Staying Mindful Throughout Your Work Day


January 28, 2017

Staying mindful at office is probably a challenge that many of us may be facing on a daily basis. We log in every day with a certain routine in our mind just to realize later that we could not adhere to our plans within our shift time. Time seems to fly so fast and surprisingly, sometimes we are not able to recollect what we did for the entire day. A Harvard University study reveals that individuals spend almost 47 percent of their waking hours thinking about things that they are not doing at the present moment. Leaders, who need to capture and synthesize a lot of information for making critical decisions in important scenarios, typically find it difficult to stay focused and mindful.

If you are caught up in a similar situation, you may try out a few simple ways to boost mindfulness. Did you ever know that your body starts releasing stress hormones right from the morning as you start thinking about the day ahead? You can address this by staying on your bed for two minutes and observing your breath while allowing your thoughts to go within you and come out through your breath. When you reach office, spend ten minutes to focus on yourself. Sit straight, close your eyes, and focus on your breath. When distractions bother you, release the disturbances by focusing again on your breath. Enjoy these moments that you fully dedicate to yourself.

It is a good idea to set a particular time slot for checking emails. Email can distract you by directing your focus to a number of issues that may not need your urgent attention. Meetings are perfect schedule breakers and so you may want to make sure that you practice at least two minutes of mindfulness before you go for a meeting. In fact, you can observe silence for the first two minutes of the meeting, which will allow you as well as others to be mentally present.

Your brain starts seeking retirement as you continue to battle all odds throughout the day. These are the times when you are most likely to commit errors or make wrong decisions. In the post-lunch period, you can set an alarm on your phone, which will ring after one hour, reminding you to practice deep breathing exercise at intervals. When the timer rings, stop your current activity and practice mindfulness. You need such breaks to refresh your mind and to be able to re-focus on the task. When it is time for you to go home, you may consider switching off your mobile phone or any other medium that may keep you engaged during traveling. Again, focus on your breath and allow your stress to go out with your breath. When you reach home, you will find yourself relaxed and rejuvenated to spend quality time with your family.

Practicing mindfulness means improving awareness and taking control of your productive time. And when you remain mindful, you are able to strike a perfect work-life balance.


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