Last week at the gym, I was finishing a set on the seated back pull machine. I had just lifted 135 lbs on each side, and triumphantly received a nod of approval from a fellow lifter. As I was cleaning off my weights, I noticed a bodybuilder looking over.

“Mind if I show you something?” he asked. I smiled. “Sure.” He pulled out his phone and showed me a video of a professional bodybuilder doing the same exercise I’d finished, with only one 45-lb weight on each side. “Try it with less weight, but go a lot slower on the eccentric and concentric phases of the exercise. Focus on the mind-muscle connection.”

This week, I’ve adopted that principle. I’ve dropped the weights down and increased the time under tension while focusing on the mind-muscle connection. It’s the first time in awhile I’ve felt sore the next day.

When we slow down, we pay better attention. We’re more engaged and present.

Try it. Slow down. In your conversations, in your interactions, while emailing, when you drive, and when you eat. Notice the difference.