Set your Mindfulness to Work

Do projects at work take longer than they should? It’s very likely happening because your mind wanders from the task in front of you to topics that may seem related, but really aren’t. Maybe you’re thinking about the last project you had to do and how much more time it took to finish than you expected and how you’re dreading this one because you assume it will be equally time-consuming.

These, and just about any of the other thoughts you could have while working on this project, aren’t really related to what you are doing. They’re part of the generalized, automatic chatter constantly going on in your head.

What you could use right now is a little mindfulness.

This is the practice of focusing on what’s happening in the here and now, observing your immediate surroundings using all five senses and how your body and mind feel in that space. All other thoughts should be acknowledged and then let go.

It’s a state of being truly present that many people rarely achieve, and it’s a form of meditation you can practice anywhere you are. Especially at work.

When you’re mindful and truly present while doing your job, you are paying attention to two things — your sensory input, including any notes, calculations or anything else you’re using to put your project together, and how your body and mind are reacting to the stimuli, including your thoughts and anything you’re writing or creating for the project.

PRACTICE MAKES MORE PERFECT

The semi-conscious or unconscious narrative running through our minds most of the time is so automatic it’s truly difficult to silence. Few people are able or willing to shut it off altogether.

Reminding ourselves to keep our focus in the present is a constant process, and we get better at it through repetition, exercises and choosing relevant cues to gently direct our minds back to the present moment.

These are a few of the mental drills you can try as part of your pursuit of more mindfulness, at work and anywhere else.

*Calm awakenings — Research has found that our brains release the most stress hormones just after we wake up and start thinking everything we have to do for the day ahead. Push back against this onslaught by spending 2 or 3 minutes (time it if you need to) lying back with your eyes closed, focusing on your breath and the sounds and smells of the morning. * Pause before answering — A great way to cope with the information overload we’re all dealing with is to use every

“ding” of our phones for a text or email as a reminder to pause and be present in the current moment before answering.

It adds up quickly!

*Practicing gratitude — It may seem like an overused suggestion, but it can work especially well with mindfulness.

When you stop for a moment of focus, feel grateful for what you’re able to see and do and how you can feel your body working as it keeps you connected to your surroundings.