Cultivating Mindfulness at Work for Greater Focus & Wellbeing (Part II)
In part II we pick up with my final 4 tips for cultivating mindfulness at work.
Take Micro Breaks
A micro break is a 5-10-minute break between events. Micro breaks allow just enough time to reset your energy and transition to the next thing on your to-do list. That gap between meetings, after a project is done or before you leave the office are all good times to squeeze in a micro break.
At my previous job, the HR Manager would walk to the middle of the main floor and play a cymbal to remind us to stand, stretch and take a mindfulness break at the top of every hour. If you’re working from home, it might be helpful to set calendar reminders. Step away from your workspace, find a quiet spot, and engage in a brief mindfulness practice. This can include deep breathing exercises, stretching, or even a short walk. These mini-breaks recharge your focus, increase productivity, and provide much-needed mental clarity.
Try Desk Stretches & Chair Yoga
Stiffness from stillness is one of the main concerns of office workers. Sitting hunched over the keyboard can cause tension in your neck, back, hips and shoulders that you may not even notice over time. Try gentle yoga poses and stretches at your desk: shoulder and neck stretches, seated twists and wrist mobility stretches can release tension and help you tune back into your body.
These stretches can be done discreetly at your desk, providing a refreshing break and rejuvenation.
Create a Mindful Environment
Make your workspace conducive to mindfulness. Declutter your desk by trashing old notes and keeping out only the items you need to do your best work. Personalize your workspace by adding phots, plants and mementos that help you feel calm.
If you’re working from home, you might consider adding your favorite scents from incense, candles or essential oil diffusers. These small adjustments create a more soothing atmosphere that can help you feel grounded throughout the day.
Be Mindful with Technology
Technology can be a source of distraction, especially when your job depends on it, but setting boundaries can help make technology work for you. Start by turning off unnecessary notifications and set your status to ‘busy,’ ‘focused,’ or ‘do not disturb,’ and avoid checking any notifications that come while your status is set.
Make time each morning to assess your day and block off times for checking emails and social media. Regularly take breaks from technology to reduce eye strain, recharge your brain and move your body to help boost your creativity.
A monthly digital detox or putting pen to paper while you work might be exactly what you need to reframe your relationship with technology.
Integrating mindfulness into your workday is a powerful practice for enhancing focus, reducing stress, and making your wellbeing your sole priority. Mindfulness at work looks different for everyone but it’s important to practice these rituals and best practices daily so that they become a habit.
Every small step you take toward cultivating awareness and presence in the workplace brings you closer to a more centered and fulfilling work life.
Discover how you can integrate mindfulness into your workday by booking me for a Wellness Workshop.
Practice with me here on my YouTube Channel.