5 Simple Ways to Incorporate Mindfulness Into Your Work Day (and Why it Will Help!)

For those of us who have busy working lives, the idea of incorporating mindfulness into our already packed to the rafters days can be a bit of a sore subject.

With responsibilities around the home such as taking the kids to school, daily chores and grocery shopping, heaped on to the daily tasks we’re supposed to keep on top of as part of our job descriptions, many people believe that finding a few moments for mindfulness is something that they simply don’t have the time to do.

However, it’s worth it to find the time. Taking a few minutes away from the hustle and bustle of your busy life can actually have some fantastic benefits that can help you in more ways than you might expect.

Save time

For time-strapped professionals, mindfulness can help restore focus and enable you to tackle complex projects with a clear mind, (rather than having numerous untamed thoughts running through your brain). If you choose to tough it out instead of dealing with your racing thoughts, it can actually make you less than productive.

Taking a moment to gain clarity provides an escape route from the mental chatter that can prevent you from reaching your true potential. Therefore, a few minutes of mindfulness can pay big dividends when it comes to getting the job done.

Calm your mind

Stress is one of the leading reasons for employee absences here in America. Therefore, the ability to release some of the pressures of work before they build up to the kinds of unmanageable levels that lead to illness, is a skill that anyone working in a high-pressure environment will want to master.

Mindfulness helps you to overcome adverse events and helps support positive attitudes. Therefore, it’s a great way of getting a head start on tackling the daily challenges we all face when we head off to work each morning. And, not only will it promote your own better mental health, it will also ripple out into your environment and have a positive impact on those around you.

Better health

Mindfulness isn’t just an effective tool for mental and emotional health; it also has several benefits for your physical wellbeing too!

From reducing stress, to lowering blood pressure, and reducing chronic pain, mindfulness can help you to fight the negative effects of chronic stress in a myriad of ways. By learning key mindfulness tools that you can practice pretty much anywhere at any time, you’ll also be able to enjoy better sleep and awaken each morning feeling fully rested and ready to face the day ahead.

Sounds great, right? But how do you go about incorporating mindfulness into your daily 9 to 5 routine without it blowing a big hole in your schedule?

Here are five tried and tested mindfulness techniques that you can start to add into your day. You’ll soon begin to see what a difference taking a few moments for yourself can make to your productivity, wellbeing and overall happiness.

1. Start the day right

Mornings can be manic at the best of times. Still, if you start your day off on the wrong foot, you’ll be heading for a stress-filled day before you’ve even left the house.

To incorporate mindfulness into your morning routine, rise ten minutes early for a little AM meditation before you get out of bed. This can be as simple as sitting up and closing your eyes while repeating a calming mantra of your choice or just focusing on how you’re going to make a success of the day ahead.

Next, take a mindful shower where you clear your thoughts and allow the soothing sound and feel of the water on your skin to touch each part of your body, noticing the sensation in succession from head to toe.

These few moments will help calm you, get you ready for the daily tasks to come, and help set you up for a great start to the day.

2. Mindful meetings

For many professionals, meetings can feel like time-wasters that interfere with their work days. But, what if you were intentional about approaching your meetings with a state of mindfulness? Might that change how you perceive them?

Based on my experience (and that of many of my clients), the answer is, “yes.”

If you really strive to listen without judgment to what others are saying, it will help enhance conversation and promote a better understanding of the challenges faced by other members of your team. Opening your mind up and being empathetic can help calm down tricky situations. So, take a moment to focus, hear and digest what the person is saying before choosing how to react. You might just find that you gather more information during your meetings – both in terms of what is said, and what is unsaid.

3. Take a moment

If you feel the stress of the day is becoming too much, head to a quiet space and allow your emotions to flow without judging yourself for any negative thoughts you encounter. Instead of resisting them or pretending they’re not there, you might find that acknowledging them allows them to pass more quickly.

Processing your negative feelings is key to your emotional wellbeing, so name your emotions as you experience them, visualize putting them on a leaf in a stream, and let them float away.

4. Nourish your mind and body

Rushed lunches can lead to all kinds of digestive issues, so use mindfulness to savor each flavor and texture while concentrating on eating. This will help clear the mind and refocus your concentration for the rest of the day, so feel free to leave the office for a few minutes if you think you’ll be interrupted by colleagues. Not only will this give you a nice respite from the stress of the day, it might even help you to watch your waistline, as you’ll be slowing down the rate at which you’re eating.

5. Practice deep breathing

Taking five minutes during the day to practice deep breathing techniques is the cornerstone of effective mindfulness, so choose a breathing technique that works for you and practice for at least five minutes per day.

This can be done without drawing attention to yourself – whether you’re sitting quietly in your office, commuting on the subway, or taking a break in the bathroom. Further, to really ramp things up a little, why not throw in a few visualization techniques too? Here, you imagine serene landscapes to help you reduce stress and release any pent up anxiety that’s been dogging your day.

If you’ve already been able to add a little mindfulness into your daily routine, then that’s great! You’ll already be enjoying the higher levels of emotional intelligence and greater resilience that using mindfulness techniques during your 9 to 5 can offer.

But could you be better?

Mastering the art of mindfulness can help you unlock your true potential in all areas of life, so why not take this quick quiz to get a greater understanding on your mindfulness mastery and uncover a few key areas that can help you achieve your goals and be a winner at life?

Click here to get started with my mindfulness quiz and discover how you can become happy, balanced and successful with just a few minutes each day.

Not Getting Along With Your Boss? Here’s How to Solve the Problem

Not Getting Along With Your Boss? Here’s How to Solve the Problem

When you work in close quarters with other people for 40+ hours per week, there’s bound to be tension at some point. From misunderstanding each other’s motivations to acting out during stressful circumstances, interactions may occasionally reach such a pitch that you’re forced to confront the issue head-on.

It can be uncomfortable enough when the offending party is a colleague. But, what if the person that’s grinding your gears is your boss?

It brings a whole new dimension to the problem when the person who you just can’t seem to see eye-to-eye with is the person to whom you directly report. After all, aside from the inherent power differential, that person also likely has quite a bit of influence over your ultimate ability to be successful in your job.

Boss/employee relationships are a delicate balancing act at the best of times, with both parties having to flex their diplomatic muscles when the pressure is really on at work. When nurtured and based on respect and understanding, they can produce a happy and harmonious working environment that boosts productivity. However, if this balance is upset, the ripple effect of any discord can be felt throughout the entire office.

Whatever has sparked an issue between the two of you, it is imperative that you take steps to remedy the situation as soon as possible. The longer any underlying problems are allowed to fester, the harder it will be to resolve them. In turn, this could lead to decreased job satisfaction, and perhaps even a letter of resignation when you feel that you simply can’t go on working in such a toxic environment.

If this sounds familiar, here is a guide on how to approach the issue, so that you can regain that all-important balance of respect and understanding.

Self-reflection is key 

The best place to start when addressing any rifts between you and your boss is with yourself. This is the area over which you have the most control. So, although it’s often not an easy thing to do, you need to hold a mirror up to yourself to consider some of the following questions:

  • How well are you performing in your role?
  • Are you engaged in what you’re doing? What is your attitude like?
  • Do other people have issues with your boss? Or, is it just you?
  • Have you gotten prior feedback from your boss? Have you tried to apply it consistently?

When we’re having interpersonal issues with other people, we often quick to point the finger and judge their behaviors negatively. On the flip side, when we reflect on our own actions, we are often much more forgiving. We might judge ourselves by our intentions, or make excuses for our actions. As a result, we can overlook how we might be contributing to the problems.

We have the power to control our own thought processes and actions towards people, so answer the above questions honestly and think about others who get along well with your boss. Do they interact differently? How do you perceive their attitude towards your boss? Are there behaviors that you could emulate to start and smooth things over?

If you’re not sure, it can also be helpful to talk to others who have more positive relationships with your boss for their feedback. How do they navigate the relationship? Do they have any thoughts about how you might be creating issues? Understanding yourself is critical for being emotionally intelligent. In turn, this will help you to have more fluidity in dealing effectively with a range of personalities.

Empathize with your boss

Although it might be hard to empathize with your boss when you’re experiencing interpersonal issues, it can be really helpful for improving the situation. Understanding that everyone has different motivations, and striving to understand them even if they don’t match your own can help reform your perception of that person, and therefore change your attitude towards them.

Consider what’s important to your boss? Is it important to him to stay well informed? Does she have a high sense of urgency? What values seem important to him?

For example, if your boss places a high level importance on accuracy, and you’re not attentive to detail, your boss might feel that she can’t trust you to produce quality work. Or, if your boss puts an emphasis on teamwork, and you’re highly self-reliant, then you might come across as not collaborative enough. As is the case in any relationship, if you put yourself in the other person’s shoes, you put yourself in a better position to relate to him or her effectively, and ensure that you’re doing your part to meet his or her psychological needs.

It can also be helpful to empathize with your boss as a person. For instance, once I heard one boss talk about the sense of responsibility he felt for making sure that the company kept people in a position for which they could pay for their mortgages and take care of their families. Hearing him talk about that shed new light on his focus on billing and productivity. This gave me a far better understanding of some of the stresses he was under, and how numbers meant more to him than just cash in the bank.

Open up a channel of communication

Once you’ve reflected on your role, and your boss’ potential point of view, have a conversation with him or her about how you can improve your working relationship. Make sure to ask plenty of questions and don’t assume you know how he or she is feeling.

Some questions you might want to ask during the conversation might include, how you can make his or her life easier? What does success look like in your role? What feedback would he or she give you? If he or she is willing to receive feedback, provide some suggestions (using “I” statements) that might be helpful for you.

These kinds of discussions can be helpful for getting issues out on the table in a constructive way. Just make sure to watch out for your triggers, use mindfulness techniques to calm down your body (even deep breathing will help), and guard against defensiveness.

Develop a plan to move forward

Change is critical to help restore a good working relationship with your boss, so think about how you can better meet your boss’ needs and make life easier.

Come up with at least three actions that you can start doing immediately and start to work them into your daily or weekly routine. This can include:

Focusing on your personal development – If your boss gave you any developmental feedback, make sure to work constructively to improve in those areas. For example, if your boss values teamwork, make an effort to get more involved with your colleagues and offer up any spare time you have to help them with their workload etc. Or, if accuracy is essential, look around for some proofreading software or spend an extra few moments checking your work before submitting it to your boss.

Attending to your level of engagement – If you’re feeling stressed or disengaged on the job, it’s likely that others will pick up on it. Make sure that you’re taking the appropriate steps so that you can regain a sense of meaning and satisfaction with the work you’re doing.

Staying communicative – Keeping communications channels open is key to resolving any issues in the long term, so even a quick hello by the water cooler from time to time can help keep things on civil terms and keep you both talking. You’ll also want to make sure to check in periodically to see how things are going between the two of you.

What happens when you’ve run out of options?

Sadly, the reality is in some cases that you could simply be working for a toxic boss.

Some company cultures put greater emphasis on their bottom lines than on their people, and this can often result in a toxic and harmful environment where staff turnover and absence rates are high. Although you might want to stay in this position short-term to gain experience or as a way to boost your resume, the impacts on your physical, mental and emotional wellbeing may lead you to discover that the position really isn’t worth it after all.

If you feel that you’ve tried everything to try to get along with your boss and have run out of options, don’t feel ashamed or disappointed that you want to move on to pastures new.

Ultimately, if you’ve done everything you can, this is a failure on your bosses’ part, and no job is worth damaging your health or happiness.

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