How to Practice Mindfulness at Work?


We spend most of our waking hours at our workplace since our jobs pay for the bills and rents. Our occupation adds value and meaning to our life, setting a specific direction of growth and improvement in life. However, it can also add significant stress and frustration in our lives through strict deadlines, long shifts, anxiety-driven meetings, and workplace pressure. Regardless of what the profession and position are, work can be significantly stress-provoking.

Work stress often leads to cynicism, detachment, work dissatisfaction, emotional and physical exhaustion, and, worse of all, burnout. Practicing mindfulness can help alleviate such possibilities. Even though the context of mindful practices sounds like a great idea, the trouble is how and when to do it? The hordes of emails, lined up calls, and scheduled presentations and meetings spare no time for such practices. With a tiresome work routine, we risk running on almost depleting energy levels and zero motivation.


How to Deal with The Work Pressure

Planning the priorities, working the nine to ten hours shift, accomplishing a few things, and heading back home—all of this is similar for every 9-5 worker. What most people call a routine is more like an autopilot mode for the working class. The fast-paced and highly competitive workspace is without a doubt stressful, making it challenging for one to stay focused and motivated to work. Stress and frustration are now a part of work routines, making the acceptance of working under immense pressure a commonality. The fact is, unnecessary pressure and stress are what suppress the true potential of an employee. However, the way an employee deals with anxiety and stress is completely in his hands—it could result in burnout or be eradicated through a regular practice of mindfulness.

It might sound overwhelming and beyond comprehension, but practicing mindfulness is far simpler than typical perception. All it requires is a few conscious changes to regular work routines and the incorporation of productive habits. Mindfulness helps in improving mood, alleviating stress-triggering factors, improving work relationships, and increasing work satisfaction. Here is a list of a few habits and changes that could make a huge difference in your routine. We aren’t suggesting anything impossible and impractical – change a few things, and you will experience significant improvement in your work life.

1.    Take regular breaks

Most employees believe that not leaving their desks and powering through the day without a lunch will help them get things done. It might prove to be productive for a couple of days, but making it a habit can impact productivity. On the other hand, people who do take lunch breaks focus more on gulping down the food rather than relaxing.

Taking a proper break and enjoying your lunch can optimize the depleted energy levels and increase productivity. Going out and leaving your desk every once in a while and catching some fresh air improves concentration and focus, facilitates awareness, and reduces slump.

2.    Unclutter both the workspace and mental space

Clearing up the workstation is not a new concept when it comes to de-stressing at work. A well-maintained and organized desk helps in focusing on work without any distractions. However, uncluttering shouldn’t be restricted to the workstation only. A chaotic mind never leads to productive results, so work on that too.

Employ efficient practices to process data, and change your attitude towards work and problem-solving. Figure out the workflow and prioritize tasks accordingly. Without these everyday trivial distractions, productivity increases while mitigating the frustration of the work routine.


Mindfulness isn’t difficult. You just need to remember to do it. – Sharon Saltzberg


3.    Keep the phone aside

We are the generation of phone-addicts, and we all are guilty of excessive phone usage during work hours. Whether it is about scrolling the social media feed or checking emails, the constant screen time has occupied every minute of our work life. Even while having lunch, most of us are busy formulating or ticking off the to-do list. The increased screen time leaves no minutes for ourselves at the workplace.

The bombardment of emails, anxiety-provoking posts, and eye fatigue are some of the many negative impacts of this screen time. Studies suggest that eliminating emails can help in reducing adverse effects while resulting in far-reaching positive impacts. Keep your phone in your pocket to enjoy your lunch and spare a moment for yourself. Take a walk and leave your phone on your desk to clear your mind to come back refreshed and focused.

4.    The growth mindset

The monotony of the everyday tasks could stagnate the mind, leading to mental frustration. Open yourself up to new opportunities and experiment with different approaches to get things done. Challenge yourself with new responsibilities and the diverse nature of work. Ask for feedback and constructive criticism to improve your work quality. Learn new skills and adapt to new technologies to grow both professionally and personally.

Let go of a controlling mindset as everything can’t be controlled. Accept your mistakes and learn from them. In order to move forward in professional life, one has to be accepting of the present situation.

5.    Proper nourishment

A proper lunch and healthy diet help in keeping you energized throughout the day. Make sure to eat something fresh to revitalize the lost energy. Fresh fruits and vegetables help in reducing the sluggishness you feel after having lunch.

Optimize your lunch break by reading or listening to brain-stimulating music. Giving a read to a good article or book freshens up the brain while elevating your concertation levels. This also allows you to stay away from work emails and stressful social media posts and tweets.


Critical Takeaway

When it comes to improving the work-life routine, mindfulness is an excellent tool for mood maintenance. Practicing mindfulness rewards you with both professional and personal benefits. It is important to unplug and be mentally present to be more productive. The ability to set certain boundaries and knowing when to step away from hectic work is the sole difference between productive and unproductive people. Resist the urge to work for hours without a break and never agree to more work than you can handle. Give yourself time to regain the energy and refocus.

As a thank your for reading this article we would like to offer you access to a free PDF publication  from our Global Work Place Skills library.   Click here and use the product code free.


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Emotional Intelligence, Improving Self Awareness, Improving Mindfulness, Critical Thinking, Servant Leadership, Social Intelligence,


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