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Explore these top 7 proven ways to practice mindfulness at work. Paying more attention to the present moment, your own thoughts and feelings, and to the world around you, be it at work or at home will improve your general mental wellbeing.

Top 7 Proven Ways to Practice Mindfulness at Work


This article explores the top 7 proven ways to practice mindfulness at work.

By Catherine Adenle

Certain words can carry a perception of their meaning. The word, ‘Mindfulness’ is one of these words. First thoughts when we hear this word is that it has an external meaning in which we are to be ever-present of mind to what others are feeling around us. It actually does not mean this at all, but it is an internal idea that will help improve our life tremendously.

Mindfulness is the basic human ability to be fully aware and present. Be aware of where we are and what we’re doing, and not be overly reactive or overwhelmed by what’s going on around us.

Mindfulness is a quality that we all already possess, it’s not something we have to conjure up, we just must learn how to access it better. Mindfulness is innate, but it needs to be successfully cultivated through proven techniques.

See What is Mindfulness

So, how do you practice mindfulness at work?

Mindfulness is essential, an effort to live in the moment without judgment of whether a decision is right, wrong, or how it may affect you in the long-term. Too many people suffer from anxiety in their personal lives which can translate to poor work performance. When you are in a constant state of anxiety over what is to come, you never actually focus on what is right in front of you. It is time to take back the “Now” and become more mindful of the present.

Here are the top 7 proven ways to practice mindfulness at work for a better life and a more productive work experience.

  1. Practice Conscious Presence of Mind

Be present and be aware of what you are doing at work. Getting side-tracked by unnecessary head clogging thoughts, especially at work, is easy to do. Just focus on the work you’re doing and not on distracting aspects of life.

Getting sidetracked at work is very easy to do. We think about what we want to eat for lunch, what we have to do once the workday is completed, and even what the person to our right might be thinking about us.

Thoughts rage drastically in our heads when we should be focused on the task at hand. Start to maintain a conscious presence of mind at work. You are at work to do a job and other thoughts at this current juncture are futile as you cannot change what may be going on in other areas of your life. This may be easier to say than practising it, but actively practising the conscious presence of mind at work will help you to be mindful.

  1. Be Thankful and Say Thank You

A critical aspect of the top 7 proven ways to practice mindfulness at work is to be thankful and appreciate every little thing that makes you feel loved, fulfilled and alive. In your quiet moments, reminisce and be appreciative of all the great people and things around you. Also, remember to show appreciation to others for any help they render to you. This will help you to be mindful. Practising gratitude has a positive impact on you, your wellness, creativity, work relationships, and the quality of work that you do.

  1. Avoid Multi-tasking

People often brag about the fact they can multitask better than others at work. However, if when you find yourself needing to practice mindfulness, this is negative. Begin to focus your attention on one, a singular task at a time and how to do it well. It will help you to be more mindful.

  1. Remind Yourself to Switch Off

Our minds work like machines and can quickly get set to autopilot while at work. Getting off a task and focusing on other things is way too easy, so it is essential that you set reminders to take intermittent breaks, walk around, breathe in the fresh air in circulation outside your office and clear your head.

Infographic: Top 7 Proven Ways to Practice Mindfulness at Work by Catherine Adenle

7 Proven Ways to Practice Mindfulness at Work

  1. Change Your Perception of Stress

Another one of these 7 proven ways to practice mindfulness at work is knowing how to manage stress. Try actively to manage stress by focusing on what stops or relieves you from feeling stressed. It sounds difficult but you should try to embrace stress at work with mindful techniques and you will see a significant difference in your stress level.

  1. Focus on the Positive, Avoid the Negative

Our first instinct as human beings may often be a negative reaction at work to things we don’t like or can’t change. Even though this is a natural response, it should be avoided. Practice being mindful of other things that are positive at work.

See 7 Undeniable Reasons Why Quick Adaptation to Change is Vital at Work

If you are interested in learning more about Mindfulness at work, check out this Mindfulness Certification Training for Individuals and Coaches 

  1. Be Humble

A critical one of these 7 proven ways to practice mindfulness at work is knowing how to remain humble. Humility is thought of as a weakness in the world we live in today. However, the root word, “humilis” is the Latin term for “remaining grounded.” We are taught, especially in certain work environments, that humility is to be avoided, but it is the humble person that’s often more quietly productive and rises through the ranks while remaining well respected by others.

A mindful nature is possible but will take great practice. It is the focus on the now rather than what is outside of that realm, so take the time to be mindful at work as well as in your personal life.

If you work in an environment where mindfulness is a myth, it may be time to re-evaluate your working environment.

See 8 Guaranteed Ways to Make a Career Change and 20 Things Employees Value (Infographic)

If you are struggling with being mindful at work, there are apps, courses, experts, articles, journals, and meditation techniques help to you. The PDF downloadable from this page provides information on mindfulness, how to practice it and how it can help with mental health problems.

Jon Kabat-Zinn: What is Mindfulness?

Now that you have gone through the top 7 proven ways to practice mindfulness at work, what else can you add? Leave your comments below.

Catherine Adenle
Founder, Catherine's Career Corner. The career site empowering and inspiring ambitious candidates of all ages and professions to thrive and work smarter on their careers. Gladly helping all career-minded people worldwide to explore their career, manage change and understand how new technologies are changing and enhancing the future of work.
Catherine Adenle
Catherine Adenle

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