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10 Ways to Be More Mindful at Work

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What is Mindfulness? And how can it be applied at work?
When you exercise these ways to stay mindful throughout your workday, you will master important facets of daily life.

Check out the 10 tips for being more mindful at work derived from Mindfulness at Work For Dummies by Shamash Alidina and Juliet Adams. Learn more here: bit.ly/MindfulnessAtWork

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10 Ways to Be More Mindful at Work

  1. 10WaystoBeMoreMindfulatWork
  2. WhatisMindfulness? Mindfulnessatworkisallabout dedevelopingawarenessofthoughts, emotions,andphysiologyandhow theyinteractwithoneanother. Mindfulnessisalsoaboutbeing awareofyoursurroundings,help- ingyoubetterunderstandthe needsofthosearoundyou. 10WaystoBeMoreMindfulatWork
  3. WhyBeMoreMindfulatWork? Researchconcludesthatmindfulnessatworkcan: Helpemployeesdeveloppositivestrategiesfordealingwith highlystressfulenvironmentsandworkpressures Enableemployeestodealbetterwithcomplexity Enhanceemployeeself-regulationofthoughts,emotionsand behaviorsandmakethemmoreresilientwhenfacing ofchallenges Improvetaskperformance 10WaystoBeMoreMindfulatWork
  4. TIP1.BeConsciouslyPresent Inotherwords,stayawake:beawareof2aspectsofyour moment-to-momentexperience: Buthow? what’sgoingonaroundyou what’sgoingonwithin yourworkplace 1 2 10WaystoBeMoreMindfulatWork
  5. TIP1.BeConsciouslyPresent Someideastohelpyoustopbeingmindlessand unconsciousatworkandmoremindfulandpresent: Decideatthestartofyourworkdaytobepresentasbest youcan.Pauseforafewmomentsbeforeyouturnonyour computertosetthisintentioninyourmind. MakeanefforttoWORKmoreconsciously,evenifthatmeans youworkslowlyatrst.Doingsowillpayoffinthelongrun. Connectwithyoursensesratherthangettinglostintrainsof thoughtwhenperformingatask. 10WaystoBeMoreMindfulatWork
  6. TIP2.UseShortMindfulExercisesatWork Mindfulexercisestrainyourbraintobemoremindful. Themoremindfulexercisesyoudo,theeasieryour braincandropintoamindfulstate,thusoptimizing yourbrainfunction.Closeyourofficedoororplugin yourearphones,andplaytheshortaudiotrackforthese twoeasy,relaxingexercises. MindfulMinute http://www.dummies.com/WileyCDA/Section/id-821760.html 1.Centeryourself(20seconds) 2.Acknowledgewhat’sgoingon(20seconds) 3.Takeamindfulpause(20seconds) Three-StepBodyCheck hhttp://www.dummies.com/WileyCDA/Section/id-821759.html 10WaystoBeMoreMindfulatWork
  7. TIP3.BeaSingle-Tasker Whatissingle-tasking? Multi-taskingistryingtodotwo ormoretasksatthesametimeor switchingbackandforthbetween tasks.Nobodycanactuallymulti-task. IInreality,yourbrainismadlyswitch- ingfromonethingtothenext,often losingdataintheprocess. 10WaystoBeMoreMindfulatWork
  8. TIP4.UseMindfulReminders Evertrytoremembertodosomethingbutneedaremindertoremember? Thereasonyouforgettobemindfulisbecauseyourbrain’sdefaultmodeisto behabituallylostinyourownthoughts–runningasortofinternalnarrative, almostdream-like. Byusingsomeformofreminder,youcanbemindfulagain. Theremindershakesyououtofautopilot. Trythesereminders: ••Settinganalarmonthephone–evenavibratingalarmthatdoesn’t disturbothersworkswell. • Jottingmindfulnessinyourcalendar–settinganappointmentwithyourself! •Placingasmallnoteorpictureonyourdesktoremindyoutobemindful. Allthesethingsareopportunitiestocomebackintothepresentmoment,tosee yourselfandyoursurroundingsafresh. 10WaystoBeMoreMindfulatWork
  9. TIP5.SlowDowntoSpeedUp Effectiveleaders,workersandentrepreneursslowdownandreectto makethebestdecisionsandactions–theyslowdowntospeedup. That’samindfulwayofworking. CleaClearly,restcanincreaseefficiency.Ifyoudomanagetogetaboutseven hoursofsleepandachieveacertainamountofwork,imaginewhat wouldhappenifyoualsodidafewmini-mindfulnessexercisesduring theday?Yourbrainwouldbecomeevenmoreefficient,focused,effec- tiveatcommunicatingwithothersandbetteratlearningnewskills. 10WaystoBeMoreMindfulatWork
  10. TIP6.MakeStressYourFriend Yes!Yourbeliefsaboutstress,scienticresearchhasshown,affect howtheyimpactyourhealthandwellbeing.Ifyouwanttomake stressyourfriend,youneedtochangethewayyouthinkaboutit and,inturn,yourbody’sresponsetoit.How?Mindfulness. WORKCHALLENGE>>>HEARTRATERISES>>>BREATHINGACCELERATES>>> Yourbodyiscommunicatingwithyou. Observethesebiologicalresponsesandshiftyourattitude: •Choosecreativityovernegativity •Begratefulthestressresponseisenergizingyou •Yourbodyispreparingyouforyourupcomingchallenge •Afas•Afasterheartratesendsmoreoxygenaroundyourbody Wait,what?! 10WaystoBeMoreMindfulatWork
  11. TIP7.FeelGratitude Didyouknowthehumanbrainhasanaturalnegativitybias? (Haveyoueverheardofababybeingbornlaughing?) Essentially,wearehard-wiredtodwellmoreonthethingsthatgowrongthanthe thingsthatgowell.Theantidote?Gratitude! Plentyofevidencesuggeststhatactivelypracticinggratitude • Makesyoufeelbetter •• Hasapositiveimpactonyourcreativity • Improveshealth • Improvesworkrelationshipsandqualityofwork. • Makesbothworkandhomemorepositiveexperiences Usegratitudetoneutralizeyourbrain’snaturalnegativitybias. 10WaystoBeMoreMindfulatWork
  12. TIP8.CultivateHumility Humility:fromtheLatinhumilis,meaninggrounded Howishumilitylinkedtomindfulness?Mindfulnessisaboutacceptingyourself justasyouare,andbeingopentolisteningtoandlearningfromothers. Mindfulnessisalsosynonymouswithgratitude–youappreciatehowothers havehelpedyou.Andsomeonewhoisgratefulforthecontributionofothers isnaturallyhumble. TTodevelopalittlemorehumility,tryto •Undertakemindfulexercises •Makealistofthepeoplewhohavehelpedyouinyourlife,education, andwork •Showappreciation •Valueotherpeople’sopinions 10WaystoBeMoreMindfulatWork
  13. TIP9.AcceptWhatYouCan’tChange Oh,that’satoughone,isn’tit?Butit’sapowerfultooltohaveinyour work-lifetoolkit. Thestartingpointofself-improvementandpersonaldevelopment,inthe workplaceandhome,isself-acceptance. Self-acceptanceisembracingallfacetsofyourself–yourweaknesses, shortcomings,aspectsyoudon’tlikeandthoseyouadmire. Whenyouacceptyourself,andevenmisstepsatwork(andeveryone mamakesthem): •Youcutdownonenergy-drainingself-criticism •You’reabletoenjoyyoursuccessesandsmileatyourshortcomings •Youcanachieveaclarityofmindthatallowsyoutoworkonthoseaspects ofyourselfyouwishtoimprove 10WaystoBeMoreMindfulatWork

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