ITB December 2024/January 2025 - Magazine - Page 47
M
indfulness 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.
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.
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.
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