Practicing Mindfulness at Work

It’s incredibly easy to become overwhelmed at work. Whether it be an influx of e-mails, a new problem to solve, or the ever-present effects of your personal life, practicing mindfulness at the office can help to alleviate all sorts of pressure. Being actively aware of your actions, behavior, and surroundings is easier said than done, but there are plenty of techniques and practices that you can use to eliminate negative energy and focus on what needs to be done.

Avoid Multi-Tasking
Thanks to a multitude of studies since the 1990s, many of us are aware that multi-tasking hinders efficiency. According to the ​American Psychological Association​, “doing more than one task at a time, especially more than one complex task, takes a toll on productivity.” This doesn’t mean that you should cut out responsibilities and disperse them over longer periods of time, but rather organize them and perform them one at a time. Group similar tasks into categories, such as phone calls, e-mails, and meetings. This way you can block out time for each instead of constantly switching between tasks. In addition, try to turn off as many distractions as you can – silence your phone and close out unnecessary tabs and windows. This will keep you on-track for your time slots. Finally, remember to block out break times in between tasks. During these times, practice mindfulness by going for a walk, stretching, or engaging in breathing techniques.

Be More Present
People throw this phrase around a lot, but what does it actually mean? First, make the decision to start your work day with purpose. Try to let go of mistakes from the day before and expectations for the days to come, and focus on what you can control for the day at hand. While you’re at work, stop a few times a day and focus on your body and mind. Close your eyes, take a deep breath, and think about your current state. How are you feeling in that moment? Is your mind wandering? If so, where? Give in to your thoughts and feelings for a moment, then regroup and jump back into your work day in a more mindful state.

Take Note of Your Accomplishments
Far too often, we choose to emphasize our failures or shortcomings over our achievements. This can be extremely detrimental to effectively practicing mindfulness – it’s important to think about everything holistically and not swayed to one side or the other. A great way to balance the scale is to keep a daily journal of accomplishments, both small and large. Write them down by hand to create positive reinforcement. Keep it separate from your to-do list, as this can create distinct lines between failure and success which are not always productive.

Remind Yourself Why You Like Your Job
This is a seemingly obvious practice that many of us seem to forget as we get swept up in our day to day routines. Ask yourself, what is my favorite part about what I do? How often do I get to do it? How do I feel when I do it? This mindfulness practice doesn’t have to be task-oriented – your favorite part of the job might be your co-workers, your company’s management style, or even the work environment itself. The more that you are consciously aware of your favorite moments throughout the day, the more joy you will take out of each one.

Practicing mindfulness at work benefits everybody. Your supervisor will notice your increased productivity. Your colleagues will notice your improved demeanor. And most importantly, you will notice more of ​everything​ about yourself. Change will not happen overnight, but overtime you will start to see positive growth on a daily basis.