Employers understand the benefits of mindfulness. A number of well-known companies have begun implementing mindfulness programs for their employees including Apple, Google, Deutsche Bank, Procter & Gamble and General Mills. Among other benefits, employers cite increased productivity, greater focus, enhanced creativity, better problem-solving and decision-making and improved listening as just some of the ways that mindfulness can help optimize performance in the workplace. However, as an employee, you do not necessarily need a workplace mindfulness program to begin to reap many of the benefits of mindfulness in the workplace. There are a number of simple ways that you can begin to practice greater mindfulness at work:
- Begin each day with a mindfulness exercise, such as the mindful breath.
- Before entering the workplace, remind yourself of your organization’s purpose.
- Throughout the day, pause to be fully present in the moment before undertaking the next critical task.
- If you are a manager or supervisor, take time to reflect and focus your awareness on your role as a leader within the organization.
- When stressful situations arise, practice “strategic” acceptance. Before reacting, observe your feelings and accept how things are at the moment. Then, make a plan to do what you can to improve the situation.
- Notice distractions and become aware of the effects they have on your body. Simply recognizing and observing distractions tends to rob them of their power.
- Take short breaks to practice mindfulness exercises at work to reduces stress and regain focus.
- Periodically, take time to reflect on your priorities to ensure that your time and energy is focused on the things that are most important.
- Take time to review the day’s events at the close of the day to prevent work stresses from spilling into your home life.
- Take time to “unplug.” Set aside your phone for a short walk on a lunchbreak or a three-minute breathing space in the afternoon. On the weekends, consider taking an afternoon to unplug so you can return to work on Monday feeling recharged.
- Before going to bed, end your day a mindfulness exercise.