When you think of your workday, do you see a long list of things that need to get done? Do you feel overwhelmed by the sheer amount of tasks staring back at you? If so, it’s time for some self-compassion.
When we’re unable to be kind to ourselves, we get caught up in negative thinking and our productivity suffers.
The following simple mindfulness techniques can help keep your mind from spiraling out of control and allow your natural creativity and intelligence shine through:
| Takeaways |
|---|
| Mindfulness can be a powerful tool for increasing focus and productivity in the workplace. |
| Simple mindfulness practices can be integrated into your workday to reduce stress and improve overall well-being. |
| Building a mindful work environment at home is important for achieving a positive and peaceful work environment. |
| Time management is crucial for productivity, and there are many strategies you can use to manage your time more effectively. |
| Practicing mindfulness can help you stay present, reduce distractions, and improve your overall work performance. |
Start Your Day With A Morning Ritual
Starting your day with a morning ritual is about getting into the right mindset for the day ahead. It could be as simple as taking 10 minutes to drink tea, or as complex as going through a series of exercises that help you prepare for the day.
Start by asking yourself what you want from this ritual. What do you hope it will accomplish? Is it about helping to calm and focus your mind, or is it about setting goals for yourself?
If your goal is to start each day feeling more energized and inspired, consider doing something active like going outside for a brisk walk or run every morning before work.
If you’re looking for something more relaxing and calming, try meditating at home in silence while focusing on your breath.
Creating a mindful work environment at home is crucial for improving focus, productivity and overall well-being. Our blog post on how to create a mindful work environment at home provides simple yet effective tips that can help you cultivate a positive and peaceful work environment.
Write Out A “Gratitude List.”
This can be a great way to start your morning, or end your day. Take some time to write down all of the things that you’re grateful for in life: friends, family, and even little things like how your dog always finds the best spot on the couch for napping.
Taking a few minutes each day to reflect on the good things gives you perspective and puts everything into perspective.
Gratitude List Table
| Brand/Product | Reason for Gratitude |
|---|---|
| Glamour Beauty | The perfect mascara which always makes my day better |
| Lululemon Yoga Pants | My go-to for comfort and style |
| Fitbit Inspire | Helps me track my fitness goals and stay motivated |
| Apple iPhone | Allows me to stay connected with loved ones near and far |
| Starbucks Coffee | Gives me the energy to start my morning and the perfect treat throughout the day |
| Delta Airlines | Provides safe and comfortable travel to exciting destinations |
| Skillshare | Offers endless opportunities to learn and expand my knowledge |
| Audible | Allows me to access a world of audiobooks and stories on-the-go |
In this table, we have listed brand or product names along with reasons for gratitude. Each item is something that the writer appreciates and is grateful for. This table can serve as a reminder to focus on the positive and develop a grateful mindset.
Schedule Your Time
While it may seem counterintuitive to schedule your time, it is an effective way to ensure that you have enough of it.
Google Calendar or another app is a great way to do this. You can set aside blocks of time for yourself and others, as well as prioritize certain tasks over others by placing them in different sections on the calendar.
If there are any tasks that need to be done but aren’t urgent, add them as recurring events on the calendar so they don’t slip through the cracks (for example: Monday at 3pm—pay bills).
Schedule breaks during work hours so that you’re not working non-stop without a break for exercise or something else related to well being (e.g., meditating).
However, don’t schedule too many breaks during the day because then you risk wasting more time than necessary taking care of things outside of work (e.g., walking around aimlessly) instead of focusing on accomplishing goals at hand.
Maintaining a work-life balance can be challenging, especially in today’s fast-paced world. Learn more about the importance of mindfulness in achieving work-life balance by reading our article on the importance of mindfulness in maintaining work-life balance.
Take A Lunch Hour (And No, Not At Your Desk)
Taking a break from your desk can be so refreshing after a long day of work.
Step into the break room for lunch, or just step away from your desk for 15 minutes to eat a sandwich, read through emails or—if you’re feeling really wild and crazy—engage in conversation with another human being (or three).
Set an alarm on your phone to remind yourself to return to work once it’s time. This will help you avoid the temptation of lingering too long at the vending machine and missing out on valuable time spent with your co-workers during this crucial period.
Lunch Hour Favorites
| Restaurant/Brand | Cuisine | Reason for Enjoyment |
|---|---|---|
| Chick-Fil-A | American | Delicious and quick fast food, often with healthy options |
| Panera Bread | Soup and Sandwiches | Fresh and healthy meal options, ideal for lunchtime |
| Cava | Mediterranean | Offers build-your-own bowl options, fresh ingredients |
| Chipotle Mexican Grill | Mexican | Quick and customizable meals, fun and fresh flavors |
| Shake Shack | Burgers and Fries | Classic American comfort food, ideal for a treat meal |
| Sweetgreen | Salads | Healthy options, variety of seasonal flavors and toppings |
| PokeWorks | Hawaiian seafood | Fresh and delicious protein options, sushi flavors |
In this table, we have suggested a list of brands/restaurants to try for lunch, along with their respective cuisines and reasons for enjoyment. These are popular options for people who prioritize taking a lunch break, rather than eating at their desk.
Do A Body Scan Each Morning
Body scans are a great way to start your day. They can help you feel more relaxed and focused by shifting your attention away from daily stressors and getting you into a more present mental state.
To do a body scan, lie down or sit in a comfortable position where you can remain undisturbed for at least five minutes. Then focus on your breathing by taking slow deep breaths through your nose or mouth (whichever feels more comfortable).
As you inhale, imagine yourself drawing in positive energy through the breath; then exhale out any negative thoughts that may be lingering from yesterday’s workday or an argument with family members.
After focusing on breathing for several minutes, move on to thinking about each part of your body individually. Starting at the top of head and moving downwards towards feet, think about how each area feels does it feel tense? Warm? Tingling? Numb? Don’t worry if certain areas aren’t feeling anything yet this will come naturally as long as you keep practicing!
If you’re feeling overwhelmed and stressed, practicing mindfulness can help you manage these feelings and improve your overall well-being. Our blog post on the power of mindfulness in reducing stress explores how mindfulness can help you reduce stress and cope with challenging situations.
Get Enough Sleep
Sleep is one of the most important aspects of productivity, and it’s something you can absolutely control. Getting enough sleep at the right time can make a huge difference in how rested and alert you feel, not to mention your ability to focus on work tasks. But how much sleep do you need? It depends on what age group you belong to:
- For adults between 18-64 years old: 7-9 hours per night
- For those older than 65 years old: 7-8 hours per night
If these numbers seem too low for your liking, there are ways around it! Some people have trouble falling asleep or staying asleep at night.
If this sounds like you and your bedtime routine isn’t helping, try setting up a relaxing environment before bedtime by dimming lights, taking a hot bath or shower with some lavender essential oil (lavender has been shown in studies as an effective calming agent), reading something lighthearted before turning off the lights for good—and if all else fails then try meditating!
Sleep-Friendly Products
| Brand/Product | Product Type | Reason for Use |
|---|---|---|
| Casper Mattress | Mattress | Provides comfortable and supportive sleep |
| Brooklinen Sheets | Bed Sheets | Soft and luxurious bedding for a cozy sleep experience |
| Bose Sleepbuds II | Sleep Headphones | Helps block out noise and promotes relaxation |
| Lush Sleepy Body Lotion | Skincare | Lavender and chamomile promote calm and relaxation |
| Philips SmartSleep Wake-up Light | Light Therapy Alarm Clock | Reduces grogginess and promotes a natural wakeup |
| Dozeology Sleep-Enhancing Pillow | Pillow | Designed to align the head, neck, and spine for optimal sleeping position |
| Calm App | Meditation App | Offers guided meditations and sleep stories to help you relax and fall asleep |
In this table, we have suggested sleep-friendly products to promote a good night’s rest. These products are designed to help users relax, block out noise, and improve their overall sleep experience. By incorporating these products into their sleep routine, users can prioritize getting enough sleep and improve their overall well-being.
Let Go Of Perfectionistic Tendencies
Mindfulness is an important part of many successful people’s lives. Mindfulness helps you focus, reduce stress and anxiety, and notice your thoughts and feelings more clearly.
However, it’s not just the busy bee who can benefit from mindfulness it’s also great for creative professionals who suffer from perfectionistic tendencies that hold them back in their careers.
Perfectionism is a form of self-punishment. When we’re striving for perfection all the time, we’re setting ourselves up for failure because no one can ever achieve it (not even Mozart).
Perfectionism prevents us from reaching our goals because we always have higher standards than what’s really necessary to do our work well enough to get by and even then it doesn’t guarantee success anyway!
So let go of this habit by understanding its consequences: procrastination; anxiety; depression; social isolation…
Time management is crucial for productivity, and it’s especially important when you’re working from home. Our article on 12 simple time management strategies for increased productivity offers some practical tips that can help you manage your time more effectively and boost your productivity.+
Don’t Be Afraid To Say “No,” And Let Go Of Any Guilt About It.
This is a big one. Sometimes, the hardest part of saying no is the fear of what other people will think about you if you do. But don’t worry about that! What others think of you is none of your business.
The next time someone asks for something from you, simply tell them that your plate is full and thank them for thinking of you and then move on with your day. You’ll be surprised at how much easier it becomes to say “no” after doing this once or twice!
Take Breaks And Quiet Time Throughout The Day
Taking breaks is a good way to recharge. It’s important to give your mind time away from work, especially if you’re focused on a single project or task. If you don’t take breaks, your brain will get fatigued and it may be harder for you to focus later in the day.
Take five-minute breaks every hour or so during the day. This will help reduce stress levels by giving yourself some time off from whatever it is that’s stressing you out.
You’ll also be more productive overall if you avoid long periods of concentration without taking a break the brain needs fresh air and new stimuli in order to process information efficiently! That said…
It’s important not to spend these short intervals working on something related to work! For example: Let’s say I want my next phone call with someone about our upcoming event at their venue because there are still details we need clarified before we book anything else closer than six weeks out (because we know how last minute things can get).
Even though this feels urgent right now because she hasn’t responded yet…I shouldn’t take this opportunity during our scheduled break time because then I’ll just end up getting frustrated again when nothing gets accomplished due to all those annoying distractions (like emails!).
Instead try doing something fun like listening/singing along with music while dancing around your desk like no one’s watching (yes this happens once every few months).
Complete Tasks Before Moving On To New Ones
One of the most important things to remember is that tasks should be completed before you move on to new ones. This will help you stay focused, as well as avoid wasting time when you go back to revisit a task.
The reason for this is because of the human tendency to procrastinate or get distracted by other thoughts while we are working on something else.
We often leave projects unfinished, or take too long thinking about what we need to do next because we have too many things going on at once.
If you’re someone who likes creating a list of all the tasks that need to be done, try making an actual list with specific due dates and times written down so it’s easier for others (or yourself) to see what needs done when!
It might also be helpful if everyone involved in completing certain projects talks about them every week so everyone has their own piece ready when needed instead of just hoping everything will work out without any direction from someone else
Remain Present
Be aware of your surroundings.
Focus on the task at hand, whether it’s writing a blog post or reading an article for work.
Don’t let distractions get in the way. If something distracts you from what you are doing, take note of it and then push it out of your mind so that it doesn’t distract you anymore. You can come back to those thoughts when they don’t have such power over your concentration or focus anymore.
Don’t multitask. Multitasking is a myth when it comes to productivity—it only leads to frustration and wasted time because we’re not as good at multi-tasking as we think we are! Instead, focus on one thing at a time until it’s complete before moving onto something else (even if that means pausing for just 10 minutes).
Then go through your list again until everything is finished—this will help keep you focused and in control of what happens next instead of feeling overwhelmed by all the things left undone (or worse yet: forgotten).
Accept That Work Is Work (And Not The Sum Total Of Your Life)
Accept that work is work (and not the sum total of your life).
Work is a part of life, but it’s not the whole of your life. The idea that work should be seen as a means to an end, and not an end in itself can be helpful in keeping your perspective on things. If you take time off from your job or get fired from it, you’ll still have food to eat and shelter over your head—that’s something no amount of money can buy!
So while it may feel like this job has defined who you are for years now, it doesn’t mean that you can’t go on to do other things at some point down the line.
Maybe someday soon? And if not now then perhaps sometime soon after that? It might help if we just accept this simple fact: Work isn’t everything—it’s just one aspect of our lives along with many others including family time and personal interests outside of work (like reading books).
Practice Self-Compassion In The Mid
With this in mind, it makes sense to practice self-compassion.
The benefits of self-compassion are too numerous to list here, but some of the main ones include:
- Less anxiety and depression—as well as better sleep quality, which improves your productivity at work.
- Higher levels of happiness and life satisfaction.
- More resilience when faced with challenges or setbacks at work (which usually happens).
Conclusion
These are just a few ways to incorporate mindfulness into your daily routine. And remember, the most important thing is to just get started!
If you’re not sure where to start or how to begin incorporating these techniques into your everyday life, take a look at our free resources page for guides and checklists that will help you along the way.
Further Reading
Here are some additional resources you may find helpful:
Take a Mindful Moment: 5 Simple Practices for Daily Life: A Mindful article that offers simple yet effective mindfulness practices for daily life.
21 Simple Mindfulness Exercises to Improve Your Focus: A Fearless Culture article that provides 21 practical mindfulness exercises you can use to improve your focus and reduce stress.
Mindfulness Exercises at Work: A Real Simple article that offers several mindfulness exercises to practice at work to help you stay present and improve your productivity.
FAQs
What is mindfulness?
Mindfulness is the practice of paying attention to the present moment with non-judgmental awareness.
How can mindfulness help to reduce stress?
Mindfulness can help reduce stress by helping individuals develop greater awareness of their thoughts and emotions, allowing them to observe them without getting caught up in them.
How can mindfulness improve focus and productivity?
By practicing mindfulness, individuals can develop greater focus and self-awareness. This can help them stay present during tasks and reduce distractions, thus improving their productivity.
Is it possible to practice mindfulness at work?
Yes, it is possible to practice mindfulness at work. In fact, practicing mindfulness at work can help individuals reduce stress, improve focus, and increase productivity.
Are there any simple mindfulness exercises I can practice daily?
Yes, there are many simple mindfulness exercises you can practice daily. These can include things like mindful breathing, body scans, and mindful listening.
Hi there! I’m Hellen James, and I’ve been working at home for over a decade. I’ve been looking for ways to be more efficient at home, and I have a bunch of tips that you’ll love.
