Have you ever had so much to do that you have no time to appreciate what you have accomplished? This is common in the workplace. Dealing with strict deadlines, ongoing projects, back to back meetings and endless phone calls require a lot of energy. By the end of the day, you might feel empty trying to cross off everything on your to-do list. If every day seems to be like that, a little mindfulness can go a long way especially if you want to get more work done. One of the areas I cover as a corporate health coach in Los Angeles is mindfulness.
Workplace mindfulness is all about paying attention to the present moment in a manner that is accepting and non-judgmental. Research has shown that this is a reliable method for reducing stress and increasing productivity in the workplace. It is more of a meditation that keeps your brain from wandering off and dwelling on the past, fantasizing, daydreaming, fretting or worrying. It brings you back to the present moment so that you can be less stressed, calmer and kinder both to yourself and others.
There so many methods you can use to cultivate mindfulness at work. They range from walking during the day to taking purposeful pauses when eating. Simple meditation is considered to be the most reliable way of cultivating mindfulness. As your wellness coach in Hollywood LA, I can guide you through this.
How to Practice Mindfulness at Work
Set 10 minutes for mindful exercises
While taking a break might feel counterproductive when you have a busy schedule, it can make a huge difference not just at the workplace but in your life. The best thing is you don’t have to close your eyes or lie down. You just need to be mindful of what you feel and what is around you. Taking your mind back to the present can have a huge impact on your productivity, mood and general state of mind. We as your health coach in Los Angeles will give you the tools you need to get started.
When you have a lot of work to do and you keep being interrupted, it is easy to get pissed and unload your frustration on an innocent victim. With mindfulness, instead of focusing on what is not working, you should make a point to remind yourself to be positive. Instead of focusing on how many forms you have to proofread, think of how getting the work done will help somebody else’s life. You can also be grateful that your salary allows you to live a balanced life. The key is to look at the positive in everything.
Be consciously present
Mindfulness is all about being awake and aware rather than doing things unconsciously. When you are consciously present you will be aware of what is going on around you and what you are feeling within. You need to be consciously present in everything that you do and manage your emotional and mental state. For example, when writing a report, you have to give it your full attention. Whenever your mind wanders off, you should acknowledge the thought and bring yourself back to the present.
As a corporate health coach in Los Angeles, I always stress that you make a clear decision at the start of each workday to be present as best as you can.
Don’t be a multitasker
Multi-tasking might seem like the best way to meet tight deadlines. The issue is when you multitask, your brain is switching from one thing to the next in a chaotic manner. A study by Zheng Wang at Ohio State University found that when students multi-task, they feel more productive even though in reality they are unproductive. The reason most people still favor multitasking is because the more you multitask the more you become addicted to it.
Handling a single task at a time makes you more productive. The fact that you are focusing on what you are actually doing will keep your mind from wandering off.
Accept what you cannot change
Being mindful means accepting the present moment as it is. This means you have to accept yourself so that you can cut down on energy-draining self-criticism. When you accept yourself without judgement, you will be able to enjoy your successes and smile at your shortcomings.
Have a growth mindset
People adhere to either a growth or fixed mindset. Persons with a fixed mindset believe their basic qualities such as talent and intelligence cannot change. As a result, they hope their traits will lead to success instead of developing what they have. Persons with a growth mindset believe they can improve their traits with effort. Mindfulness requires that you adopt a growth mindset. You should not judge your current traits but you must also be open to new possibilities.
What is the Goal of Mindfulness?
The primary objective of mindfulness is not to stop thinking but to pay attention to your thoughts, physical sensations and emotions so as to see them clearly without any assumptions or making up excuses.
While mindfulness meditation was inspired by the Buddhist practices, it is available today as a secular practice that emphasizes on stress reduction, cultivation of focus as well as developing tranquility. There is also a growing body of research that has identified measurable effects of mindfulness to both the brain and body.
In integrative health coaching in LA, I always strive to help my clients change their mindset towards work and life. Hundreds of published studies have shown that the brain is malleable and can actually be rewired through mindfulness practice. My job is to guide you through the rewiring process so that you can become the best version of yourself. Get in touch with me today to find out more.