Meetings, memos, and everything in between can cause distraction, stress, and a decrease in employee productivity. We lose our focus, we feel bored, we feel overwhelmed, or we feel the irresistible urge to visit the soda machine in the lounge. Again. One way to alleviate some of this distraction and improve productivity and happiness is to practice and cultivate mindfulness in the workplace.
Mindfulness in the Workplace Tips
1. Tune Out Distractions
Your brain works best when it is not multitasking. In order to be more mentally present with your work, develop techniques to decrease the inflow of stimuli. Turn off the ringer on your phone (if your job and family situations allow), close Facebook, exit your email program, close your office door, turn on a white noise machine, and do whatever else you need to do to be present with your work. You are likely to find that you are more efficient and more creative when you are more present.
2. Clear Your Head
To increase mindfulness in the workplace while you are actively working, you need to plan mental breaks for yourself to clear your head. After you finish a task, allow yourself to take a brisk stroll to the coffee shop next door to grab a latte and catch up on Facebook or emails or voicemails. Or grab a water bottle and a coworker to take a quick jog around the block. Or pencil in some time to simply sit outside and get some sunshine on a bench while you mentally regroup.
3. Pay Attention to Your Breathing
If you want to increase your mindfulness in the workplace, practice one of these easy breathing techniques to regain focus and energy.
-Sit on the floor and set a timer for five to 10 minutes. Exhale through the nose by pulling your belly button back towards your spine. Inhale through your nose by expanding your belly button out away from your body. Keep your hands on your stomach to feel this movement. Clear your mind and focus only on your breathing.
-Sit on the floor and set a timer for five to ten minutes. Make a big yawn, and leave your mouth loosely open. Breathe in through your mouth. Breathe out through your mouth with a “ahhh” sound. Breathe in and out as much air as you can, but keep the breaths gentle. Focus on the feeling of opening up your throat as you breathe.
Do you want to boost your employee productivity? Start practicing mindfulness in the workplace today!