3 ways to instil mindfulness in the workplace
Staying focused on the task at hand while in work can be near impossible sometimes. Emails pile up, your phone buzzes every half an hour and that report you’ve been working on for the past week is now being asked for days in advance. This is where a healthy practise of mindfulness comes in.
Mindfulness is described as the psychological process of bringing one’s attention to experiences that are occurring in the present moment. This is typically done through regular practise of meditation and other forms of training. Mindfulness has become a popular practice for individuals working within a multitude of industries, in particular for those who work in intense positions. Studies have shown that practising mindfulness can help with anxiety and can improve cognitive function, two things which are imperative when it comes to balancing work and minding your mental health.
Here at Glandore, we have put together a list of some of top tips on how to get the most out of a quick mindfulness session while in the office.
1. Complete short but simple exercises
Not everybody will have the time for a 30 minute mindfulness exercise each day. With our packed work schedules even finding the time to have lunch can sometimes be difficult. Does this mean you can’t be mindful at work? Absolutely not.
Mindfulness is what you make of it. Even taking one minute out of your day can be extremely beneficial for your mental state and can help make you feel more grounded at your desk.
Why not listen to a guided breathing exercise (there are plenty of these online) or if you can, make it your business to take a five minute walk around the building to help you refocus on what you should be focusing on. Try to be creative with how you slot mindfulness into your schedule.
2. Forget multitasking, practise single tasking instead!
We may all think that we can multi-task, but in reality, we’re just creating chaos for ourselves. It’s always best to focus on one thing at a time and make sure that it’s done right.
This is what mindfulness is all about, being aware of your situation. Be aware of your thoughts and how best to approach a situation can help you approach work tasks mindfully.
One of the best ways to start single tasking is to keep a time journal. This allows you to measure how you complete tasks within blocks of time and you can jot down how mindful of each task you were. Learn to take things one at a time.
3. Set ‘mindful’ reminders throughout the day
Being lost in thought is a natural part of your day. Although you may have approaching deadlines, it can be hard to focus on one task the whole day. According to research conducted at Harvard University, 47% of a person’s day is spent lost in thought. However, how can one combat this? Well, the answer may lie in your phone.
Mobile phones have become the primary hub for most people’s day, often armed with a plethora of alarms, reminders and virtual sticky notes. Why not tap into this and use your phone to help set reminders for yourself?
A vibrating notification wouldn’t disturb others and will keep your new mindfulness schedule in check. Use your calendar (physical or virtual, your choice) to make regular appointments to take a step back and reconnect with yourself. It may very well be the difference between good work being done and rushed work being pushed forward.