Mindfulness incorporated into your daily routine can significantly enhance your productivity and physical and mental health.
Practice mindfulness is the act of being fully present and engaged in the current moment, which can help reduce stress, improve focus and promote a healthier work-life balance.
Mindfulness can look like taking a few minutes each day to slow down and focus on your breathing. It could be mindful eating during food breaks, encouraging yourself to eat slower and more appreciatively or taking mindful walks.
Deep breathing and meditation can lower blood pressure, reduce chronic pain, and improve sleep by slowing your body down and reducing stress.
The goal of practising these techniques regularly is that it helps you stay present and reduces the risk of getting caught up in your worries and challenges, which enhances your effectiveness. You will also find that over time it will improve your focus and attention while your stress and anxiety levels are reduced.
When you can practice consistently, you will find your overall well-being improves. Here are some simple ways to work on mindfulness daily:
- Start your day mindfully: Take a few moments to breathe deeply and centre yourself before you start your day. When you wake up, count 5..4..3..2..1, and on one, physically move and get out of bed.
- Mindful commuting: Rather than rushing, use your commute to observe your surroundings and be present. If you’re on the train, sit at a window you can see clearly from as you drive stop and focus on the trees or people on the footpath.
- Mindful emails: Before responding to emails, take a moment to focus on your breath. This can help you respond more thoughtfully. Write your response and do a short breathing exercise and re-read it and edit if required.
- Mindful meetings: Pay full attention in meetings. Listen without thinking about your response, and fully engage with the conversation.
- Mindful eating: While having lunch, pay attention to your meal. Taste each bite and avoid distractions like reading or checking emails.
- Micro-mindfulness breaks: Take short breaks during the day to do a quick mindfulness exercise, like focusing on your breath or doing a body scan.
- Mindful walking: Use short walks, such as going to the restroom or getting a glass of water, as a mindfulness practice. Pay attention to each step and your surroundings.
- End-of-the-day mindfulness: Before wrapping up your day, take a few moments to reflect on the day’s accomplishments and challenges.
- Gratitude practice: At the end of each day, write down three things you are grateful for. This practice brings your attention to the positive aspects of your day.
- Mindful communication: Be fully present during conversations. Listen instead of planning your response and speak thoughtfully and honestly.