Mindful Productivity: 5 Ways to Feel More Grounded At Work
Mindfulness is the practice of being aware, present, and grounded in our experience. It teaches us to connect and root into our surroundings and physical bodies. We tend to focus on mindfulness in our personal lives through yoga, meditation, connection with nature and other grounding practices. Consequently, many of us see mindfulness as something only to cultivate outside of work instead of integrating it into our everyday experience.
We often get lost in a sea of to-do lists, agendas, and meetings, which puts our mental well-being at the bottom of the list. Here are 5 simple ways to integrate mindful practices into your routine to start prioritizing a healthier relationship with your work.
Create An Inviting Space
Your environment is crucial for your mental creativity and overall experience of your work day. Whether you have an office or you are working from home, creating a space where you feel connected and inspired is a great way to feel more grounded.
When you are creating your workspace, think about stimulating each of the 5 senses. This allows the mind to root into your experience and develop an awareness of your external environment.
Auditory: Connecting to sound is always a great way to feel more centered and is especially helpful if you struggle with distracting thoughts. Opting for an instrumental playlist ensures that you will not get overstimulated while still maintaining awareness of the present moment.
Here are some calm and grounding Spotify playlists that I love while working:
Visual: Cultivate a desk space that feels inviting, inspiring, and safe. For me, that looks like adding calm mood lighting, filling my space with one-too many plants, and making sure that my desk is free of clutter. This will look different for everyone- these practices are all about finding out what works for you.
Touch: This can be done in small ways, for example, putting a soft rug under your desk, working with a blanket on your lap, adding padding to your desk chair, or anything that makes you feel most comfortable.
Smell: Lighting your favorite candle, burning an incense, or using an essential oil diffuser is a great way to create a more welcoming environment.
Taste: Depending on your personal relationship with food, pre-making snacks or dips to enjoy while you are working can be an excellent way to stimulate your senses. If you aren’t the eat-while-you-work type, making yourself tea or beverage throughout your work day can make a big difference.
Entering Into The Flow State
The flow state is described as a space where our mind is completely grounded in our present experience, where we are peaceful yet productive. This is a state where your mind is completely focused, your senses are heightened, and you begin to move rhythmically and effortlessly. Entering into a state of pure awareness and flow is said to have many health benefits. Not only does the flow state increase productivity levels, it also creates a feelings of joy, fulfillment and connection.
In order to set yourself up for period of flow, you need to create a distraction free environment. Setting aside time in your day for uninterrupted work is crucial for this method. You can start small by using a 25 minute block to fully immerse yourself in what you are working on. Here are some tips to set yourself up for success:
Put away your phone! I know this is hard when we constantly feel the need to check our emails, socials, etc. but 1 notification ding can be enough to pull you out of the flow state.
Focus mode- Many apps and platforms have an option for “focus mode” which will block out anything else on the screen. If the platform you work on doesn’t have this option, make sure you enter fullscreen to limit distractions.
Do no disturb- Setting a period of time where you turn off notifications on your computer is recommended for full focus on the task at hand
Take Pauses For Breath Work
Our breath is an amazing way to center ourselves and connect into our physical bodies. Consciously taking small breaks between tasks to solely focus on your breathing will help to be more mindful and present.
Here are some easy breath work techniques to integrate:
Box Breathing: Breath in through your nose for a count of 4, hold your breath for a count of 4, and then release and exhale through your mouth for a count of 4.
Hand-To-Heart: Place one hand on your heart and the other on your chest. Fully breathe into your experience, expanding your chest and belly. Do this for a few minutes.
Here are some breath work techniques for specific emotional experiences:
If you are feeling anxious: Extend your exhale. Breathe in through your nose for a count of 4 and exhale through your mouth for a count of 8. This will help stimulate the vagus nerve and calm your body.
If you are feeling tired: Extend your inhale. Breathe in through your nose for a count of 8, hold for a count of 4, and then exhale through your mouth for a count of 4.
Energy Check-Ins
A big part of mindfulness is being aware of your body and mind. Often when we are working, we become so focused on a task that we neglect our body and energy level.
Setting aside a few minutes every couple of hours to check in with how we are feeling energetically is a great way to reconnect. Here are some mindfulness techniques that you can integrate:
Body Scan: Close your eyes. Starting at the top of the head slowly scan down through your body. Notice any areas of tension or discomfort. Now, begin to notice if your body feels heavy or light. The key here is not to judge, simply observe your experience and reconnect with your body.
Feeling/Energy Check: Check-in with what emotions are coming up for you throughout your work day. Make note of what tasks excite and energize you, and which tasks drain you. When we become aware of our emotional reactions, we can then schedule our day more effectively. For example, if you know that after a long meeting you feel drained and anxious, you can make sure to schedule time before and after for breath work, sensory connection, etc.
Creating a healthier relationship with your work doesn’t have to be complicated. Integrating these small practices into your daily work routine can help you feel more grounded and connected throughout your day. Mindfulness is an incredible practice of self-awareness and doesn’t have to be separate from our work. You can find ways to integrate these elements into your routine to develop a more holistic relationship with your daily work life.
