According to new research published in the Journal Medicine & Science in Sports & Exercise, people with high levels of chronic stress take longer to recover their muscle strength after they train. But post workout relaxation techniques, like mindfulness based stress reduction, can improve recovery, say researchers. Tuning into the present is just one way to help your body relax and recover inside and outside the gym. Here’s how to do it:

First, Keep your thoughts “in the now” instead of letting them drift to what’s ahead.  If you’re a chronic worrier, check yourself.  Take note of the times your mind wanders into the future, and pull it back into the present.  If you’re thinking about tomorrow’s work meeting or an errand you have to run on the way out of the gym, make a conscious effort to observe, breathe and stop.  Turn your focus to the moment at hand instead.

Second, Create mindfulness reminders.  Stay anchored in the “now” by creating cues that will remind you to bring your thoughts back to the present.  Your cue could be a color, a bracelet you wear, or even a word you hear on the radio during your drive home from the gym.  Whenever your “cue” appears, remind yourself to re-focus your thoughts on the here and now.