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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.
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Set random reminders throughout your day to engage in brief mindfulness exercises, like a minute of deep breathing or mentally repeating a positive affirmation.
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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.
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During phone calls, practice mindful breathing. Focus on your breath between sentences and during pauses, bringing your awareness to the present moment.
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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.
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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.
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Turn snack breaks into mindfulness opportunities. Chew slowly and savor the taste, texture, and aroma of your food, appreciating each bite.
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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.
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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.
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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.
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Going to your job everyday can be a hassle but by being more mindful, it makes everything less overwhelming. Here are some tips that I personally use during daytime work.
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You can use interruptions as hooks to make you more mindful.
Every time your phone rings, take a mindful breath. Every time you hear the ping of a text message, pause to be mindful of your surroundings rather than immediately reacting by checking the message.
Our biggest mistake is how we start the day. Instead of checking email on your phone, try a simple mindfulness practice when you wake up.
It can be quietly taking a few deep breaths or meditating for 20 to 30 minutes.
Manage your day hour by hour.
Set your phone or computer to ring every hour. When it rings, take a deep breath, look at your list and ask yourself if you spent your last hour productively.
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