I Meditated for 10 Minutes a Day for 90 Days—Here’s How It Changed My Life and Leadership

Ten minutes doesn’t sound like much, does it? It’s the time it takes to drink your morning coffee or scroll Instagram. But for me, these 10 minutes turned into a daily practice that’s reshaped how I handle stress, emotions, and even relationships.

Let me paint a picture.

The kids were dropped off 10 hours earlier than expected. I had a packed day ahead—calls, emails, work that needed deep focus. My skin broiled, and before I could think, I overreacted. Frustration, anger, and resentment bubbled up, and even though three joyful little faces greeted me, my emotions hijacked the moment. The day’s plan? Wiped clean. The damage? Done.

That was my wake-up call. My overreaction wasn’t just about the kids; it was a signal that I needed to change. My inability to control my reactions to stress and intense emotions wasn’t serving anyone, least of all myself. I had to find a way to stop being at the mercy of my emotions. Enter: meditation.

My Mission: Strengthen my Emotional Fitness

Emotional fitness is like any other kind of fitness—it requires deliberate effort and consistent practice. The quality of our lives, as Jillian from the Jillian on Love Podcast wisely says, is determined by the quality of our relationships. And the quality of our relationships? It’s shaped by our ability to regulate emotions.

For someone like me— often described by my peers as intensely emotional—this hit hard. I was tired of feeling condemned to unstable relationships, not out of lack of care or love, but because I hadn’t developed the skills I needed to navigate my emotional world.

Meditation became my emotional gym. It wasn’t just a mental timeout; it was the daily push-ups my mind needed to build the pause between stimulus and response. With the guidance of Sam Harris’s Waking Up app (a shift from my previous experience with Headspace), I began learning how to observe my emotions and thoughts without becoming consumed by them.

90 Days Later: What Meditation Has Taught Me

Fast forward 90 days—300 minutes of meditating—and here’s what I’ve learned:

1. I’ve Built a Pause Muscle

Meditation has helped me create space between a trigger and my response. Whether it’s an annoying email, a tantrum from one of the kids, or even my own self-critical thoughts, I’ve developed the ability to pause, assess, and then respond instead of reacting impulsively. For someone who has lived most of their life at the mercy of emotions, this has been transformative.

2. I Can Observe My Thoughts

Meditation has taught me that I don’t have to be swept away by my thoughts or emotions. They’re like passing clouds in the sky or balls in my hand. Anger? It’s a red ball I can hold, inspect, and decide what to do with. Do I toss it aside? Do I examine it more closely? Do I let it go? The choice is mine. This simple yet profound ability to detach has allowed me to regain control over my emotional state.

3. Confidence and Peace of Mind

Before meditation, I used to wake up each day bracing for what might go wrong—what might “set me off.” Now, I wake up with a sense of calm and confidence. I no longer feel at the mercy of the day’s events. Instead, I feel equipped to handle whatever comes my way with grace.

4. I’ve Strengthened Emotional Resilience

Reading The Whole-Brain Child introduced me to the concept of the “hub”—the calm center from which we can observe the elements influencing our state (thoughts, feelings, body sensations, memories). Meditation has become my practice for finding that hub and anchoring myself there, no matter what’s swirling around me.

5. I’m a Better Leader

Leadership isn’t just about strategy or charisma—it’s about being emotionally steady. Whether I’m coaching sales leaders, guiding safari retreats, or managing the chaos of family life, meditation has helped me show up with greater clarity, empathy, and focus. My reactions are measured, my decisions are intentional, and my relationships are stronger because of it.

Why You Should Start Meditating

You don’t need hours of free time, a yoga mat, or a perfect mindset to start meditating. You just need 10 minutes and a willingness to sit with yourself.

Here’s why it’s worth it:

• For Your Relationships: Emotional fitness transforms how you connect with others. You’ll communicate better, fight less, and love deeper.

• For Your Productivity: Meditation sharpens focus, allowing you to channel your energy into what truly matters.

• For Your Peace: It’s a way to reset, recharge, and rediscover calm—even on your busiest days.

Start Small, Start Today

If you’ve ever felt overwhelmed, reactive, or stuck in a cycle of stress, I invite you to try meditation.

Click here for a free month or trial to apps like Waking Up or Endel, set a timer for 10 minutes, and start.

Don’t aim for perfection—just aim to show up.

Meditation isn’t about escaping life’s chaos; it’s about learning how to navigate it with strength and grace. It’s about building the resilience to face life’s challenges head-on while holding onto peace.

If 10 minutes a day can change my life in 90 days, imagine what it could do for you.