Phone Call Breathing

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.

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.

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.

Set random reminders throughout your day to engage in brief mindfulness exercises, like a minute of deep breathing or mentally repeating a positive affirmation.

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.

Create a unique mantra for each task, such as "I am focused and efficient" for a report or "I communicate clearly" for an email. Repeat it silently to bring mindfulness to your work.

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.