At a glance
By Linda Moon
Mindfulness is being used increasingly in the workplace to enhance productivity, relationships and wellbeing on the job.
Karl Baker, founder of Mindfulness Works, describes mindfulness as being aware on a moment-to-moment basis without judgement.
He says the benefits of mindfulness include reduced stress and mental clutter, improved focus, sleep, energy, self-love and sense of connection.
Here are seven ways to incorporate mindfulness into the workday.
1. Set intentions for the day
Intentions are grounded within the present. They are a type of direction-setting that can inform daily actions and goals. For example, “I intend to focus on one task at a time and complete project X by end of day.”
Mindfulness is great for prioritisation and intention setting. It helps us process information efficiently, logically and creatively. Setting intentions makes it easier to identify goals and objectives, and helps to visualise the tasks and pathway to get there, Baker says.
When setting intentions, it is important to frame them positively in terms of the intended outcome. Write them down and plan out any actions to take as a result. Regularly revisiting these intentions throughout the day will help to reinforce them.
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2. Practise single-tasking
In the 2022 book, Stolen Focus, Johann Hari discusses how switching between tasks, multi-tasking and stress steal our attention. Technology, in particular, is to blame as it encourages distraction, information overload and chronic switching.
Single-tasking means being present, focused and fully with one task at a time, Baker explains.
"When you’re present, you start to feel better. You’re not in the future, you’re not in the past. Right here, right now, you realise that you’re not under threat."
Another aspect of staying focused is being resilient and able to bounce back from problems and stresses. Mindfulness provides focus on the work at hand rather than being focused on survival – for example, reflecting on what happened two hours ago or projecting what might happen tomorrow, he says.
To practise single-tasking, eliminate distractions such as tech alerts and log out of any unnecessary apps, putting devices away if possible. Schedule focused work time and use noise-cancelling headphones to minimise disruptions.
3. Focus on the flow
A study on the cost of interrupted work shows it takes on average 23 minutes to restore focus after an interruption. Hari describes the deepest and most engaged and creative form of focus as the “flow state” and says it increases enjoyment of work tasks.
To train the mind to focus on one thing at a time, concentrate on the sensation of the breath, Baker suggests. Transfer that sense of single-minded focus and rhythm to the work at hand. It also helps to choose a time when there are less likely to be distractions as flow tends to come when there’s a task that is challenging without being stressful.
4. Take regular breaks
Work breaks improve the ability to stay focused and work productively. A recent study by Microsoft shows that participants who had a meditation break between meetings had brainwave patterns associated with higher engagement. Those with no break were more likely to have brainwave patterns associated with lower engagement.
A study from Washington University shows it is best to take a break at least every 60 minutes. Other methods include the Pomodoro Method, which is a short five-minute break every 25 minutes followed by a longer break after an hour. When on a break, try to choose a relaxing activity such as meditation, walking or other movement, or being creative or social.
5. Set boundaries
Workplace pressure is a common stressor, Baker says. The clarity and awareness that mindfulness brings can help us to recognise when we are doing too much and the impact it may be having.
Where possible, learn to say no, set boundaries and delegate or bring in extra team members. Communicating clearly and effectively to the wider team will provide a better chance of facilitating change.
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6. Give space before reacting
Interpersonal conflict is another common cause of workplace stress, Baker says. Mindfulness provides space to become less reactive and more emotionally intelligent, he suggests.
Mindfulness can help minimise the emotional over-sensitivity that easily happens when we’re having a bad day. Practising mindfulness can also help navigate conflict in a healthy way, such as having a coffee break to talk things through constructively with a colleague or going for a walk to unwind, Baker says.
It also helps us to give the other person the benefit of the doubt. “It’s understanding that they’re just as human as you,” Baker says.
7. Build that mindfulness muscle
Ideally, aim for 20 minutes of mindfulness meditation daily, Baker suggests. “You’re practising to get mentally fit, and then apply your fitness throughout the day.”
Baker’s techniques centre on focusing on the breath or body. “When you’re present, you start to feel better,” he says. “You’re not in the future, you’re not in the past. Right here, right now, you realise that you’re not under threat.”
“Like physical exercise, the more you do it, the more it becomes your way of life,” he says. “The more you practise, the better you feel.”
