How to Use Mindfulness to Get More Done at Work
Forcing yourself to do deep work (or work focused solely on one task, without any interruptions or distractions) is an important part of productivity, but you may find that getting into this state of flow is surprisingly difficult. This comes easy to some, but if you’re not one of them, consider using some mindfulness practices to get into the right zone. Mindfulness is a bit of a buzzword these days, but there is solid research that shows how it can truly be beneficial at work. The trick is to know how to do it and be able to take advantage of it even in the office.
The connection between mindfulness and concentration
We have enough research to say with confidence that mindfulness meditation improves attention and concentration , whether you’re a child in school or an adult working in the real world. The whole idea of mindfulness may seem a little strange, all “zen” and “inner peace.” I’m not a very attractive person myself; I am much more interested in objectivity, facts and evidence. The good news is that psychology and psychiatry have shown that mindfulness—really just the ability to be present in the moment and focus on what you need to focus on—is more than just breathing and spirituality. It is something concrete and real that is useful for treating depression, stress and anxiety, and can also be very helpful when you are overwhelmed and need to withdraw into yourself.
According to the American Psychological Association , this works because focusing on your thoughts and feelings for a few minutes can reduce your body’s response to stress. The Yerkes-Dodson Law is a psychological model that suggests that to perform well, you need a little stress, but not too much, so learning to self-regulate is key to staying in that sweet spot and not letting stress take over. You.
How to Practice Mindfulness at Work
You’ll notice that many studies focus on “mindfulness meditation,” which is a mind-training practice that encourages you to take deep breaths and be aware of your body and thoughts. This all sounds complicated and not like something you might do in an office, but it is similar to progressive muscle relaxation , another stress-relieving technique that can improve productivity. It can be adapted and performed anywhere without drawing too much attention to you. You don’t need candles or singing bowls. You just need adaptable methods that you can use when you need them.
According to the Mayo Clinic , you can practice mindfulness by simply paying attention to the world around you for a moment, which is much easier to do at work than closing your eyes and doing breathing exercises for five minutes. If you’re having trouble concentrating, try eating your favorite snack and focusing intently on the smell, taste, and feel of it. Or try looking out the window, paying attention to each view individually while taking a few deep breaths. Look at a bird, people on the sidewalk, clouds, whatever – and consider each individually, noting how the moment of observation makes you feel. Getting out of your head, thinking about something other than work, and grounding yourself will help you be more productive when you get back to business.
If possible, you can do breathing exercises and real meditation. Try to find a comfortable, private place, such as an empty conference room or break room, or even your desk. Close your eyes for a minute or two, take a deep breath, and focus on your breath as it moves in and out of your body. Just think about this: inhale and exhale. Gradually relax your muscles and start over if any negative or stress-related thoughts creep in.
To truly learn mindfulness, you can also try online meditation apps or guides if you have the time and space for it. It might be best to try this at home and learn how to achieve complete zen when you need it so that you can more easily access this skill when you’re at work. The good news is that online apps and guides have also been studied and shown to have a “strong” effect on depression, stress and overall mindfulness. Try Smiling Mind , which is completely free, focuses only on mindfulness (unlike other breathing and meditation apps, which have many directions), and was highly recommended by the New York Times .