Do you want to be more productive at work, but feel overwhelmed, distracted, or stressed? Do you struggle to focus, communicate, or manage your emotions? Do you wish you could find more meaning, joy, and satisfaction in what you do?
If you answered yes to any of these questions, then your Story of My Life team has got you.
We’re diving into some mindfulness tips that can help you boost your productivity and well-being at work.
What is mindfulness and how can it help you?
Mindfulness is the practice of being aware and present in the moment, without judgment or distraction.
It means paying attention to what is happening in your body, mind, and environment, and accepting it as it is.
Mindfulness can benefit your productivity in many ways, such as:
- Reducing stress: Mindfulness can help you calm your nervous system, lower your blood pressure, and improve your immune system. It can also help you cope with negative emotions, such as anxiety, anger, or frustration, and prevent them from affecting your performance.
- Enhancing focus: Mindfulness can help you improve your concentration, memory, and learning. It can also help you avoid distractions, such as notifications, emails, or social media, and stay focused on the task at hand.
- Improving decision-making: Mindfulness can help you think more clearly, logically, and creatively. It can also help you avoid cognitive biases, such as confirmation bias, sunk cost fallacy, or overconfidence, and make better choices.
- Fostering creativity: Mindfulness can help you tap into your inner resources, such as intuition, imagination, and curiosity. It can also help you overcome mental blocks, such as fear of failure, perfectionism, or criticism, and unleash your potential.
However, practicing mindfulness in the workplace can be challenging, especially when you face deadlines, pressure, multitasking, or interruptions.
6 mindfulness tips to increase productivity at work
Tip 1: Start your day with a mindful morning ritual
One of the best ways to set yourself up for a productive day is to start your day with a mindful morning ritual. A mindful morning ritual is a series of activities that you do in the morning to prepare yourself mentally, emotionally, and physically for the day ahead.
Some examples of mindful activities that you can do in the morning are:
- Meditation: Meditation is a practice of focusing your attention on a single object, such as your breath, a word, or a sound, and observing your thoughts and feelings without judgment. Meditation can help you reduce stress, improve your mood, and increase your focus. You can use a guided meditation app, such as Headspace, Calm, or Insight Timer, or follow a simple meditation technique, such as this one.
- Breathing exercises: Breathing exercises are a practice of controlling your breath, such as inhaling and exhaling deeply, slowly, or rhythmically. Breathing exercises can help you relax your body, calm your mind, and energize your system. You can use a breathing app, such as Breathe, Prana Breath, or Breathwrk, or follow a simple breathing technique, such as this one.
- Gratitude journaling: Gratitude journaling is a practice of writing down things that you are grateful for, such as people, events, or experiences. Gratitude journaling can help you increase your happiness, optimism, and satisfaction. You can use a gratitude app, such as Grateful, 365 Gratitude, or Happyfeed, or follow a simple gratitude technique, such as this one.
- Setting an intention for the day: Setting an intention for the day is a practice of choosing a word, phrase, or goal that you want to focus on, such as “I will be kind to myself and others”, “I will finish this project by 5 pm”, or “I will learn something new today”. Setting an intention for the day can help you clarify your purpose, motivate your actions, and align your behavior. You can use an intention app, such as Intentions, MyIntent, or Intention Reminder, or follow a simple intention technique, such as this one.
Studies have shown that practicing morning mindfulness can have positive effects on your mood, energy, and performance. For example, one study found that meditating for 10 minutes in the morning can improve your attention, working memory, and executive function. Another study found that expressing gratitude in the morning can enhance your well-being, self-esteem, and productivity.
Tip 2: Prioritise your tasks and projects for the day
Another way to boost your productivity is to prioritise your tasks and projects for the day. Prioritising your tasks and projects can help you identify your most important and urgent tasks, and avoid procrastination and overwhelm.
One tool that you can use to prioritise your tasks and projects is the Eisenhower Matrix. The Eisenhower Matrix is a framework that helps you categorize your tasks and projects into four quadrants, based on their importance and urgency:
- Quadrant 1: Important and urgent. These are the tasks and projects that you need to do as soon as possible, such as meeting a deadline, solving a crisis, or responding to an emergency. You should do these tasks and projects first, and focus on them until they are done.
- Quadrant 2: Important but not urgent. These are the tasks and projects that contribute to your long-term goals, such as planning, learning, or creating. You should schedule these tasks and projects for later, and dedicate some time to them every day or week.
- Quadrant 3: Not important but urgent. These are the tasks and projects that demand your immediate attention, but do not add much value to your work, such as answering emails, phone calls, or messages, or attending meetings. You should delegate these tasks and projects to someone else, or limit the time you spend on them.
- Quadrant 4: Not important and not urgent. These are the tasks and projects that are neither relevant nor time-sensitive, such as browsing the internet, watching TV, or playing games. You should eliminate these tasks and projects from your workday, or save them for your leisure time.
You can use an app, such as Eisenhower, Priority Matrix, or Todoist, or a simple template to create your own Eisenhower Matrix and prioritise your tasks and projects.
Another tool that you can use to prioritise your tasks and projects is the ABCDE Method. The ABCDE Method is a technique that helps you rank your tasks and projects according to their importance, using the letters A, B, C, D, and E:
- A: These are the tasks and projects that are very important, and have serious consequences if you don’t do them, such as meeting a deadline, completing a report, or delivering a presentation. You should do these tasks and projects first, and focus on them until they are done.
- B: These are the tasks and projects that are important, but have mild consequences if you don’t do them, such as making a phone call, sending an email, or updating a document. You should do these tasks and projects after you finish the A tasks and projects, and not let them distract you from the A tasks and projects.
- C: These are the tasks and projects that are nice to do, but have no consequences if you don’t do them, such as chatting with a colleague, reading an article, or checking social media. You should do these tasks and projects only after you finish the A and B tasks and projects, and not let them interfere with your work.
- D: These are the tasks and projects that can be delegated to someone else, such as filing, copying, or printing. You should delegate these tasks and projects as soon as possible, and free up your time for the A, B, and C tasks and projects.
- E: These are the tasks and projects that can be eliminated, as they are not relevant or necessary for your work, such as watching TV, playing games, or browsing the internet. You should eliminate these tasks and projects from your workday, or save them for your leisure time.
You can use an app, such as ABCDE To-Do List, ABCDE Method, or ABCDE Tasks, or a simple template, to apply the ABCDE Method and prioritise your tasks and projects.
Another tool that you can use to prioritize your tasks and projects is the Ivy Lee Method. The Ivy Lee Method is a strategy that helps you focus on your most important tasks and projects, using the following steps:
- At the end of each workday, write down the six most important tasks and projects that you need to accomplish the next day. Do not write more than six tasks and projects.
- Rank the tasks and projects in order of their importance, from the most important to the least important.
- The next day, start working on the first task or project, and do not move on to the next one until you finish it. If you finish all six tasks and projects, you can work on other tasks and projects, but only after you finish the six tasks and projects.
- Repeat this process every workday, and review your progress and results.
You can use an app, such as Ivy, Ivy Lee Method, or Ivy Tasks.
The key to prioritising your tasks and projects is to focus on one task or project at a time, and avoid multitasking, which can impair your attention, memory, and efficiency. Studies have shown that multitasking can reduce your productivity by 40 per cent, lower your IQ by 10 points, and increase your stress and errors by 50 per cent.
Therefore, it is better to focus on one task or project at a time, and complete it before moving on to the next one.
Tip 3: Take mindful breaks throughout the day
Taking breaks is essential for maintaining your productivity, as it can prevent burnout, fatigue, and boredom. Taking breaks can also help you refresh your mind, recharge your energy, and restore your motivation.
However, not all breaks are created equal. Some breaks can be more beneficial than others, depending on how you spend them. To make the most of your breaks, you should use them to practice mindfulness, rather than mindlessness.
Some examples of mindful ways to spend your breaks are:
- Stretching: Stretching is a practice of moving your body, such as your arms, legs, neck, or back, to release tension, improve circulation, and increase flexibility. Stretching can help you relax your muscles, ease your pain, and enhance your posture. You can use a stretching app, such as Stretching Exercises, StretchIt, or Stretching & Flexibility, or follow a simple stretching routine, such as this one.
- Walking: Walking is a practice of moving your feet, such as walking around your office, outside, or on a treadmill, to increase your physical activity, improve your health, and boost your mood. Walking can help you burn calories, strengthen your heart, and release endorphins. You can use a walking app, such as Pacer, Stepz, or Walkmeter, or follow a simple walking technique, such as this one.
- Listening to music: Listening to music is a practice of enjoying sounds, such as classical, jazz, or ambient music, to stimulate your brain, improve your memory, and inspire your creativity. Listening to music can help you reduce stress, enhance your mood, and increase your focus. You can use a music app, such as Spotify, Apple Music, or YouTube Music, or follow a simple music technique, such as this one.
- Reading: Reading is a practice of absorbing words, such as books, articles, or blogs, to expand your knowledge, improve your skills, and enrich your imagination. Reading can help you learn new things, sharpen your mind, and entertain yourself. You can use a reading app, such as Kindle, Audible, or Blinkist, or follow a simple reading technique, such as this one.
- Doing a mini-meditation: Doing a mini-meditation is a practice of focusing your attention on a single object, such as your breath, a word, or a sound, and observing your thoughts and feelings without judgment. Doing a mini-meditation can help you calm your mind, relax your body, and increase your awareness. You can use a mini-meditation app, such as Mindfulness, Simple Habit, or Smiling Mind, or follow a simple mini-meditation technique, such as this one.
Studies have shown that taking breaks can have positive effects on your productivity, creativity, and well-being. For example, one study found that taking a 15-minute break every 90 minutes can improve your performance, satisfaction, and energy. Another study found that taking a 10-minute break every hour can enhance your creativity, problem-solving, and memory.
Tip 4: Use reminders and cues to bring your attention back to the present
It is normal and natural to get distracted or lose focus during work, especially when you face challenges, interruptions, or negative emotions. However, if you let your mind wander too much, you can miss important details, make mistakes, or waste time.
To avoid this, you should use reminders and cues to bring your attention back to the present, and refocus on the task or project at hand. Reminders and cues are signals that prompt you to check in with your attention and awareness, and remind you of your goals and intentions.
Some examples of reminders and cues that you can use are:
- Alarms: Alarms can help you keep track of your schedule, manage your time, and stay on task. You can use an alarm app, such as Alarmy, Alarm Clock, or AlarmMon, or follow a simple alarm technique, such as this one.
- Sticky notes: Sticky notes can help you remember your tasks, projects, or goals, and motivate your actions and behavior. You can use a sticky note app, such as Google Keep, Evernote, or Microsoft OneNote, or follow a simple sticky note technique, such as this one.
- Apps: Apps can help you monitor your attention, productivity, and mindfulness, and provide you with feedback, tips, and suggestions. You can use an app, such as Forest, Focus, or Mindful, or follow a simple app technique, such as this one.
Using reminders and cues can help you practice mindfulness, which means being aware and present in the moment, without judgment or distraction.
Mindfulness can help you notice and acknowledge your distractions, without judging or reacting to them, and gently redirect your attention to the present.
Tip 5: Practice mindful communication with your colleagues and clients
Communication skills are essential for productivity, collaboration, and relationship-building in the workplace. Communication skills include listening, speaking, writing, and non-verbal communication, such as body language, tone of voice, and facial expressions.
Mindfulness can help you communicate more effectively, by listening actively, speaking clearly, expressing empathy, and giving constructive feedback.
Some tips for mindful communication are:
- Pay attention to your body language, tone of voice, and facial expressions. They can convey your emotions, attitudes, and intentions, and affect how others perceive and respond to you. Try to use positive and open body language, such as smiling, nodding, or leaning forward, and avoid negative and closed body language, such as frowning, crossing your arms, or looking away. Try to use a calm and confident tone of voice, and avoid a loud or aggressive tone of voice. Try to use appropriate and consistent facial expressions, and avoid mixed or confusing facial expressions.
- Ask open-ended questions, such as “What do you think?”, “How do you feel?”, or “What do you need?”. They can encourage others to share their opinions, feelings, and needs, and show your interest and curiosity. Avoid closed-ended questions, such as “Do you agree?”, “Are you happy?”, or “Do you want this?”. They can limit others’ responses, and imply your assumptions and expectations.
- Paraphrase or summarize what you hear, such as “So, what you are saying is…”, “Let me see if I understood you correctly…”, or “In other words, you mean…”. They can help you check your understanding, clarify any confusion, and confirm any agreement. Avoid interrupting, correcting, or dismissing what you hear, as they can show your impatience, arrogance, or disrespect.
Tip 6: Cultivate a growth mindset and embrace challenges as opportunities
A growth mindset is the belief that you can improve your abilities and skills through effort and learning. A fixed mindset is the opposite of a growth mindset, which assumes that your talents and intelligence are fixed and unchangeable.
Having a growth mindset can boost your productivity, motivation, and performance, as it can help you:
- Recognise and challenge your limiting beliefs, such as “I can’t do this”, “I’m not good enough”, or “I’m too old to learn”. Instead of seeing them as facts, see them as opinions, and replace them with empowering beliefs, such as “I can learn this”, “I’m good enough”, or “I’m never too old to learn”.
- Embrace feedback and criticism, instead of avoiding or resenting them. See them as opportunities to learn, improve, and grow, and not as threats to your self-esteem or identity. Seek constructive feedback and criticism, and use them to identify your strengths and weaknesses, and set your goals and actions.
- Celebrate your progress and achievements, instead of comparing yourself to others or focusing on your failures. See them as evidence of your effort and learning, and not as indicators of your worth or status. Acknowledge your progress and achievements, and reward yourself for them.
To cultivate a growth mindset, you should practice mindfulness, which means being aware and present in the moment, without judgment or distraction. Mindfulness can help you align your work with your values, goals, and purpose, and find meaning and joy in what you do.
Over to you
These tips are based on scientific evidence and practical experience, and can help you reduce stress, enhance focus, improve decision-making, and foster creativity.
We encourage you to try them out and see the results for yourself.
You can also check out some of these additional resources, such as books, podcasts, or courses, on mindfulness and productivity:
Now, go forth and have yourself a productive and mindful day.
