We spend a huge chunk of our lives at work, so it’s no surprise that our workplace environment significantly affects our well-being. With deadlines, emails, and a never-ending to-do list, it’s easy to feel overwhelmed and lose focus on what matters–which is your quality of life. This is why we work in the first place, right?
That’s where mindfulness comes in—a practice that allows us to stay grounded, centered, and more productive even during the busiest workdays.
We always think of mindfulness practices as things we should do when we’re relaxed and when there’s nothing to do, like during our morning routine or before bed. Mindfulness can be practiced at any given time of the day. Let’s dive into it.
1. It starts in the morning
Yes, I just said that mindfulness doesn’t only have to be in your morning routine, but it sure is an important part! Starting the day with intention can have a powerful impact on the rest of it. Whether you’re working remotely or commuting to the office, taking some time for yourself in the morning is life-changing.
Think of the last time you started your day in a rush versus a calm, collected morning. A few moments of quiet focus can ground you, making you feel in control of the day versus waking up, jumping into your emails and scrolling, running around to get dressed, and not having time to eat breakfast. It totally messes up the day’s tone!
2. Turn routine tasks into mindful moments
You don’t need to sit in a quiet room to be mindful–ordinary tasks can also become moments of mindfulness. I take some moments just to stare at and observe life around me during my 45-minute commute in the subway.
I love seeing people in the normal routines: the freshly washed hair and makeup, the office outfits, people taking the time to read their favorite books in the morning, and others having their morning calls with their loved ones. There’s something about an ordinary day that just grounds me–the normality of people.
Whether it’s checking emails, organizing your workspace, or making your cup of coffee, try doing each task with full attention. Notice the warmth of the coffee cup, the sound of typing, or even the sensation of walking to your next meeting.
These things might not make sense if you haven’t practiced mindfulness in ordinary tasks before, but the more you do them, the more you feel the impact.
3. Practice “Single-Tasking” to reduce overwhelm
Multitasking might seem like it makes more sense with a highly demanding job, but ever noticed how the most mistakes and feelings of stress happen when you do? Sure, you might get more things done in less time, but how far does it get you to burnout?
Instead, try single-tasking—focusing fully on one task at a time. Not only will you feel an increase in the quality of your work, but a decrease in the mental load that comes with juggling multiple things at once.
I have always noticed that the people best at their jobs, always work in a collected controlled way. They don’t try to do 2 things at a time, because that means 50% attention for each.
4. Take breaks away from your desk
Sitting at your desk all day can drain your energy and productivity. Make it a habit to take short, mindful breaks away from your desk. A quick 5-minute walk, a stretch, or even a moment to look out the window can help reset your mind and reduce fatigue.
You can have a “dopamine menu” of things to do when it’s time to take a break at work!
5. Set clear boundaries with your work
Setting boundaries isn’t just about having a healthy work-life balance; it’s essential for mindfulness, too. When you’re constantly “on” and checking emails after hours, your mind never truly rests.
Make sure that you don’t have your work applications on your phone (yes teams and Slack), and if you need to, have your notifications off.
6. End your day with reflection
How can we improve if we don’t reflect on what we’ve done? Just as we begin our day with intention, ending it with reflection can create a mindful work-life rhythm. Take a few moments to acknowledge what you have accomplished, what you’re grateful for, and any challenges you handled well.
This reflection time doesn’t have to be lengthy—the last thing we want after a long working day is another task, so take a minute or two, even during your commute to write in your notes. Imagine how beneficial this list will be when you feel unmotivated and look back on all these things you have accomplished, are grateful for, and the challenges you overcame.
Final thoughts
Your 9-to-5 doesn’t have to lead to burnout and stress. It’s all in the way you handle it. Taking some time for yourself and doing things with intention will keep you present and grounded.
You can always find ways to integrate those easy mindfulness techniques, enhancing not only your work but also your overall well-being.