Tips for Staying Mindful at Work.
Bringing mindfulness into the workplace (whether that is inside or outside of the home, paid or unpaid) is a powerful way to reduce stress and make productivity meaningful. In high-stress work environments it’s easy for us to become overwhelmed by constant demands, challenges and sensory overload. This is especially the case when we are type-A personalities who aim high, struggle to delegate and use over-productivity as our measure of ‘success’ (and validation).
This can lead to burnout, resentment and loss of purpose. Think of that worker who is juggling three roles at once in a busy office, or that stay-at-home Mum who is inundated with tasks whilst also trying to give attention to her little ones AND trying to chase that elusive ‘perfection’. By making time for mindfulness in our work, we can learn to better manage stress, feel more engaged in what we are doing, and increase our ability to focus. And that’s pretty empowering, right?
Mindful Breaks
One of the simplest ways to introduce mindfulness is through short-and-sweet practices that can be integrated into our daily routine. For example, “mindful breaks” can be scheduled at specific times of the day, giving you a chance to step away from work and focus on your breathing. This break will help you to reset your thoughts, and centre yourself. Five to ten minutes can make a big impact. The more you practice mindful breaks you activate the process of neuroplasticity – you rewire your brain! Over time (and with regular practice) this enhances your ability to stay focused on the moment and avoid the mental fatigue that often goes with multitasking and stress.
Lead by Example
Beyond stress reduction, mindfulness can improve overall workplace culture by increasing self-awareness and empathy among team members. If you are working from home as a remote worker or a stay-at-home parent, the same still applies. You can influence the household to be more mindful and empathetic by modelling that behaviour yourself. The more you model this through mindful practice, you’ll be better able to regulate your own emotions. You might lead by example by taking mindful breaks as mentioned, and by using mindfulness tools like breathwork and meditation at strategic points throughout the day.
Create daily rituals
Make a point of participating in a daily mindfulness ritual in your work day. This could be a lunchtime meditation, a song you listen to, a body scan exercise, or taking a ‘mindful snack break’ (this is where you eat using all your senses and stay focused on the act of being in the moment). You can change this ritual up to keep things interesting.
A Digital Reset
Whether you are in an office, outside, or at home, chances are you spend a significant amount of time needing to be available over the phone, responding to emails and on a computer. When you have the chance, take a digital reset. This is intentional and focused time without a screen or device. This might be in your lunch break, before, or even after work. You might excuse yourself and spend 10 glorious minutes alone, with no phone. Fight the urge to reach for a phone or check your socials. Practice being in the present, still and slow.
The take away
You can practice mindfulness at work by taking mindful breaks, leading by example, having a digital reset and creating daily rituals. A mindful you is a more focused, calm and resilient you. In the work you do this only bolsters your performance, concentration and ability to communicate healthily with others. YWhen we are more mindful we become more self-aware and this can also help us to feel more engaged in the work we do by providing purpose and meaning.