In an age of constant connectivity with endless digital distractions, being present and mindful at work is arguably harder than ever.

Mindfulness is paying attention to the present moment in an accepting, nonjudgmental way and is a simple practice available to all.  It has also been shown to decrease stress, increase productivity and efficiency, and help you to form better connections with your co-workers.

Here is a quick reference list from Access EAP of some activities that we can do whilst at work, to develop our mindfulness practice:

1. Do one thing well 

Multi-tasking might sound high-powered but studies show that it’s ineffective. Switching gears repeatedly from one task to another, trips up the brain and inhibits focus on any one of them. Focussing on one task at a time generally improves your productivity and accuracy.

2. Make time during the work day to be “present”

Chances are, you already do this and don’t even realise it. Remember all those times you have been concentrating hard on a work-related task and not heard your mobile ring? That was you being mindful and present in your moment – with purpose and without judgment.

3. Practice mindful eating 

If you take lunch breaks, try taking a few bites of your meal mindfully without distraction. There are studies linking weight loss when we allow ourselves to be aware that we have eaten and are satisfied.

4. Choose to start your day purposefully rather than letting the day start you

Once you have sat down at your desk, spend a few minutes noticing your breath and concentrating on its flow – with your eyes closed.

5. Be present when interacting with a colleague in a meeting

This may mean allowing yourself to focus fully on the message of your colleague and not getting distracted by other sounds in the room.

6. Walk between meetings /clients

Don’t do emails or texts. Feel your feet on the floor, the air on your skin, smile at passers-by, take the opportunity to chat briefly with a colleague rather than running into them in the corridor as you text!

7. Start and end the work day by “returning to the breath”

Spend 10 minutes focusing on breathing is a great way to centre yourself for the day ahead or to draw the day to a close.

8. Better together

Find other workmates interested in mindfulness and practice together. There may be an unused room that could double as a “Wellness Room” or meditation space.

9. Reminders

Place a few small stickers on your computer, phone, or desk. Every time you see the stickers, use them as a reminder to pause and bring your awareness back into the present moment.

10. Find an App or Guru to follow

Some recommendations can be found here: – https://www.accesseap.com.au/newsletters/making-mindfulness-easier-a-mental-health-app-review

Have any other tips? Tell us in the comments below.