1) BE CONSCIOUSLY PRESENT
To be mindful at work means to be consciously present in what you’re doing, while you’re doing it, as well as managing your mental and emotional state.
Action: Be present in whatever you’re doing, whether you consider it important, or not.
2) USE SHORT MINDFUL EXERCISES AT WORK
Even one minute of consciously connecting with one of your senses can be classified as a mindful exercise. You don’t need to close your eyes. You don’t even need to be sitting down.
Action. Spend one minute every hour fully connecting with one of your senses.
3) BE A SINGLE-TASKER
Nobody can actually multitask. Your brain is madly switching from one thing to the next, often losing data in the process.
Action: Challenge yourself to switch off your email notifications when working on an important task.
4) USE MINDFUL REMINDERS
Being on auto-pilot means you are not fully present and awake to the opportunities and choices around you. By using some from the reminder, you can be mindful again. The reminder shakes you out of autopilot mode.
Action: Set the timer to go off three times a day, to remind you to be awake and present to the here and now.
n5) SLOW DOWN TO SPEED UP
Effective leaders, workers and entrepreneurs slow down and reflect to make the best decisions and actions – they slow down to speed up.
Action: The next time you catch yourself rushing, stop. You’ll save energy and make less mistakes too.
6) MAKE STRESS YOUR FRIEND
If you make stress your friend, you need to change the way you think about it, and in turn, your body’s response to it. Mindfulness can help to achieve this change in perception.
Action: Spend a few minutes reaching the benefits of stress to shift your mindset.
7) FEEL GRATITUDE
Actively practicing gratitude makes you feel better and has a positive impact on your creativity, health, working relationships and quality of work.
Actions: White down one thing every day that you are grateful for about you work. Even if it is a very small thing.
8) CULTIVATE HUMILITY
Humility is often confused with meekness or timidity but you are not the same. Humility does not mean seeing yourself as inferior; it means being aware of your natural dependence on and equality with those around you.
Action: Thank a colleague that has helped you to be where you are today.
9) ACCEPT WHAT YOU CAN NOT CHANGE
Acceptance lies on the heart of mindfulness. It means to accept yourself, just as you are now, acknowledging the truth of how things are at this time before trying to change anything.
Action: Take a few moments each day to remind yourself “I am good enough” just the way I am.
10) ADOPT A GROWTH MIDSET
Expect and move towards challenges, seeing them as opportunities for inner growth. Do not mind getting negative feedback – view it has a chance to discover something new.
Action: Take on a new challenge you may normally avoid, that may stretch you a little. See the challenge as a chance for you to grow.