In a world that constantly pulls our attention in every direction, mindfulness can feel like a luxury we don’t have time for. But what if you could step into calm, clarity, and presence in just 30 seconds? That’s exactly what Phil Boissiere, a psychotherapist and ADHD specialist, set out to make possible when he developed the 3×3 Method.
Boissiere, who holds a Master’s degree in Clinical Counseling and has worked extensively with adults and professionals dealing with stress, anxiety, and ADHD, is known for creating practical tools that fit into busy lives. His 3×3 Method is one of those rare practices that is as simple as it is powerful.
The 3×3 Method: How It Works
- Notice three objects around you.
- Name each object silently (e.g., “lamp,” “desk,” “window”).
- Take one deep breath after naming each.
- That’s it—you’ve just practiced mindfulness in less than half a minute.
The only guideline is to keep your naming objective. Don’t say “beautiful lamp” or “messy desk.” Just the thing as it is. The exercise isn’t about judgment, it’s about presence.
For a slightly longer reset, Boissiere also suggests repeating the process three times (what he calls the 9×9 Method), which takes about 90 seconds.
Why It Works
The brilliance of the 3×3 Method lies in its simplicity. By grounding yourself in what’s physically around you, you cut through mental noise and return to the present moment. Breathing consciously while naming objects engages both your body and mind, helping you calm down, reset, and refocus.
It’s a modern, accessible approach to the same principle taught in ancient traditions like Zen and Buddhism: to see things just as they are without judgment, while reconnecting to your breath and awareness.
When to Use It
Because it only takes 30 seconds, the 3×3 Method can fit seamlessly into your day. Try it:
- At the start of your morning before you even check your phone.
- Right before a big meeting or presentation to steady your nerves.
- During moments of overwhelm—instead of spiraling, pause and reset.
- While commuting or waiting in line to transform “wasted time” into presence.
- Before bed as a quick mental cleanse to let go of the day.
A Beginner-Friendly Gateway to Mindfulness
For many beginners, mindfulness feels intimidating, long meditations, silent retreats, or sitting still for 20 minutes. The 3×3 Method breaks down those barriers. It shows you that mindfulness isn’t about escaping life, but about entering it more fully.
In just 30 seconds, you create a pocket of peace where clarity, patience, and awareness can grow. Over time, that tiny pause can open the door to a deeper practice, whether that’s meditation, breathwork, or simply being more present with yourself and others.
Final Thought
Phil Boissiere’s 3×3 Method is proof that mindfulness doesn’t need to be complicated to be effective. With nothing more than your breath and the objects around you, you can return to yourself, anytime, anywhere, in the space of half a minute.
Why not pause right now, look around, and try it? Three objects. Three breaths. Thirty seconds.