Mindfulness is being present. It’s living in the moment. Usually, you think of mindfulness as a personal practice. But it’s getting more popular to practice mindfulness in the workplace.
In fact, many big companies started using it. Think Google and Intel. So, what’s the buzz? Why is this becoming so popular?
Check out the top benefits of practicing mindfulness in the workplace. Then, explore some tips to be more mindful at work.
Benefits of Mindfulness in the Workplace
Before we get to the tips, you need to know the benefits that await you. Mainly, they are improving focus and lowering stress.
Improve Your Focus
In short, mindfulness brings focus. Remarkably, doing even five minutes of meditation daily affects your brain positively. Practicing mindfulness tunes your attention span. You’re training your brain to focus. As a result, it will pay off when you use mindfulness in the workplace.
Soon, you’ll be focusing longer on one task. You’ll also have more intense focus. This will help you meet deadlines and raise work quality. You and your boss will love it!
Lower Your Stress Using Mindfulness in the Workplace
Some evidence supports the theory that meditation lowers stress. Undeniably, stress is common at work. It’s difficult to avoid. Moreover, it may come with headaches, fatigue, and mood swings. Who wants that?
Fortunately, mindfulness will help. Soon, you’ll notice less tension and unease at work. You won’t sweat as much when working hard to meet deadlines. Give mindfulness in the workplace a try, and you’ll see!
Tips for Mindfulness in the Workplace
Workplace Yoga
Combining yoga and meditation is great for the mind and body. If your workplace offers yoga, partake. If not, see if you can be the one to start weekly yoga sessions. You can even display a beginner’s yoga video to avoid hiring a yoga teacher.
Many workplaces offer yoga. Others offer discounted fitness memberships. Check with HR to see how you can get the ball rolling. It might be easier than you think.
Scheduled Mindfulness Breaks
Schedule brain breaks. They don’t have to be long. Additionally, pick a location at your workplace to take your break. If there isn’t a quiet place, it’s okay.
Just find the best place possible to sit comfortably. On your brain break, you can listen to a guided meditation. Or, you can simply unwind from the bustle of the workday. Mindfulness in the workplace is a flexible practice.
On your mindfulness breaks, steer away from work-related topics. Focus on calming your mind. Further, let any negative or frantic thoughts pass by. This is a huge self-care moment. In time, it will become a habit.
Time Block Your Tasks
Speaking of scheduling, use time blocks. This is how you can focus on one thing at a time. To illustrate, say you usually get to emails randomly throughout the day.
Instead, schedule two hours to answer them. As a result, you won’t be distracted when you work on other tasks. It’s that simple.
Meanwhile, practice mindfulness in each time block. Do this by feeling present in the moment. Be all in on answering those emails. Again, this will improve focus on that task.
Limit Notifications
This might be the most challenging mindfulness in the workplace tip. You can incorporate this with the last tip. For example, silence all your Slack notifications.
Then, use a time block in the afternoon to reply to all of them. You can prioritize people’s needs before EOD if needed. Otherwise, leave them for tomorrow.
You know your priorities best, so this may look different for you. Think about it. Plan it out. I promise with some changes, this is possible. Ultimately, it will improve your productivity.
That’s because it allows you to be mindful. Without distractions, you can mindfully complete reports on time. In short, do what you can to minimize messages and alerts that pull you around.
Mindful Meetings
I know what you’re thinking. You’d rather skip this one, right? Who wants to be present in a meeting? Surprisingly, this tip will lower the time you spend in meetings.
Ditch the long meetings with a half-hour Q&A session. If you’re leading a team, use timers for your meetings. Ban phone use. This includes you!
By creating a focused meeting, you can finish sooner. It’s more effective. Again, mindfulness brings focus. Mindfulness in the workplace, specifically, brings focused meetings.
Mindful Conflicts
This sounds counterintuitive. Yet, it’s not. Being mindful of your work relationships will strengthen those relationships. For instance, say you’ve been butting heads with a colleague.
Instead of pushing down your frustrations, stop and notice them. Be curious about them. Ask yourself what the issue is. Consequently, you may find a simple talk will fix it.
Also, be mindful in your conversations with clients and your boss. These relationships will be better off. When you become aware of your feelings about conflicts, you can learn to resolve them with care.
Don’t Bring Work Home
Just as you practice mindfulness in the workplace, you should practice it at home. You need your space to be intentional. If you work from home, it’s especially vital. Don’t work all day in bed. Don’t sleep in your office. Why? Because mixing the two will hurt your ability to focus.
In addition, if possible, avoid having work apps on your phone. If you need to, silence them after your work hours. Do what you can to separate rest from work. As a result, you’ll be more mindful of work at work. And, you’ll be more mindful when relaxing with family, friends, or alone.
Mindful Leadership
Lastly, let’s discuss leadership. Even if your title isn’t “manager,” you can still be a leader. How? By advocating for mental health in your workplace.
You can be a leader of mindfulness. For example, simply share your practice of taking brain breaks with your colleagues. They may be intrigued. Soon, they may try it themselves.
If you do have a leadership title, wield it wisely. You can help lead your employees to greater well-being. First, embody this mindfulness in the workplace tips. Then, speak with your team.
Get some ideas of what they’d like to try first. Maybe it’s yoga. Maybe it’s a quick class on how to use time blocks. For starters, learn together about the benefits of mindfulness. Your team will thank you.
As a result, your workplace will become happier. It’ll be healthier. The people in it will be less stressed. It’s impressive how far a little mindfulness can go!
Reference:
Madhav Goyal, MD, MPH; Sonal Singh, MD, MPH; Erica M. S. Sibinga, MD, MHS; et al. Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis. JAMA Intern Med. 2014;174(3):357-368. doi:10.1001/jamainternmed.2013.13018.
