Task-Based Mantras

During phone calls, practice mindful breathing. Focus on your breath between sentences and during pauses, bringing your awareness to the present moment.

Choose a color for the day and make it your mindfulness anchor. Whenever you see that color, take a moment to breathe and refocus on the present moment.

Embrace ambient office sounds as a mindfulness anchor. Tune into the hum of air conditioning, the tapping of keyboards, or the murmur of voices to practice being present.

Turn snack breaks into mindfulness opportunities. Chew slowly and savor the taste, texture, and aroma of your food, appreciating each bite.

Use technology breaks, like waiting for a file to download, as a cue for mindfulness. Take a deep breath, stretch, or mentally check in with yourself during these pauses.

Maintain mindfulness of your body throughout the day by periodically checking and adjusting your posture. Sit up straight, relax your shoulders, and take a deep breath.

Pause occasionally to visualize the progress you've made on a project. This mental review helps you stay mindful of your accomplishments and maintain focus.

Set an email notification sound as your "mindfulness bell." When it rings, pause and take a deep breath before checking and mindfully responding to the message.