Workplaces, especially those that are fast-paced and full on – like a sales environment – can become overwhelming, for anyone.
One of my biggest transformations, both personally and professionally, over the last year or so, has been my focus on mindfulness.
Mindfulness allows you to be present in the moment and prevents negative emotions from snowballing and ultimately, taking over. This is arguably more important when I’m working or in the office.
Not only does a mindful approach have a positive impact on my own day-to-day life, but it’s infectious – and therefore, positively affects my team around me. Win win, right?
Here are some ways I try to be more mindful in the workplace that can be utilised by anyone:
Focus on your breath.
Simple breathing exercises can have a deep impact on your state of mind — plus, it’s one of the most inconspicuous ways to practice mindfulness at work. Whenever you start to feel stressed during the workday, take a minute to focus on your inhalation and exhalation, feeling yourself starting to relax. I am a HUGE advocate of breathwork to regain your centre!
Take Frequent Short Breaks In The Day
Most people don’t think they can afford the time to take a break, let alone regular breaks. But a well-known productivity study found among a group of employees, the 10% who were the most productive had an ideal work rhythm of 52 minutes of work time followed by a 17-minute break. Researchers say that’s because the brain naturally works in high activity for about an hour and then switches to low activity for a short period of time — the perfect amount of time, in fact, for a mindful break. By taking frequent breaks throughout the day, you will quickly find that you’re more focused, more productive and more proactive. With less breaks, you may find yourself less energetic and ultimately, procrastinating – which is totally counter-productive.
Check Your Emails Much Less Frequently
Email can be a constant source of distraction, making you a slave to your inbox while taking you away from higher-priority tasks. If your job allows it, only check your email when you actually have uninterrupted time to concentrate fully on it. When you do open your inbox, try to focus only on what’s important and be aware of what is merely noise. Let’s be honest, if something is urgent, chances are you’ll receive a phone call as opposed to an email anyway.
Be An Active Listener
Try being fully present and mindful of what others are saying throughout the workday, instead of just automatically nodding as you wait for your turn to talk. You’ll benefit from learning to quiet the internal chatter in your head and creating space and openness to process what your team are trying to tell you. And you may even strengthen your relationships with people at work. This will benefit you as well as your team around you.
Practice The Art of Gratitude
Everyone has bad days at work — the trick is to use those as an opportunity for mindfulness. The next time you’re feeling a little down at work, try a gratitude meditation and write down one or two things you are grateful for. This is a great way to take note of and cultivate appreciation for your role, your career, your opportunity, your lifestyle, even when the day isn’t going exactly as you intended. Many famous entrepreneurs swear by gratitude and this isn’t just because – it’s because it has IMPACT.
Mindfully Unwind At The End Of The Day
It’s important to unplug at the end of the workday and set boundaries, so you can be truly present at home. It’s important for me to spend quality, dedicated time with my wife and 2 children and I need to be totally in the moment in order to do that. The commute can be an ideal time to make this transition. Here’s one way to do it: turn off your phone, radio, audio book, and any other distractions, and simply be — noticing things around you and focusing on the breath. If thoughts about work issues and stress arise, simply acknowledge them and let them go.
Remember – minimal mindfulness can lead to massive success!
