Many of us suffer from stress in our workplace, and ironically, the overload of work itself prevents many from being able to tackle the problem due to lack of time.
For people who are always busy, the idea of a mindful, conscious life in the “Now” seems impossible. One appointment rushes the next, one task chases the other. Multi-tasking is the norm.
Today, we’ll guide you through 4 mindfulness tips that are simple enough for anyone to do in their workplace with the powerful methods to improve your ability to relax, concentrate and our productivity.
1. Focus on only one thing
Allowing yourself to pay attention to just one instead of multiple at a time can also help you feel more engaged and appreciated. The studies have shown that when we do not give ourselves the time and space to focus on a single task, we are more likely to make mistakes, fail our memory, and tend to feel alert, as well as experiencing stress as a result.
While it may be ideal to focus on a single task to completion, the truth is that most of us have to deal with many urgent things during the day. Since looking for a job that only requires you to perform a single task may not be very practical, how can we perform all the tasks we need without losing our attention?
2. Train your mind to focus on the present
Several studies have shown that multitaskers are less likely to retain information at work. When this happens, problem-solving and creative tasks may be more difficult. If your job requires you to multitask, consider spending a few moments during the day focusing on just one thing.
Breathing awareness exercise is one way to do this, as it allows your mind to focus only on the sensation of the breath. Another way is to concentrate when you eat, if you are eating, just eat, do not look at your phone, do not read the computer or have a conversation related to work.
This may not be practical every day, but you can start small. Focusing on the flavors and texture of the food you are eating can help you appreciate what is happening in the present moment.
Related post: How to do Mindfulness Meditation
3. Give yourself a break
Take a moment to pause between tasks, even if you quickly switch between them. In this way, you can be aware of what you do in those moments that you switch from one task to another instead of trying to do everything at once. Psychologists call it a variable set and it refers to the ability to flexibly move between tasks and priorities based on goals. To do this, you must pay attention to one task at a time and then switch to another.
Taking a break allows you to be aware of what you are doing. It doesn’t have to be a long break, even paying attention to your breathing can allow you to cultivate mental alertness and cognitive flexibility, allowing you to change tasks without making mistakes.
4. Focus on your work
Focusing on what you are doing is most effective. You are more productive when you are mindful. But more importantly, being present is the only way to fully enjoy life in the workplace.
When you are mindful, you enjoy working with your task, enjoy with your workmate, and enjoy everything you do more.
Take up the challenge: practice being present and mindful for a month. Make mindfulness you only focus.
If you practice daily you will get better. And not only are you getting better, but you are slowly forming the habit of being mindful. You don’t have to keep reminding yourself about it then. You are then automatically mindful and present.
Related post: How to Have a Productive Morning Routine