- Connect with your senses
Take a moment to connect with your body, take a few deep breaths, note where any tension is and release it. Slow down when walking and note what is going on around you, notice the warmth of the sun, wildlife around you etc.
- Do one thing at a time
Multi-tasting can feel overwhelming, limit productivity and increase stress. Concentrate on one thing at a time, writing a to-do list in order of priority can be beneficial. Do – needs doing now. Delegate – someone else can do it. Delay – does not need doing immediately. Ditch it – does not need doing at all!
- Avoid distractions
Turn the phone to silent, log out of social media and get to work! The radio can be a distraction too.
Take some deep breaths and maybe a few yoga poses at the desk or go for a brisk mindful walk round the building. Take the time to have a good stretch to get the blood flowing again.
- Add mindfulness to your calendar
Make an appointment with yourself – no excuses, if 5 minutes to release stress is in the diary there is no excuse! Some fitness watches have breathing reminder apps, important to make the out-breath longer than the in-breath (funny how we need reminding!).
- Stop for lunch
Try eating lunch alone, away from the desk and in silence. Stay away from devices, eat slowly and really taste the food. If possible go for a walk outside, even on a dull day exposure to sunlight will give serotonin (the feel-good hormone) levels a boost. Some people find a power nap works for them.
- Slow down
Rushing around uses adrenaline, which can lead to poor decisions and energy dips later. Taking the time to reflect before making decisions or acting gives thoughtful results.
- Attitude of gratitude
Being grateful has a big impact on working relationships, creativity and health. Thanking others for a job well done improves co-workers morale and makes them happy to ‘go the extra mile’ when required. Smiling and being grateful will change how others react to you.
- Be thankful
Take a moment to think about and appreciate those who have helped you – friends, employers, colleagues, family. Work hard for yourself and your company; remember to congratulate others on their successes too.
- Baby steps
Awareness is the first step. Mindfulness is very flexible and can practiced no matter what type of work you do. It can be as simple as taking a moment to slow your breathing down and stretch, to being mindful in the morning shower – really present, not planning the day’s activities. Every moment offers the opportunity to pause and reflect.