Health Chatter: Working mindfully

Mindfulness is about slowing down and being present in the moment. While this might seem counterproductive in a busy workplace, the opposite is true: we’re more productive when we’re calm and focused. That’s where mindfulness comes in — helping us work with greater intention and less stress.

How to practice mindfulness at work

Set your intentions

Mindfulness doesn’t happen by accident – you have to decide to make it a part of your day. Say out loud or write down what you intend to do to work more mindfully today and why.

We’re pre-wired to get lost in thought and the distractions and fast pace of modern life can keep us speeding ahead, barely noticing the present moment.

Acknowledging that this is a fast route to burn out and setting a clear intention to do something about it will help you commit to working more mindfully.

Practice mindful exercises

Even short, 1-minute mindfulness exercises can help reset and refocus your mind. If you can, build in longer sessions once or twice a day to allow your brain to fully recharge.

When you feel stressed, it’s tempting to power through — but this is exactly when mindfulness helps most. A short pause can bring perspective and improve how you spend your energy.

Avoid multitasking

Multi-tasking reduces productivity and increases stress. Our minds work better when we focus on one task at a time.

Try planning your day so you can give your full attention to each task — and practice being fully present while doing it.

It’s been proven that multi-tasking is bad for productivity.

Use mindful reminders

Set yourself up to succeed by leaving yourself reminders to be mindful. These could be post-its on your favourite mug, an alarm set on your phone or computer, or whatever works for you.

Change your perspective and practice acceptance

If you’re dreading a task or feeling irritated, try reframing it. Could music make it more enjoyable? Can you challenge yourself to complete it in a new or better way?

When something can’t be changed, break the cycle of negativity by accepting it. Instead of “I wish I didn’t have to do this,” try: “This is what I’m doing right now, and I’m going to do it well.”

Take a break

Make your breaks count. Step away from your workstation and give your mind a chance to slow down.

Lunch is a great time to go for a mindful walk or listen to a guided meditation.

Staying “switched on” all day can exhaust your mind — but a proper break helps you return refreshed and more effective.

Cultivate a growth mindset

A growth mindset is the belief that you can develop and improve through effort. It’s the opposite of a fixed mindset, which assumes you’re stuck with what you’ve got.

Start by adding “yet”:

• •“I can’t focus during mindfulness… yet.”

• •“I’m not confident in meetings… yet.”

With a growth mindset, setbacks become learning opportunities, and you stay more grounded in the present, rather than fixating on the past. It is important to practice mindfulness regularly to reap the full rewards. Like physical exercise, if you don’t put in the work, you won’t see much of a difference, and if you stop practicing your skill can suffer.

The benefits of working mindfully

Practicing mindfulness regularly has many benefits, including:

• Improved focus and concentration

• Increased productivity

• Reduced stress and burnout

• Lower risk of depression

• Better conflict management

• Stronger emotional regulation

• Improved decision making and problem solving

• Increased empathy

Luckily, mindfulness can be practiced almost anywhere. There are plenty of apps, tools and online resources to help guide you through a mindful meditation or even a full mindfulness course.

Mindfulness gets easier with practice, and the rewards grow over time.

Our sources and for more information: https://www.nhs.uk https://www.mindful.org

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