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How to Take Mindful Moments During Your Work Day

05 May 2022

Are you a person who constantly tries to multitask? Multitasking, or trying to do several things at once, is becoming more and more popular. However, if you are constantly trying to multitask and you end up getting distracted, it's costing you time and money.

Mindfulness is about how we choose to respond in different circumstances. In our busy lives, sometimes it’s tough to remember to pause, breathe, and just be in the moment. Focusing on our breath is a simple technique that can really help!

Taking a break from your busy workday to relax and rejuvenate can work wonders for your productivity and happiness. However, if you aren’t intentional about how you spend those moments, they can quickly slip away from you.

To make the most of your mindful moments, here are four tips:

1. Take 3 minutes to focus

Mindfulness means being in the present moment, and a little mindfulness can give you a boost during your day. When your mind is cluttered with thoughts about your to-do list, upcoming deadlines, or any number of worries and concerns, it’s difficult to be mindful of the present moment. To quiet your mind from the clutter of thoughts spinning around in your head, give yourself a “mind shower”.

For three minutes, take your mind off the stresses of your busy life and focus your attention on what you’re doing in that present moment. Focus on your breathing, and allow yourself to become fully present in the moment. Breathing is the easiest way to stop and be in the moment, but it’s also beneficial to learn how to meditate.

Mindfulness meditation gives you a more heightened level of mindfulness because you are actively choosing to become more mindful. For example, if you sat for five minutes with no distractions (like your phone or other tasks), it would be easier to become mindful and centred during your workday.

2. Be grateful

Gratitude is a powerful emotion. It has been shown to reduce stress, lower blood pressure, and improve sleep. Taking a few minutes at the end of your day to notice the things you’re grateful for can put you in a good mood for the rest of your workday. Start by listing three things you are grateful for and repeat that list to yourself as a daily mantra.

When you’re grateful for what you’ve already accomplished, it can reduce the stress of feeling like there isn’t enough time to finish everything on your to-do list.

Gratitude can also help boost your self-esteem. Research published shows that people who are grateful and express gratitude are more likely to experience positive emotions, exhibit optimism, and feel more connected to others. 

3. Take a break

Regular breaks from your workday can help lower stress and improve your productivity. Instead of checking email and working straight through, take a 10-minute walk, read a book, or have a cup of tea. Even if you don’t feel like taking a break, it will help you enjoy your work and improve your mood.

You can also try giving yourself a “mind break” in your workday. When you feel your energy waning, take a moment to shift your focus to something that brings you joy or excitement. This might be thinking of one word that makes you smile, looking at family photos, or listening to music.

If you are trying to be mindful of what is happening in the present moment, you may find it easier to notice the details and sensations around you.

4. Transform the mundane parts of your day

Mindfulness is about being aware of the present moment and accepting it for what it is. It’s about paying attention to what’s happening around you and noticing how it makes you feel. To be truly mindful, you have to be in the present moment. One way to do this is to practise mindful eating. When you’re eating, don’t use your work time for mindless munching on snacks. Instead, become mindful of what you consume and how it affects your body and mind.

Set aside a portion of your lunchtime for mindful eating by turning off all electronic devices and making good choices about what you purchase at the grocery store.

Turning the mundane parts of your day into opportunities to be mindful can make those moments more pleasant. Changing the way you brush your teeth, wait in line at the supermarket, or give yourself a shower can turn those moments into something you look forward to doing.

Don’t rush through these daily rituals. Take your time and do them mindfully. This will help you improve your self-care while also enjoying these everyday tasks more!

In conclusion

Having a few moments in your day for yourself can make you more productive. Taking time to meditate, listen to relaxing music, or take a walk during a lunch break can help you focus and recharge.

Mindfulness is about focusing on the present moment, and it can help you slow down and make more mindful choices about how to use your time. By taking a few mindful moments during your workday, you can keep yourself grounded in the present moment and enjoy life more!