ITB December 2024/January 2025 - Magazine - Page 48
“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.”
MINDFULNESS TIPS
KARL BAKER, MINDFULNESS WORKS
3. FOCUS ON THE FLOW
6. GIVE SPACE BEFORE REACTING
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.
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.
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 Technique,
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.
48 INTHEBLACK Dec 2024/Jan 2025 SPECIAL EDITION
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
READ
centre on focusing on
an article about
the breath or body.
managing work anxiety
“When you’re present,
you start to feel better,”
he says. “You’re not
in the future, you’re
not in the past. Right
LISTEN
here, right now, you
to a podcast on
wellbeing at work
realise that you’re not
under threat.
“Like physical
exercise, the more
you do it, the more it
READ
becomes your way of
an article on
life,” he says. “The more
supporting energy
you practise, the better
levels at work
you feel.” ●
