How many times have you found yourself doing something important, and suddenly getting distracted by something else altogether? Countless, am I right? This is because it turns out to be much easier to be distracted than to focus on one thing. This is because of all the information your brain stores, and the concentration required in the background to process all that happens around you at all times. Scientific studies have shown that people who practice mindfulness have improved their job performance. They become more efficient, focused, even happier and more relaxed. This way you can better deal with problems in all walks of life, reduce stress and develop superior emotional intelligence: a very important concept for achieving professional success and for increasing productivity!
One of the great benefits of mindfulness is the improvement of an individual’s physical and mental health, increasing their ability to be resilient and better reduce stress. For companies, this translates into increased work productivity and reduced levels of absence due to illness, stress and depression, among other things. The benefits of mindfulness at work are many: amongst them, we find the ability to improve productivity and concentration, as well as making you happier and more satisfied with what you do.
Find out how you can apply mindfulness at work and be more productive!
1. Focus on one task at a time
As noted, the main principle of mindfulness is the ability to focus your attention. So avoid multitasking! You can tell yourself that you are being more productive because you have the feeling that you are doing so many things. On the contrary, however, what you are doing is dispersing your attention and effort among various tasks rather than focusing on one specific task. One of the great benefits of mindfulness at work is the ability to concentrate. This technique allows one to focus on one task before moving on to the next. The mind is focused on the present moment, and the task that has to be done and does not wander in anticipation of others. To be efficient is to focus on one task at a time, so each one will be perfect.
2. Prioritize your tasks
Before you leave work each day, check your to-do list and see which ones you’ve completed, the ones you have to complete, or the ones that have appeared and should be added. Note that a list is of no use to you if it is not properly organized, making you able to pay attention to one task at a time. Planning time and tasks is essential to working well and being productive. One way for increasing productivity is to stay organized, make a to-do list over work hours and define tasks in order of priority. Mindfulness can help you maintain a daily work routine, plan and perform tasks. The explanation is as follows: the practice of mindfulness helps to develop “mindfulness”. In this sense, it will be easier to do all the things you have planned to do during the workday, because your attention is focused on doing one thing at a time. Jumping from task to task is not productive. It will be easier to accomplish all tasks if your concentration is really focused on what you are doing.
3. Create an environment without distractions
Try and keep just the essentials in your work environment. Choose a specific time to read and reply to your emails and/or return calls, and turn off notifications on your phone or computer so that you aren’t constantly being distracted. Also, your social networks are a big point of distraction and, in principle, they won’t be missed during working hours, so please turn off these notifications too, so you can only check them at intervals.
4. Take breaks during the day
Spending 8 hours straight in front of a computer is not only unhealthy, but it may also decrease your productivity. Try taking a few breaks during the day to rest and refresh your mind. Take a few minutes to do what you have decreed not to do at work, such as sneaking a peek at social networks. Keep in check your curiosity and give yourself something less to think about that might hinder the execution of your tasks.
5. Manage your emails – and don’t let them send you!
Checking emails regularly can seem like an effective way to not let messages build up without reading. However, the constant interruption and inattention that this causes can have exactly the opposite effect. Training focus is the goal of this point. Spend time consciously on your inbox and set times to check your emails, such as when you arrive at work, at the end of the day, or between tasks that require concentration. Also try disabling incoming message alerts.
6. Keep the phone close but out of reach
Checking in every 10 minutes whatsapp group of volleyball friends can be fun, but it promotes a huge degree of distraction. Mindfulness is based on being present. The best way to do this while working is to keep the phone close enough for you to hear calls, but far enough away from your hands that you have to get up if you want to check social networks. Believe me, this little detail slows facebook hours and increases your dedication to the tasks that really matter.
7. Mindfulness helps reduce work stress
Work generates a lot of stress: the responsibility and the burden of unfulfilled tasks, the pressure of the boss, colleagues and even the constant thinking at work in free time. All this leads to anxiety, depression, mental illness and increased work absenteeism, which results in lower productivity for companies and poor health and quality of life for workers. Practicing mindfulness can help reduce stress at work and counteract negative emotions associated with work such as frustration, anger and anxiety.
Those who practice mindfulness can master their thoughts and better manage their emotions and anxiety. Practicing mindfulness at work proves that it can contribute to cope better with demanding jobs, reducing tiredness and increasing job performance and satisfaction.