Mental Health

8 Ways To Bring Mindfulness Into Your Work Day

Mindfulness reduces stress, enhances focus, and boosts productivity in the workplace. Learn how to bring mindfulness into your day to feel happier, more grounded and more focused at work.

By URLife Team
25 Apr 2023

Multitasking has become a common phenomenon in today's fast-paced world. With an enormous load of information and tasks at hand, it can be difficult to focus on one thing at a time. In an increasingly competitive environment, companies look for employees to be innovative and business-driven. The constant stress and overwhelming workloads can lead to procrastination as a coping mechanism. Even when you’re passionate about your work, it may not be enough to take your mind away from personal problems, or the constant chatter you hear around you.


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Mental multitasking can be a significant challenge as it involves juggling multiple thoughts, emotions, and distractions all at once. The result can often be  lack of productivity, decreased efficiency, and increased stress levels. It's important to understand how multitasking affects us and learn mindfulness strategies to manage it effectively. 

According to the American Psychological Association, mindful productivity is the practice of being fully present and focused on the task at hand, while also being aware of your thoughts, emotions, and surroundings. It involves using mindfulness techniques to improve productivity and efficiency, without sacrificing your well-being or mental health. 


Related story: 5 Easy Mindfulness Habits To Improve Your Mental Health


Mindfulness Can Train You To Become Productive And Creative

There is a lot of evidence proving that  mindful productivity encourages you to work smarter, not harder, by prioritising tasks, managing time effectively, and minimising distractions. Whether you are working on multiple assignments or juggling a few side projects, being mindful can help reduce stress and anxiety, increase creativity and innovation, and improve the quality of your work, says a 2022 study published in the paper Mindful. 

Mindful productivity is about peacefully admitting and accepting your feelings and thoughts while engaged in creative activities. It’s an ideal pathway that provides a new perspective on work, and life. Besides, being mindful also helps us enjoy the work and understand ourselves better. 

There are several discipline and self-regulation practices that can help cultivate mindfulness in an individual. Here are some of the benefits of being mindful at your workplace:

  • Helps minimise overthinking: According to a 2020 study issued in the paper Positive Psychology, repetitive thinking or rumination is a toxic behaviour that restrains the person from moving ahead in their life.  Being mindful helps them be more ‘present’ and not in our heads. It also makes us aware of negative or toxic thinking patterns. 
  • Fewer episodes of depression: A 2022 study by Brown University, evidence-based approaches help you break free from patterns that contribute to repeated and prolonged episodes of depression and anxiety. 
  • Increased productivity: By staying focused and aware, you can work more efficiently and effectively. A 2019 study by the University of Oxford has shown that workers/employees who are mindful and content are 13 per cent more productive than those who are not. By being mindful, you can reduce stress and anxiety, which can lead to better overall health and well-being. 
  • Better cognitive function and focus: A 2022 study by the American Psychological Association found that the target meditation group had significantly better performance on all measures of attention and had higher self-reported mindfulness. Mindfulness meditation practice and self-reported mindfulness were correlated directly with cognitive flexibility and attentional functioning. 
  • Good decision-making: Being mindful helps you approach problems and challenges with a clear and calm mind, leading to better decision-making.
  • Increased creativity: A 2022 study in the Frontiers in Psychology reveals that by being present and aware, you can tap into your creative side and develop innovative ideas. People practising mindfulness appear to generate better ideas as they can absorb and learn from their experiences without judgement. 
  • Improved relationships: Mindfulness can improve communication and empathy, leading to better relationships with colleagues and clients.


With so much information out there on the topic, some still consider mindfulness as something they have to rehearse or work on outside of work, as an activity with a devoted time and place. But, it's not always the case. Although meditation or yoga is one of the finest means to achieve mindfulness, these are not the only methods to stay in touch with feelings. Being mindful may include taking the time off for a while to appreciate the little things.


Related story: How To Be More Mindful At Work And Home


Ways To Harness Mindful Productivity

It can be challenging to maintain focus and productivity in a busy office environment. To combat distractions, try implementing some of these strategies:

  • Liberate yourself from past and future worries: Dwelling in the past or future has never benefited anyone. Getting trapped in reliving past problems or pre-living forthcoming events can only add to your stress level. Instead, focus on living in the present by keeping yourself occupied with work. 
  • Acknowledge emotions and discipline your mind: Acknowledge your negative emotions to deal with your emotional side. Practise mindfulness to discipline your mind as it helps control unnecessary feelings which reduce stress and anxiety levels. Besides, being in full control of one's thoughts can have a positive impact on our overall well-being. 
  • Find the balance between productivity and responsiveness: It is high time to prioritise tasks that lead to progress towards your goals. Make a to-do list each day, and prioritise tasks based on their level of importance and urgency. This will help segregate tasks and you may easily focus on other work peacefully. 
  • Meditate at the workplace: Meditating during the workday is not only beneficial for your mental and physical health but can also help you become more productive and efficient at work. A 2022 study  by the National Center For Complementary And Integrative Health states that meditation can change brain activity such as racing thoughts, anxiety and overthinking. It fosters inner peace. To meditate at work, you can simply find a quiet corner, close your eyes, and focus on your breath for a few minutes. You can also try guided meditations or use a meditation app to help you get started.
  • Challenge procrastination: Procrastination is a common hurdle that many people face, but it can be frustrating and counterproductive. Overcoming procrastination requires an understanding of the emotions and psychological factors that drive it. Challenge procrastination by setting a timeframe for your upcoming tasks, creating a fixed routine, and setting big breaks into small fragments.  By learning how to manage these factors, you can take control of your motivation and achieve your goals more effectively. 
  • Schedule mindful breaks: Take regular breaks throughout the day to rest your mind and recharge your batteries. Use this time to step away from your desk, not just getting up for another round of coffee, but also walking across the office to stretch your legs, to look away from the screen for some time to relieve eye strain.
  • Block out the noise: Use noise-cancelling headphones or play soothing music to help block out distracting sounds. Soothing music can heal your body and soul, as it is one of the finest as well as the most entertaining way to get away from nearby distractions. 
  • Stay organised: Keep your workspace clean and clutter-free, and develop a system for organising papers and documents. This will help you avoid feeling overwhelmed and distracted by a messy workspace.


By implementing these strategies, you can create a more focused and productive work environment, even in the midst of distractions. 


Mindfulness 101:Bring calm into your day with these daily tips. Sign up here.


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