From time to time, we all feel scattered and even a bit overwhelmed by work. Maybe you feel this way because your to-do list is extra-long, your inbox overloaded, or you’re working on a project that you’re just not excited about.
Practicing mindfulness may not complete those nagging tasks or get you to inbox zero, but it can help you feel better and be more productive.
Benefits of mindfulness at work
According to the American Psychological Association, mindfulness is “a moment-to-moment awareness of one’s experience without judgment.” Practicing mindfulness essentially reprograms your brain to think in a different way, which has the potential to offer the following benefits:
Less stress. Mindfulness can lead to less intense responses to stress.
More energy. In high-stress situations, your brain is on overdrive, and you deplete your energy with anxiety. Being mindful focuses on the present rather than the past or future, giving your brain a break from overthinking.
Better focus. Practicing mindfulness helps you quickly bring your attention back to the task at hand after being distracted by phone calls, notifications, social media, and more.
More creativity. Mindfulness quiets your mind, and a quieter mind has more room for ideas.
Greater efficiency. Mindfulness discourages multitasking, which can reduce your productivity by as much as 40%.
How to practice mindfulness at work
Some people sit down to work, intending to work for hours without taking a moment for themselves, but this can actually be counterproductive. Taking a few minutes to practice mindfulness won’t just help you feel better throughout the day; it can improve your performance.
Here are a few techniques that I use personally that can help you become more mindful, too.
Set a positive intention
Before the start of your workday, consider repeating a positive mantra or setting a positive intention. It can be something like, “I transform obstacles into opportunities,” or “I am putting in the work to succeed on this project.”
This simple act prompts you to start your day on a positive note.
Take frequent, short breaks
It’s easy to spend the little free time we have scrolling social media, reading the news, or grabbing a snack. But try taking some time out of your day for mindfulness. For example, you can do a five-minute meditation — on your own or with the help of an app — do some breath work, stretch or take a walk outside.
When you return to work, you’ll feel more refreshed and ready to give your full focus to the task at hand.
Journal at the end of your workday
Before turning off your laptop or stepping away from your desk, take a few minutes to journal an assessment of your workday. This can help you focus on how much you accomplished at work rather than worrying about what didn’t get done.
Consider leaving your journal open on your desk or desktop so you can start the next day with that positive reminder.
Your work life may never be stress-free. But practicing a few simple mindfulness techniques can help you have more productive days that benefit your mental well-being.
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As a Project Coordinator for Boomer Consulting, Inc., Katelynn is excited to work with a company that prioritizes allyship, cultural awareness and inclusion. Her primary focus is supporting Boomer Consulting’s Project Managers and handling events at the Accounting Innovation Center.
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