Another Seven Ways to be Mindful at Work

09.10.2017

Advances in technology have changed the way businesses and their employees work. From smartphones to social media, our day-to-day lives see us subjected to a cavalcade of information. This is one of the reasons why the modern workforce is stressed and prone to burnout.

 

Mindfulness expert Dr. Danny Penman says:

“Technology kind of compresses the time that we have to evaluate information. We're constantly bombarded with information, and the only solution is to switch off for a while...breaks give your mind space to digest information.”

Incorporating mindfulness into your daily life will produce tangible results. With that in mind, here are seven more ways to be mindful at work.

 

1. Right on Cue

Find ways of setting up mindfulness cues at your workspace. Perhaps when your phone rings you could use that as an opportunity to come back to yourself. Let it ring a few times before picking up, using the pause to gather yourself and your thoughts before answering. When you receive a new email, take a few deep breaths before opening it.

2. Strategic Acceptance

Mindfulness isn't about ignoring stress or pretending it isn't there. Rather, it is about bringing yourself into the present and recognising a situation you cannot control.

 

Dr. Penman offers this advice:

 

“If you accept that [you feel stressed] at this moment, you take the sting out of your emotion, and out of the stress, anger, worry and unhappiness. The act of observation and accepting the situation is tremendously powerful...it's strategic acceptance, the way a general will accept the situation when he is going into the heat of battle. He may not like it, but by accepting it, he can then find a solution.”

3. Homeward Bound

Before heading home, spend a few minutes reviewing the day. Acknowledge what you've achieved, and make a list of what you need to do tomorrow. Make a conscious effort to put your work down, both physically and mentally. Maybe you've done enough for today. You're not paid to worry about work every waking minute.

4. Transition

Use your journey home as a chance to transition from work to leisure time. Think of yourself as shedding your skin, leaving the tasks of the office behind. Walk or drive mindfully, observing your surroundings with a degree of intention and pleasure. You're not in a rush – take your time.

5. A Different Aspect

As you approach your front-door, prepare yourself for home. This is your time. It's a chance to enjoy your family, your friends, your peace, your solitude. Get ready for a different mode of life. This is why you work so hard, so take pleasure from it.

6. Time for a Change

Consider changing your clothes or even showering as soon as you get in. It'll help you leave work behind and remind you of who you really are. Make a point of greeting everyone in turn, from your children to your partner – look into their eyes to make a connection and signal that you are emotionally present. If you get the chance, try taking five or ten minutes to sit quietly. For those that live alone, savour the serene space of your own home, the feeling of coming back to your own environment.

7. Time without Technology

It's hard to unplug on a weekday evening. However, you should try to switch off your phone at least once a week for a few hours. A good time would be over a weekend, perhaps as a regular effort to tune out the noise. You'll return to work on Monday feeling much more refreshed, ready for the week ahead.

 

To find out more about mindfulness at work, contact michael@mindfulnessworks.com, or call (+44) 01223 750660.