run in the back of your mind.

The first place to do this involves returning back to basics. For this reason, one of my favourite activities is mindful eating.

The good news is this skill will gradually show you how to settle your mind and get back on track – in order to live a more mindful life.

Chocolate Mindful activity

1. Physical touch

Take one piece of chocolate and hold in the palm of your hand. What is the weight like? Is it heavy or light?

2. Seeing

Take the time to really look at the chocolate. Does it have any grooves or ridges? Are there any bits of nuts or candy sticking out? Turn it over in between your finger and thumb. What does it look like on the other side?

3. Smelling

Holding it beneath your nose, what do you notice as you breathe in? Does it have a smell? Are there any other flavours you can smell in the chocolate?

4. Tasting

Put the chocolate on your tongue, and gently close your mouth. What does the chocolate taste like? Explore the sensations with your tongue. What is your mouth doing? Is it producing a lot of saliva?

5. Chewing

When you are ready, take a bite into the chocolate and notice the burst of flavours. Notice any taste that releases. Continue slowly chewing it. What is your tongue doing? Is it cleaning your teeth? Exploring the roof of your mouth?

6. Swallowing

Notice the first urgency to swallow the warm chocolate milk. See if you can visualise the warm milk going down the back of your throat, down your oesophagus, into your stomach. Consciously notice a second or third swallow. Notice what the tongue does after you have finished swallowing. Is it cleaning your teeth again?

7. Afterthoughts

Spend a few moments noticing what your mind is doing. Is there an aftertaste? Have you ever experienced eating chocolate like this before?

How often whilst watching a movie have we eaten chocolate and the entire packet has vanished before we even remember tasting one?

Did you notice your experience of eating the chocolate was transformed by the simple act of focusing on it? Many people say “They have never tasted chocolate like that before.”

Mindfulness teaches us to be fully aware. To experience the senses of seeing, hearing, tasting, smelling and touching which too often goes drifting by you unnoticed.

Take a moment, close your eyes…..imagine a life free from stress, free from burnout, free from being busy and free from the burden of too much on your plate.

That’s your life, ready for you by embracing a more mindful life.

Who is Chelsea

Chelsea Pottenger, Director of EQ Consulting Co, is a PhD student of clinical psychology and neuroscience, Internationally Accredited Mindfulness and Meditation practitioner and the Ambassador for R u OK? and The Gidget Foundation. Chelsea works with TOP ASX companies including Westpac, uBer, eBay and Johnson and Johnson. With a social media following @eqminds of 100k people, Chelsea’s passion for the rest of her life is saving people from suicide. Please follow her on Instagram for mental health tips.

Retreat

Being an aligned partner of iknowho, we gift professionals a special price for our luxury retreat on the South Coast, NSW. We are booked out in 2018, however, we are now taking bookings for 2019 if you would like to recharge in a luxury Hampton's style house.

The cost is $1300, however with the discount code below you can attend the retreat for $550 (excluding accommodation)!

Use the code: SPECIALGIFT on our website

< Older Post

Newer Post >

Signs It’s Time to Hire a Marketer…and how to get it right

By Kristina Gerdov • September 3, 2025

For many growing businesses, marketing is often something that gets added to the to-do list of already busy managers or existing teams. A social post here, an email there, and maybe a campaign when there’s time. But without dedicated expertise, marketing rarely delivers the consistency and commercial results your brand needs to grow. If you’ve been wondering whether it’s time to bring in a dedicated marketing resource, here are the key things to consider and how to ensure your first hire is set up for success. 1. The Telltale signs If your demand generation has stalled, you’re struggling to convert interest into sales, or your brand presence feels disjointed, it’s time to stop relying on ad-hoc efforts. A dedicated marketer can build and execute a strategic plan that drives consistent results and positions your brand for long-term growth. 2. What to avoid It can be tempting to look for a “jack-of-all-trades” who can do a little bit of everything. The reality? Even the most talented marketer will struggle without clear goals and defined outcomes on what the business is looking to achieve. Hiring without clarity can lead to underwhelming results and frustration on both sides. Be specific about the expertise you need and the outcomes you expect. 3. Why this hire is so important to get right Your first marketing hire is more than just another role, it often lays the foundation for your brands future growth engine. The right hire can build momentum and shape how your future team evolves. The wrong hire however, can stall progress, waste budget, and leave you back at square one. 4. Fractional vs full-time Not quite ready for a permanent commitment? Fractional marketers can be a great short-term solution to get things moving while you build the case for a full-time hire. Just be clear on their remit. Fractional marketers are ideal for campaigns, projects, or interim support, but they’re not typically suited to long-term brand building or team development. 5. What kind of marketer do you actually need? Marketing as a discipline is broad, as are the tools used to reach your desired target audience. Do you need someone to drive digital acquisition, manage partnerships, develop content, or build brand strategy? Start by clarifying your business’s biggest priorities and pain points, then match the skillset accordingly. The clearer you are upfront, the better the outcome. 6. How to set them up for success Hiring the right person is only half the job. To see results and maximum impact, you need to set your new hire up for success. This means: Clear KPIs so they know what good Vs great looks like The marketing tools and access to the resources they need to deliver Integration into cross-functional conversations with key decision-makers from day one Bec Godkin, Senior Talent Partner says “Marketing can’t succeed in a silo. The deeper your marketer is connected across the business and understands the various levers that shape success, the greater their impact will be” Hiring your first marketer is an exciting step - it signals growth, ambition, and the desire to build something bigger. By being clear on what you need, avoiding common pitfalls, and setting your hire up for success, you’ll give your business the best chance to thrive. At iknowho , we specialise in helping brands make their first marketing hire. If you’d like to talk through what kind of marketer is right for your business, we’re here to help.

What is a Fractional CMO and could one be right for you?

By Kristina Gerdov • June 25, 2025

Discover what a Fractional CMO is, the benefits they bring, and how to know if hiring one is the right move for your business.

How personal branding can supercharge your job hunt in 2025

By Kristina Gerdov • May 13, 2025

In 2025, personal branding isn't just a buzzword – it's important for anyone navigating the job market. The uncomfortable truth is this; you're likely being Googled more often than you're being interviewed. In a digital-first world, your personal brand can potentially boost your career prospects. So how can you leverage it to stand out during your job hunt? 1. Your brand is what people say when you're not in the room Personal branding isn’t just about the polished version of yourself that you post on LinkedIn. It’s what others say about you when you’re not around. Consider how you’re being perceived online and offline. Is your brand consistent, authentic, and aligned with your career aspirations? What would potential employers say about you when they Google you? To start refining your personal brand, think about your values, your goals, and how you want others to perceive you. This means showcasing your strengths, yes, but also acknowledging your struggles and learning moments. Authenticity can give you a competitive edge. 2. Lead with curiosity, not just expertise Publicly asking thoughtful, insightful questions. It positions you as someone who is constantly learning, open to feedback, and not afraid to explore new ideas – a thought provoker and idea leader in your space. In the job hunt, this quality can set you apart from others who might be more focused on offering answers than asking the right questions. So, when you’re engaging with others online or in an interview, try focusing on asking questions that spark deeper discussions. Your curiosity and willingness to learn can make a lasting impression. 3. Your personal brand is about becoming known for the right things Remember, personal branding isn’t about trying to become famous. It’s about being known for the right things – the things that align with your career goals and the value you want to offer to employers. For job seekers, this means ensuring that your online presence and interactions reflect your expertise, passion, and ambition. When crafting your personal brand, be deliberate. Think about the skills, values, and personality traits you want to highlight. 4. Be consistent and intentional The foundation of a strong personal brand is consistency. Your personal brand is built in the small, everyday actions – how you engage with your network. Consistency in your interactions helps shape how people perceive you and helps create a brand that’s memorable. If you're job hunting, it's critical to show up consistently both online and offline. This includes engaging with industry professionals on LinkedIn, contributing to discussions, and demonstrating professionalism in all your interactions. 5. Small steps to narrow the gap So, what's the gap between how you see yourself and how others might perceive you? The goal isn’t perfection, but making small, consistent adjustments that move you closer to aligning your internal brand with how you’re seen externally. It could be tweaking your LinkedIn profile, starting a blog, or sharing your expertise. What’s one small thing you could do this week to move the needle and narrow that gap? Whether it’s posting a thoughtful comment on a relevant post, reaching out to someone in your industry, or sharing a story of a recent challenge, small actions can have a big impact over time. 6. Share struggles, Not just wins When it comes to personal branding, it’s easy to fall into the trap of only sharing successes. However, some of the most credible personal brands are built on transparency – sharing the struggles and lessons learned along the way. It’s interesting to see how you handle setbacks, not just your triumphs. Embracing imperfection in your personal brand helps paint a fuller picture of who you are. Whether it’s sharing a challenging project you worked on or a time when you faced a setback and how you overcame it, these stories can help demonstrate your resilience, problem-solving abilities, and growth mindset – qualities employers are eager to see. In today’s market, personal branding isn’t just a nice-to-have. By being intentional, consistent, and authentic, you can build a personal brand that resonates with potential employers, ultimately setting you up for success in your job hunt. So, there’s no better time to start than now.