How to practice mindfulness in the workplace
5 minute read
From trusting your instincts to staying organised, Sookio’s Business and Finance Manager Julia knows how important it is to bring a few mindful principles into her working day.
Here, she shares her own journey and some top tips for mastering mindfulness!
What is mindfulness?
I’ll be honest. The first time someone mentioned mindfulness to me, I was slightly dismissive.
I said, “Oh, that’s nice,” and went on with my day.
Between meetings, emails, phone calls, and remembering to eat my five a day, I didn’t feel much like being ‘mindful’.
A few months later, my perspective changed. I was facing complete burnout!
I was lucky enough that I could switch off my phone, switch on the ‘Out of Office’, and focus on gaining some much-needed perspective. It was enough to make me reconsider my thoughts on this whole ‘mindfulness’ concept. I remember sitting at my desk and thinking, ‘Enough.’
Mindfulness is all about making sure you’re truly present in the moment.
The NHS webpage is a fantastic starting point for learning more about what it involves.
Being mindful can help you to:
Become more self-aware
Stay on track with your goals
Reduce your stress levels
Feel more positive
All handy tools for the workplace! It’s also well known that mindfulness can help you to improve your outlook on life, which is another bonus.
Here are a few things I’ve learned…
1. Trust yourself
I own a small food business, Our House of Spice, which is 10 years old this year. I am also a proud member of the Highland Businesswomen Board and an Ambassador for Women’s Enterprise Scotland. The header photo for this blog was taken during one of my trips back home!
Recently, I have also been given the opportunity to join the fantastic team at Sookio.
As you can probably tell, I love having a busy work life! But to work to the best of your ability, you need to take care of your mental and physical health, too.
When I first started my business, people frequently gave me their recommendations and advice.
This advice always comes from a good place, because the people around you want you to succeed. But it’s crucial to trust yourself, your intuition, and your gut. If something doesn’t feel right, it probably isn’t right and it’s important to acknowledge this.
Always be kind to the people offering you advice - but don’t feel you need to take it.
2. Choose what you engage with
Always take a considered approach to what you read, whether it’s a social media post, a newspaper article, or even a blog.
While it’s important to digest and take note of other people’s feelings and beliefs, reading too much negativity or speculation will affect you subconsciously. Think of how angry and sad you feel if you read something negative first thing in the morning. This is a big no-no for mindfulness practice!
You can adapt this approach to the workplace by keeping a positive attitude, even when things around you get stressful. Don’t let small mistakes or disagreements get to you. And if you have a problem, let your team know. Be careful not to fall into the trap of assuming the worst!
If I start to feel like things are getting on top of me, I like to have a quick break from looking at my laptop, even if only to make a cup of tea. I find it helps me prioritise my tasks and gain clarity.
It’s almost like a re-set button.
3. Learn to switch off
This one sounds like it should be easy, but I know I’m not alone in finding it difficult!
We can all be reached anywhere, at any time. While there have been brilliant strides in technology, this also means many people expect you to be there any time, whether it’s a Friday night or a Tuesday morning.
For this reason, I will only check emails during office hours and switch everything off (including work phone notifications) from Friday evening to Monday morning.
Before adopting a mindful approach, I frequently found myself checking emails on holiday or at family events. It was like I had a bit of ‘FOMO (fear of missing out)’! It took time, but I worked out that if I’m on holiday, I need to be on holiday. There’s no point being on a beach in Spain and thinking about what’s happening in the office.
When I used to think about work during my downtime, I was always left feeling like I hadn’t really had a break. I felt such a deep sense of regret and acknowledged that I had wasted precious holiday time working when I didn’t need to. I haven’t done it since.
Apps like Google Calendar are handy for setting your ‘work hours’, so people know when they can and can’t contact you about work-related matters.
4. Take some time
It’s easy to get caught up in day-to-day work and family life. We don’t mean to, it’s just the consequence of juggling different roles and responsibilities.
But it’s important to take a few moments to yourself. There’s nothing wrong with taking some me time, and relaxing when your timetable suits. It doesn’t matter if it’s Wednesday afternoon or at a set time in the evenings - it’s important to just stop and process what’s happened during the day.
I was lucky enough to travel to the Isle of Skye over the Christmas break. It was so tempting to answer a few emails and make a few January plans. So tempting in fact, I made sure I disabled my work emails from my phone before I left England. I’m so glad I did.
For a few days, I was just ‘Julia’, who didn’t have any pressing work commitments and I could just relax and take in the scenery. By the time January came around, I was raring to get back to work because I felt rested and ready for the next challenge.
Time is a gift and while it’s important to use it proactively, it’s also crucial to look after yourself.
5. Keep organised
If I know I have a holiday booked or things are going to get particularly hectic, I try and get as organised as possible. I’ve never met anyone who wishes they had left things to the last minute.
Trello is my go-to for planning. It’s so satisfying to move things to ‘Done’!
I also try and plan my day the night before while I’m in the ‘zone’. I’m not a morning person and need at least 2 cups of tea to wake up. This way, I don’t waste any time getting started with the jobs in hand - and it saves on stress!
Ready for more insights?
Take a look at the Sookio blog for more top tips on business and the world of marketing.
How do you stay mindful at work? Let us know in the comments below!