Tips for Adding Mindfulness to Your Workday

Mindful At Work Original Content Creator: Matty Piazzi (give him a follow) --------- How can you be more mindful at work? (i.e., more productive, focused, ...) Here are 6 tips: 1.  Multitasking, at the end of the day, isn't all that great, right? Our focus isn't happy when we madly switch from one thing to another. So, one practical thing you can do is this: → Switch off your notifications when working on important tasks. I personally have no notifications when I work. In one word? Liberating! 2.  “Mindful at work” and “presence” go hand in hand, right? We can’t be mindful (and productive, and focused) by thinking about: →  The previous meeting →  The next thing to do So, try to do this: →  Be present in whatever you’re doing. Both during important and non-important tasks. Ask yourself: “Am I consciously present now?” If not, focus on what you’re actually doing. 3.  Do you ever feel disconnected from yourself when you work? Don’t worry — you’re not alone. Try this: →  Every hour, take a minute to connect with one of your senses. For example, you can consciously connect with: → Your sight (by looking outside) → Your hearing (by focusing on sounds you weren't noticing) → Your taste (by eating a small, healthy meal) → your touch (by picking up your water bottle) → your smell (by smelling something you weren't noticing) Just a minute every hour. 4.  Working in an auto-pilot doesn’t mean you’re fully present, right? So, if you don’t like tip number 3, try this: →  Set a timer to go off 3-4 times a day. It’s gonna be your mindful reminder that will say: →  “Hey, be present in the here and now, please” This way you’ll be able to switch off from auto-pilot mode. 5.  Gratitude and mindfulness are close friends, right? So why not practice gratitude in the middle of the working day? Try this before lunch: →  Write down one thing you’re grateful for about the morning at work. It could simply be: →  “End Task X” →  “Chat with new client Susan” →  “Got a new idea for content marketing” Stop — just a simple phrase. You don’t need the Nobel Prize to be grateful. 6.  There are things we can change. And there are things we cannot. Are you with me? Great! Even because “acceptance” and “mindfulness” go hand in hand, right? It makes no sense to waste time thinking: →  “I could have done it better” (past) →  “I'm gonna make a mess tomorrow” (future) We need to stay in the present moment — and accept ourselves. So, try this: →  Take a moment each day to remind yourself “I’m good enough”. This will help you to cultivate acceptance — and be more mindful. That’s it. These are 6 tips you can use to be more mindful at work. Tell me in the comments: What’s your favorite way to feel mindful at work? “Let’s build a more inclusive world by spreading wellbeing globally!” – Matty _____________________ Original Content Creator: Matty Piazzi (give him a follow)

Feeling stressed at work? Let’s introduce Workplace Mindfulness for a calmer, more focused workday. 🌿👩💼 As a psychologist, I understand the challenges of maintaining balance in a busy work environment. Here are some simple practices to integrate mindfulness into your daily routine: 1️⃣ Start with a Mindful Morning: Take a few minutes before work to meditate or practice deep breathing. This sets a positive tone for the day. 2️⃣ Mindful Emailing: Before responding to emails, take a deep breath. Be present with your responses, ensuring thoughtful communication. 3️⃣ Mindful Listening: During meetings, focus fully on the speaker without planning your response. This improves understanding and collaboration. 4️⃣ Mindful Eating: Take time to eat away from your desk, savoring each bite, which can improve digestion and reduce stress. 5️⃣ Mindful Movement: Incorporate short, regular breaks to stretch or walk, reducing physical and mental tension. These practices can help reduce stress, enhance focus, and improve overall well-being at work. Try incorporating them into your workday and notice the positive changes! For more tips on mindfulness and mental well-being, visit my website: www.drkarendoll.com 🌐 #workplacemindfulness #mentalwellbeing #mindfulworkday #stressreduction #mindfulmoments #productivitytips #healthyworkplace #mindfulnesspractice #psychologisttips #drkarendoll

I was invited to do a workshop on mindfulness and workplace-friendly meditation recently. Not only did we practice some simple techniques that could be performed at your desk, in a meeting, or even at a stoplight, but we spoke at length about the voices in our head that judge us when we’re just getting started with things like this. It’s one thing to get caught in an unconscious loop of those judgemental thoughts. It’s another thing when you wake up and catch yourself “mid-thought.”  When you catch yourself unconsciously in one of those judgemental thoughts, acknowledge it. Sometimes I’ll even smile at it or laugh. Here are some additional ideas to try: • Take two minutes of silence at the beginning of a meeting to allow people to fully settle in & transition from whatever they were doing last. • If you’re a leader who meditates or practices mindfulness in other ways, don’t be shy about mentioning that to your team. • Be conscious when you’re asking people to do two or more things at once. Working lunches can be efficient, but might be counterproductive if you’re also saying you want more mindfulness at work. • Try to count five consecutive breaths, both in and out. Whether it feels hard, goofy, uncomfortable, or comes easy, remind yourself that it’s called a “practice” for a reason. And maybe try something my mentor, Nir Eyal, wrote about last week. Practice the mantra “this [whatever you’re feeling] is what it feels like to get better.”