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10 Ways to Be More Mindful at Work

Mindfulness at work

Mindfulness at work

Means being consciously present in what you’re doing, while you’re doing it, as well as managing your mental and emotional state. 

If you’re writing a report, mindfulness requires you to give that your full attention.

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IDEA EXTRACTED FROM:

10 Ways to Be More Mindful at Work

10 Ways to Be More Mindful at Work

https://www.mindful.org/10-ways-mindful-work/

mindful.org

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Key Ideas

Mindfulness at work

Means being consciously present in what you’re doing, while you’re doing it, as well as managing your mental and emotional state. 

If you’re writing a report, mindfulness requires you to give that your full attention.

1 min/session

That’s the minimum required for a mini-mediation.

Just focus on your sense. You don’t need to close your eyes. You don’t even need to be sitting down.

Use Mindful Reminders

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. 

The negativity bias

You’re much more likely to focus and dwell on something that’s gone wrong than on things that have gone well. 

Behaving in this way every day means that you ultimately adopt an excessively negative and unbalanced way of thinking. 

Gratitude is the antidote.

Adopting a Growth Mindset

You expect and move towards challenges, seeing them as opportunities for inner growth.

You don’t mind getting negative feedback as you view it as a chance to discover something new. You don’t mind taking on new responsibilities because you’re curious about how you’ll cope. 

SIMILAR ARTICLES & IDEAS:

Understanding mindfulness

One of the reasons mindfulness seems hard is the fact that you don't understand it. Mindfulness doesn't mean perfect focus and happiness at all times.

Mindfulness is about choosing to...

Be curious

If you want to get better at practicing mindfulness, don't forget to be curious.

Sometimes the details of daily life aren’t all that enjoyable. Traffic is boring, and your colleague at work is annoying. But what if we stop wishing reality was different and got curious about it? We might not miss our freeway exit. And we’d learn that our coworker is going through a messy divorce. Life would feel a little bit easier.

Don't set unrealistic expectations

If you're struggling with mindfulness, maybe you’re making it bigger than it needs to be.

You can notice a wandering mind in the shower or while you’re drinking your coffee. You can take a deep breath before you hit send or snap at your spouse. And you can remember that no matter how spacey, forgetful, impulsive, or reactive you’ve been, you can always begin again.

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What mindfulness is
What mindfulness is

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

What meditation is

Meditation is exploring. When we meditate we venture into the workings of our minds: sensations, emotions and thoughts.

Mindfulness meditation asks us to suspend judgment and unleash our natural curiosity about the workings of the mind, approaching our experience with warmth and kindness, to ourselves and others.

Jon Kabat-Zinn
Jon Kabat-Zinn

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally. And then I sometimes add, in the service of self-understanding and wisdom.”

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The imposter

True mindfulness has been spoiled by an imposter. The imitation provides an excuse to be self-centered and self-indulgent. It promises health and spiritual purity.

Definition of mindfulness

Mindfulness is the nonjudgemental awareness of the richness, subtlety and variety of the present moment, not just of the self. It is not the same as meditation, although meditation can form part of it.

Mindfulness acknowledges every moment of existence, good and bad. It is used to stand still in the moment, reflect and gain perspective.

Mindfulness is a limited tool

Gazing inward to focus on a connection with yourself cannot deliver magical benefits. Acknowledging your thoughts is not the same as cherishing them.

While mindfulness has some usefulness, we should also realize the benefits when we lose self-awareness, for example when we are in a state of flow.

Mindfulness

 ... is a conscious state of calm that evokes an awareness of the present moment.

When you are mindful, you are able to objectively gauge your own thoughts and feelings at a glanc...

Mindfulness alternatives to meditation
  1. Cleaning
  2. Walking
  3. Listening to Music
  4. Dance
  5. Yoga
  6. Tai Chi
  7. Coloring
  8. Conscious Breathing
Really see each other

Making eye contact with someone can relieve stress and create a deeper sense of connection. 

Even making eye contact with a stranger can soften your heart.

Listen with all of your senses

When you talk with someone in person, notice the posture and body language of the other person. Focus on the tone in their voice. Consider the meaning of their words.

Reach out and touch someone

Touch is a way we communicate and essential to our development. Touch makes us feel safe and encourage trust, love, and compassion.

Reach out to your loved ones and see if you notice a difference.

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Connection

Having friendships and a sense of belonging is considered a core psychological need and has a big impact on our physical health.

Studies show that loneliness is toxic—it’s more harmful...

Humor

Finding ways to laugh at challenges, stressful situations, and even personal tragedy is one way resilient people cope and grow through misfortune.

Being able to laugh at challenges provides distance and perspective, but does so without denying pain or fear.

Acts of Service

Helping others benefits the giver as much as those on the receiving end. 

Caring for others triggers the biology of courage and creates hope.

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Negative Emotions at Work

Recounting the things that made us miserable one day doesn’t help us enjoy our workday more tomorrow.

A better strategy is to actually address the negative feelings we have.

Emotion regulation strategies
  • Mindful acceptance: Let be the things you cannot change. Write out a list of the things you can and cannot control. Acknowledge your emotions but don't hold on to them.
  • Self-distancing: Observe your situation like a “fly on the wall”.  Mentally remove yourself from the situation that is causing negative emotions. Being like a fly on the wall helps to cultivate a broader perspective.
  • Reappraisal: Find the positives in negative situations. Learn to pause in the face of something negative and think of or write down at least one positive.
  • Practice makes perfect.  Try these techniques in easier practice situations, and you will build your emotion regulation ability, so that you’re more prepared to handle the tougher situations.
Happiness

Happiness and satisfaction are subjective concepts – while for some of us monetary benefits can be equated with job satisfaction, some might strive for recognition of their hard-work and los...

Workplace Happiness defined

In a fundamental sense, workplace happiness comes when:

  • We enjoy doing the tasks assigned to us
  • We feel right about the people we are working with
  • We are happy with the financial benefits we get from the job
  • We have the scope of improving our existing skills
  • We feel respected and acknowledged at work
Importance Of Happiness At Work

Happy employees are compulsory for a growing business.

A study on organizational success revealed that employees who feel happy in the workplace are 65% more energetic than employees who don’t. They are two times more productive and are more likely to sustain their jobs over a long period of time.

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Essential skills for filtering information
Essential skills for filtering information
  • Mindfulness: the awareness of context and of changes within that context.
  • Discernment: the ability to recognize and anticipate the consequences of the patterns around you...
Expectancy Theory of Motivation

3 things must occur for a person to have high motivation for achieving their goals: 

  • You must believe you can do what it takes to achieve your goal. 
  • You must believe that you know how to achieve it (you have the proper methods). 
  • You must believe that the rewards of a particular goal are personally meaningful. 
Keystone skills

Those half dozen skills which facilitate the development of other skills. They are foundational to living a life in alignment, to having confidence and clarity, and to becoming a powerful learner and leader.

Trim the fat

Multitasking and directing your energy to unimportant tasks and activities will overwhelm and prevent you from being productive.

Focus on your 3 to 5 ...

Measure your results

To assist you with measuring results instead of time, keep done lists to feel more motivated and focused.

Have an attitude adjustment

We are more effective at work when we have a positive attitude. 

good attitude at work will help you set standards for your work and ensure that you're taking responsibility for yourself.

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