Stress Less, Accomplish More Book Summary I Emily Fletcher

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Book – Stress Less, Accomplish More (Meditation for Extra Ordinary Performance)

Author – Emily Fletcher

Genre – Self-help Book

Published in – 2019

Stress Less, Accomplish More is about Mindfulness, Meditation, and Manifestation Technique called Ziva Technique, founded and taught by Emily Fletcher, the Author of this book.

I loved how Emily describes Meditation, distinguishes it from religious rituals, and connects it to tools for a better life.

Meditation is like a hardware upgrade for your brain so that you can run whatever software you already have in place —Christianity, Judaism, Islam, Buddhism, Hinduism can all run more effectively on an optimized brain machine.”

Stress is one of the significant reasons behind major illnesses in the human body today. We are constantly stressed about something or other. Emily teaches us to break that pattern and respond well to any situation.

If you have tried and given up Meditation or sitting on the bench thinking whether this works and where to start, Stress less and accomplishing more can put you on track with simple-to-follow meditation practice.

Emily Fletcher Photo

About the Author

Emily Fletcher founded Ziva and is the creator of The Ziva Technique. She is regarded as the leading expert in Meditation for high performance.

The New York Times, the Today Show, Vogue, and ABC News featured Emily’s work. She’s been named one of the top one hundred women in wellness to watch by MindBodyGreen and has taught more than fifteen thousand students worldwide.

About The Book

In Stress Less, Accomplish More, Emily Fletcher not only clears many myths around Meditation and how it should be pursued but also leaves readers with the assurance that living a stress-free, happy life is very much within their grasp.

The main point is this: We meditate to get good at life, not Meditation.

Stress Less, Accomplish More is designed to introduce Meditation and the three mental tools that make up the Ziva Technique: Mindfulness, Meditation, and Manifesting.

Myths About Meditation

I have been meditating for some time now and had doubts about my meditation practice. You may resonate with the below, and Emily clarifies them all.

1) I am not able to stop thinking

  • Emily clarifies that thinking is like a heartbeat, and trying to stop is futile and unnecessary. Thinking during Meditation is an indicator that some stress is leaving the body. This is where the healing happens.
  • Remember, thoughts are not the enemy of Meditation; effort is. Thoughts are an indicator that stress is leaving the body.

2) Mindfulness, Meditation, and Manifesting are the same thing

Emily clarifies that Mindfulness helps you deal with stress in the present moment; Meditation gets rid of pressure from the past, and manifesting enables you to create your dreams for the future.

3) No need for a specific lone place, as it is popularly recommended for Meditation.

4) No need to sit in an erect spine position compulsorily. Comfort is the key. You are not a monk.

5) You can choose any place to meditate anywhere you like. In your room, while traveling, at your desk.

6) Don’t keep an alarm to come out of Meditation, as the sudden break can cause headaches later. Instead, look at the time before you start and set timing in mind for 15 minutes. You may check from clock time to time initially until your internal clock gets used to it.

The Z Technique Meditation

The Ziva Technique Tringle Image

In 2017, Emily developed The Ziva Technique: a powerful trifecta of Mindfulness, Meditation, and Manifesting designed to unlock the full potential.

The proven benefits of The Ziva Technique include decreased stress, less anxiety, deeper sleep, improved immune function, increased productivity, and extraordinary performance.

How Ziva Technique Works

The Ziva Technique consists of 3 M’s: Mindfulness, Meditation, and Manifesting. Total of 15 minutes twice a day.

Mindfulness helps you deal with stress in the present moment; Meditation gets rid of pressure from the past, and manifesting enables you to create your dreams for the future.


  • You may use 2x breathe exercise or come to your senses exercise for this portion of the Z technique. Both these exercises are simple to follow, and you’ll improve with practice.
  • Read the book for step-by-step instructions, or visit the book bonus link for the video, where Emily will walk you through these exercises. Spend 1st minute of 15 minutes bringing your awareness into the present moment.


  • Spend the next fourteen minutes in Meditation. I am keeping one mantra in mind and letting that mantra ring in mind to keep the mind busy, which will eventually be fed away.
  • The word you’ll use is simple and effective. You’ll gently hear the word one in the background of your mind, helping to usher you into the subtler states of consciousness.
  • Note of Caution – Don’t use an alarm to get out of Meditation, as it will cause what Emily calls The Meditation Bends – Headaches, eye strain, and irritability caused by coming up and out of your Meditation with a jerk.


  • As you finish Meditation, follow the manifestation exercise from the place of gratitude, asking, “What am I grateful for? This will allow you to bring your attention to something good.
  • Then, she suggests thinking of one dream, goal, or desire and imagining it as if it were your current reality. This is the trick to manifesting: Imagine the dream as if it is happening now in as much detail as possible.

Best Time to Practice The Z Technique

Emily suggests practicing The Z Technique twice daily, which is non-negotiable. First thing in the morning before breakfast/coffee and getting on with days and second between noon and early evening.

The first practice will set the day, and the second will set the course for the other half-day and evening.

I have also created a video of a few quotes from the book – I hope you like it. Please do subscribe to my YouTube channel – Myread4change.


Whether you are stressed and looking for a non-medical way to deal with it or want to enhance performance at work and stay more energetic, The Z technique can do that for you, and Emily teaches well through books and her courses.

I hope you find this post insightful and that it encourages you to pick this book and try Meditation.

You may also like The Wim Hof Method if you like The Z technique.

Thank you for your time, and I wish you a stress-free life.


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