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4 Easy Ways to Incorporate Mindfulness into Your Workday to Feel Happier & More Productive

Are you feeling overwhelmed, distracted or stressed?  If your answer is yes, you should think about incorporating mindfulness practices into your workday. Whether it’s your overflowing inbox or the notification ding on your phone, there are constant pulls on your attention coming from many different directions.  Unless you establish practices that support your well-being and productivity, it can be all too easy to fall into a space of worry, stress and frustration.  Often times stress can creep in when you start focusing on the past or thinking about possible “what if” future scenarios. The good news is that you are about to learn 4 different mindfulness practices that you can easily incorporate into your workday which can help you come back to the present moment supporting less stress and improved performance. 

  1. Link Mindfulness Practices to Everyday Tasks – Creating new habits can sometimes be challenging but linking your new activity to something you already do can make it easier to incorporate into your everyday life for more long-lasting effects.  What is something that you do every day at work? Perhaps it’s walking up the stairs or walking down a certain hallway.  Maybe it is taking a trip to the restroom.  Find something that you do on a regular basis at work and have that be your reminder to practice mindfulness. Whenever you do that activity come back to the present moment. Focus on bringing your attention back to your body and your breath, being present with what is.   
  2. Mindful Movement – In the hustle and bustle of the workday you may feel like you are rushing from one task to the next but what if you took a bit of time to just be present to enjoy the journey? Think about taking a mindful walk during the workday where you are present with each step without the goal of getting somewhere.  Try incorporating some mindful stretches or yoga poses throughout the workday to release tension and reduce stress.  
  3.  Meditation – Meditating during the workday can be a great way to calm down your nervous system after the everyday stressors that arise.  This can be as easy as just bringing your attention to your breath for a few minutes or even a few moments or listening to your favorite meditation app on your phone.  Take time to pause, bring your awareness to your breath and allow your thoughts to flow past without attaching onto them. 
  4. 54321 Exercise – This is a great practice to help you calm down if you are feeling overwhelmed, anxious or stressed by using all of your senses to bring you back to the present moment. You do this exercise by bringing your attention to the following things. 
  • 5 things that you see   
  • 4 things that you can feel 
  • 3 things that you hear 
  • 2 things that you smell  
  • 1 thing you can taste  

You deserve to have a fulfilling and enjoyable workday so make your well-being and happiness a priority starting today! 

By: Kristel Bauer, Sponsored by Reaction Club 

Disclaimer: The information shared in this article solely represents the opinion of the author and is meant for informational and educational purposes only.  This is not medical advice or treatment recommendations.  Always seek the guidance of your healthcare provider when you have any questions regarding your specific health, changes to diet and exercise or any medical conditions.    

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