7 Helpful Steps To Becoming More Mindful At Work

The practice of mindfulness is not only beneficial to mental and physical health, but also increases productivity thanks to improved concentration and energy. Since making meditation and mindfulness habits in my everyday life, I have enjoyed coming into work each day, use my time more efficiently and have been able to work better.

Being mindful improves focus and awareness, so following these tips can result in being much more creative and effective in the workplace.

1. Be Present

Focusing on one assignment or project at a time is crucial to being mindful in the workplace. When your attention shifts from one distraction to another, it’s important to remember to go back to where you left off and become present in the task at hand.

2. Make Lists

Start your day with a list of “to-dos” to accomplish. Working on one project at a time will help you increase productivity and stay organized. Re-prioritize your list throughout the day if necessary.

3. Mindful Reminders

Write cheerleading statements on post-it note and stick them on your desk. These simple reminders will motivate you and help to stay in the moment. Don’t know how to get started? Begin with simple statements such as “This is only temporary” or “I can do it!”

4. Take a Breather

Step away from the desk and enjoy a walk around the neighborhood or short break to re-group. Give yourself time and space to re-energize throughout your day to improve concentration and overall productivity. I always take a few minutes during lunch to grab a coffee, walk down to the harbor or take photos of downtown Boston. Enjoy the beauty around you!

5. Radical Acceptance

This is one of my favorite DBT skills.  Radical acceptance doesn’t mean you have to like everyone or each situation, but it does mean you must accept things for how they are. While you don’t have to agree with someone, it’s important to validate them by acknowledging their thoughts or opinions.

6. Gratitude

Interrupt anxiety with gratitude! It’s so easy to fall into a negative mindset when something doesn’t go your way. Instead of focusing on your triggers, shift your focus to your blessings. Remember: you’re working, you’re fulfilling a purpose, and you’re needed. Try and focus on the positives and have gratitude for your position, opportunity, coworkers or work output.

7. Mindfulness Exercises

There are a variety of mindfulness exercises you can do at your desk to keep yourself balanced throughout your day. The Harvard Business Review gives tips and a guided breathing exercise to keep you present. According to HBR, “Mindfulness helps increase effectiveness, decrease mistakes, and even enhances creativity.”