Jay’s 5 Favourite Tools for a Mindful Life

Our monthly newsletter recently featured a Q&A with EQ Minds' own Jay Pottenger, where he shared his "5 for 5s”. Five simple things he’s reading, listening to and practising to bring more mindfulness into his daily life. Due to its popularity, we've turned it into a blog post so everyone can benefit from his practical tools.

We hope you enjoy this dose of inspiration to recharge your mental health.

1. Books to Shift Your Perspective

The right book can change the way you see the world. Jay’s top picks for leadership, focus, and personal growth do exactly that, they challenge how you think, sharpen your attention, and remind you of what really matters in everyday life.

• For Leadership & Resilience: Extreme Ownership by Jocko Willink. This one draws on Navy Seal principles to teach you about taking responsibility, not just for yourself, but for your team. It's a powerful lesson in how to lead with a calm and in-control mindset, even in the most high-pressure situations.
• For Your Digital Wellbeing: Stolen Focus by Johann Hari. If you've ever felt like your attention span is shrinking, this book is for you. It's an eye-opening look at why we struggle to focus in the modern world and offers a much-needed wake-up call to reclaim your attention.
• For Perspective: The Happiest Man on Earth by Eddie Jaku. This memoir is a profound and moving reminder of the power of hope and gratitude. It's a book that puts daily frustrations into perspective and leaves you with a renewed sense of appreciation for life's simple joys.

2. Podcasts for Your Commute (or a Mindful Break)

Jay's current podcast rotation is a mix of motivation, market insights and workplace wisdom.

• Mighty Pursuit Podcast: Dive into a range of great topics with a fantastic host including neuroscience, psychology and all things personal development.
• The Prof G Podcast: A perfect blend of news, market trends, and a healthy dose of humour to keep things interesting.
• WorkLife with Adam Grant: Explore fascinating insights into how we can make our work and our lives more meaningful and productive with a leading organisational psychologist.

3. Meditations To Reboot Your Brain

Finding the right meditation practice is a personal journey. Jay's advice is to make it simple and accessible, no matter where you are.

• For Beginners: Headspace. Jay still thinks this is the best place to start. With its free introductory sessions and Andy's calming voice, it's the perfect on-ramp to a meditation practice.
• For Flexibility: Oak. This app is Jay's most-used for a reason. It's free, super simple, and lets you customise your meditation to your preferred duration. Great for those moments on the go or when you're travelling.
• For a Deeper Practice: Jay's personal favourite is a 12-minute Kirtan Kriya meditation without music. This is a specific practice that can be incredibly powerful for focus and calm and has been found to have many cognitive benefits.
• Or you can always try @EQMinds with our very own Chelsea. Maybe not Jay's go-to but 55k followers on Insight Timer think differently.  Or visit EQ Minds Meditations

4. Simple Mindset Shifts to Reduce Stress

Stress is inevitable but how we respond to it is a choice. Jay has a different perspective on stress management that's worth reflecting on.

• Shift Your Mindset: What if a lot of what we call "stress" is actually just a challenge? Jay believes that when we start viewing these moments as opportunities for growth and learning, we change our entire response. Instead of something to be avoided, stress can become a privilege, a sign that you're pushing yourself to grow.
• Rethink Time: Many things become stressful simply because of a tight deadline. Can you adjust the time you've allocated to a task? Sometimes, simply being more intentional about your schedule can significantly reduce the pressure.

5. Looking Ahead to 2026: Tech & Human Connection

Jay recently attended a health summit in Austin, and two trends stood out for 2026. They highlight the growing tension between our reliance on technology and our need for human connection.

• The Rise of AI in Health: AI-driven data is revolutionising health optimisation and personalised medicine. This is a powerful tool for understanding our bodies and minds in new ways.
• The Impact of Technology on the Brain: New studies from the field of neuroscience are showing that our overuse of technology is causing structural brain changes and impacting our mental health. This is a huge opportunity for us to become more aware, educate ourselves, and, most importantly, bring back genuine human connection.  

For more mental wellbeing tools, mindfulness resources, and stress management strategies follow @EQMinds on socials. Learn more about Jay’s keynote speaking here.