From “I Am” to “There Is”: How a Simple Language Shift Can Transform Your Workday

Mindfulness…such an overused word. It seems we talk about it so much that no one truly understands what it means or how to put it into practice. I don’t intend to reveal the secret to living a mindful life in a mere blog post, but to put it simply, being mindful means becoming an observer (step 1), so you can build awareness (step 2), enabling you to step out of automatic responses (step 3). That’s all.

Mindfulness is a highly valued skill because of its scarcity in today’s world. Like any skill, it requires consistent practice. Yoga offers various tools and practices that cultivate mindfulness, and one of these is called self-narration. For those unfamiliar with it, self-narration involves describing, either aloud or silently, everything you are experiencing—as though you were a radio broadcaster. For example, you might say, “I am seated at my desk,” “my lower back hurts,” “I feel stressed,” or “I am annoyed.” Self-narration helps us become more aware of our thoughts and feelings, and it’s a practice that can be done anywhere, anytime.

There is, however, a transformative adjustment to this practice that I’d like to share because, when I applied it to my meditation routine, it profoundly impacted my experience, reshaping not only my meditation but also how I handle stress and pressure at work and in my daily life.

A few months ago, I listened to Joseph Goldstein, a respected meditation teacher, as he spoke about language and how the words we use to narrate our lives greatly influence our psyche and emotions. He specifically mentioned a subtle shift in language—from saying “I am” to “there is.” Inspired, I decided to try this in my next meditation session. As I sat with my eyes closed, I began narrating everything I was experiencing using “there is”: “I am stressed” became “there is stress,” “I am tired” became “there is tiredness,” “my lower back hurts” became “there is pain in the lower back.” The result? I felt more detached, able to observe these feelings from a greater distance rather than being consumed by them.

And just like that, I was reminded once again that the smallest shifts and simplest practices can often propel us in the right direction.

How this language shift can help at work:

This practice of stepping back, even subtly, has profound implications for the workplace. In high-stakes or high-stress environments, we can easily become identified with our emotions: “I am overwhelmed,” or “I am anxious about this deadline.” But by shifting to “there is overwhelm” or “there is anxiety about this deadline,” we create a small yet powerful distance between ourselves and our reactions. This subtle detachment enables us to observe and address these feelings with clarity, reducing impulsive reactions and increasing our resilience.

Research backs this approach: Studies on self-distancing, like those outlined in the article "Self-Talk as a Regulatory Mechanism: How You Do It Matters" by Ethan Kross, Ozlem Ayduk, and colleagues, reveal that using objective language to describe emotions enhances emotional regulation, reducing immediate reactivity and enhancing perspective. By observing rather than identifying with our stressors, we activate the part of the brain responsible for executive functioning and decision-making, improving focus and productivity.

3 Ways to Integrate “There Is” Thinking at Work:

1. During stressful moments: When faced with a challenging task or looming deadline, pause and notice how you describe your experience. Are you saying “I am under pressure” or “I am struggling to focus”? Try shifting to “there is pressure,” or “there is a struggle to focus.” This small shift can create space for a more constructive, proactive response.

2. In difficult conversations: When emotions run high—perhaps in 1-on-1 sessions or team meetings—apply “there is” language. If you feel tension or frustration arising, mentally label it with “there is tension” or “there is frustration,” helping you observe rather than act on it impulsively. This can foster emotional intelligence, making interactions smoother and more productive.

3. Daily self-reflection: At the end of each workday, take a moment to reflect. Shift the way you describe your day, moving from “I was so stressed” to “there was stress.” This reframing can ease your mental load and help you approach tomorrow with a refreshed mindset.

The impact: This small language tweak can transform how we relate to our work, allowing us to approach challenges with clarity and calm. It’s a tool that fosters resilience, keeps burnout at bay, and enables us to bring our best selves to each task and interaction.