Mindfulness Tips for When You’re at Work

There are times where our society focuses heavily on working, and sometimes overworking ourselves. Between the endless phone calls, emails, or meetings, it’s easy for us to fall into autopilot, and before we know it, the day is already over. But how does one get out of that autopilot and become more mindful during the work day? Here are some tips:

1. Focus On One Task at a Time

Sometimes looking at long “to-do” lists can really overwhelm us and possibly make us procrastinate on getting started. Additionally, multitasking and quickly moving from one thing to the next can create stress, overwhelm, and burnout. Instead, focus on one task at a time and take some time transitioning between tasks. When we put our focus on one thing at a time, we’re better able to ensure we complete the task thoroughly and efficiently. We lessen the chances for mistakes and having to do the task over.

2. Mindful Eating During Lunch Breaks

During lunch, utilize that time to be fully present in the moment. Compared to our work day, lunches are just a short blip in our day. Use this time wisely to truly allow yourself to reset yourself. While eating, focus on the taste, texture, look, feel, and smell of your food. If you’re able to, eat lunch away from your work space (bonus points if you’re able to eat outside and get some natural sunlight)!

3. Lessen Screen Time

We live in a world where everyone is always connected and often “plugged in.” It’s easy to get lost in texting/calling others or just doomscrolling on social media. Depending on your job, some of you may be behind screens all day long! Utilize frequent screen breaks, even if only for a few minutes every hour. Allow yourself time to disconnect.

4. Mindfully Schedule and be Present for Meetings

There are some days where it is easy for us to be back to back in meetings. Mindfully allot enough time for yourself in between meetings to allow a moment to decompress and regroup. Sometimes different meetings require us to tap into different parts of our mind. It’s important that we are not only mindful of scheduling ample time between meetings, but to also be fully present in the moment. It can be easy for us to sit in meetings and be so focused on how we’re going to respond to things, or focused on other tasks that need to be accomplished. When in a meeting, focus yourself on your surroundings and really tune in to what is being presented.

5. Body Scan Throughout the Day

Before we know it, our days can slip by, especially on really busy work days. Throughout the day, check-in with yourself and with your body. Do you notice any tension in your muscles? Do you find your jaw to be tightly clenched? Have you taken a moment to take a full, deep breath? When our mind is so focused on things that need to be done, we often neglect to focus on our body. Doing a quick body scan can help you stay grounded, alert, and focused. 

Looking for mental health support to utilize during the day? Worrywell offers lunch-time therapy! Call our office today and find out how you can be set up for a therapy session.