Workplace Mindfulness: How to Boost Your Well-Being and Performance

What is mindfulness and why does it matter? 

Mindfulness is the practice of paying attention to the present moment with curiosity and openness. It involves being aware of your thoughts, feelings, sensations, and surroundings, without judging them as good or bad. Mindfulness can help you cultivate a more balanced and positive outlook on life, as well as improve your mental and physical health. 

Mindfulness is especially relevant in the workplace, where stress, pressure, and distractions are common. According to a survey by the American Psychological Association, 64% of working Americans reported that work is a significant source of stress, and only 37% said they were doing an excellent or very good job at managing it. Stress can have serious consequences for your well-being and performance, such as: 

• Reduced productivity and creativity 
• Impaired decision-making and problem-solving 
• Lowered motivation and engagement 
• Increased absenteeism and turnover 
• Higher risk of burnout, anxiety, and depression 
• Weakened immune system and chronic health issues 

Mindfulness can help you cope with stress and enhance your well-being and performance in the workplace. Some of the benefits of mindfulness include: 

• Increased focus and concentration 
• Improved memory and learning 
• Enhanced emotional regulation and resilience 
• Greater empathy and communication 
• Higher satisfaction and happiness 
• Lowered blood pressure and inflammation 

How to practice mindfulness in the workplace? 

You don’t need to spend hours meditating to practice mindfulness. You can incorporate mindfulness into your daily routine at work, with simple and accessible techniques. Here are some examples of how you can practice mindfulness in the workplace: 

• Start your day with intention: Before you dive into your tasks, take a few minutes to set an intention for your day. What do you want to accomplish? How do you want to feel? How do you want to interact with others? This can help you clarify your goals and priorities, and align your actions with your values. 
• Take mindful breaks: Throughout the day, take short breaks to pause and check in with yourself. How are you feeling? What are you thinking? What are you sensing? Notice any sensations, emotions, or thoughts that arise, without judging or reacting to them. Just observe them and let them go. This can help you refresh your mind and body, and prevent stress from building up. 
• Breathe deeply: Whenever you feel stressed, anxious, or overwhelmed, take a few deep breaths. Breathing deeply can activate your parasympathetic nervous system, which is responsible for calming and relaxing your body. Breathing deeply can also help you clear your mind and regain your focus. 
• Pay attention to your senses: One way to anchor yourself in the present moment is to pay attention to your senses. What do you see, hear, smell, taste, or touch? For example, you can focus on the colors and shapes of your surroundings, the sounds of your colleagues or the environment, the smell of your coffee or lunch, the taste of your food or drink, or the feeling of your clothes or chair. This can help you tune out distractions and appreciate the simple pleasures of life. 
• Do one thing at a time: Multitasking may seem like a good way to get more done, but it can actually impair your efficiency and quality of work. Multitasking can also increase your stress and mental fatigue, as you switch your attention from one task to another. Instead, try to do one thing at a time, and give it your full attention. This can help you improve your concentration, accuracy, and creativity. 
• Be mindful of your emotions: Emotions are natural and inevitable, but they can also affect your behaviour and performance. Instead of suppressing or avoiding your emotions, try to be mindful of them. Recognize and name your emotions, and accept them as they are. Don’t let them dictate your actions or reactions. Instead, use them as information and feedback, and choose how to respond to them in a constructive way. 
• Be mindful of your communication: Communication is a key skill in the workplace, as it affects your relationships, collaboration, and influence. To communicate mindfully, pay attention to both what you say and how you say it. Choose your words carefully, and avoid using harsh, vague, or ambiguous language. Be clear, concise, and respectful. Also, pay attention to your tone, body language, and facial expressions, and make sure they match your message. Additionally, be mindful of how you listen to others. Listen actively and attentively, without interrupting, judging, or jumping to conclusions. Show interest and empathy, and ask open-ended questions to clarify and understand. 
• End your day with gratitude: At the end of your day, take a few minutes to reflect on what you are grateful for. What went well? What did you enjoy? What did you learn? Who helped you? Expressing gratitude can boost your mood, optimism, and satisfaction, as well as strengthen your relationships and sense of purpose. 

How to foster a mindful workplace culture? 

Mindfulness is not only an individual practice, but also a collective one. A mindful workplace culture is one that supports and encourages mindfulness among its employees, leaders, and stakeholders. A mindful workplace culture can enhance the well-being, performance, and engagement of everyone involved, as well as create a positive and productive work environment. Here are some ways to foster a mindful workplace culture: 

• Lead by example: As a leader, you can set the tone and model the behaviour for your team and organization. Practice mindfulness yourself, and share your experiences and benefits with others. Demonstrate mindfulness in your actions and interactions, and show respect, compassion, and appreciation for your colleagues and employees. 
• Provide training and resources: Provide opportunities and resources for your employees to learn and practice mindfulness. For example, you can offer workshops, seminars, or coaching sessions on mindfulness and its applications in the workplace. You can also provide access to online courses, apps, books, or podcasts on mindfulness. You can also create a mindfulness space or corner in your office, where employees can meditate, relax, or recharge. 
• Encourage mindful practices: Encourage your employees to incorporate mindful practices into their workday, and support them in doing so. For example, you can start or end your meetings with a short mindfulness exercise, such as a breathing or gratitude practice. You can also encourage your employees to take mindful breaks, and avoid sending them emails or messages outside of work hours. You can also celebrate and acknowledge their achievements and efforts, and provide constructive and timely feedback. 
• Promote a culture of trust and openness: Create a culture where your employees feel safe and comfortable to express their opinions, ideas, and emotions. Encourage them to share their challenges and successes, and provide them with support and guidance. Foster a culture of collaboration and cooperation, where your employees can learn from each other and work together towards a common goal. Avoid a culture of blame, criticism, or competition, which can undermine trust and morale. 

Why is mindfulness important for World Mental Health Day? 

World Mental Health Day is an annual event that aims to raise awareness and action for mental health issues around the world. This year, the theme is “Mental Health in an Unequal World”, which highlights the impact of social and economic inequalities on mental health. 

Mindfulness can play a vital role in addressing mental health challenges and promoting mental health awareness and action. Mindfulness can help individuals cope with stress, anxiety, depression, and other mental health issues, by enhancing their emotional regulation, resilience, and self-compassion. Mindfulness can also help individuals prevent or reduce the stigma and discrimination associated with mental health, by fostering empathy, understanding, and acceptance of themselves and others. 

Mindfulness can also help organizations and communities create a more supportive and inclusive environment for mental health. Mindfulness can help leaders and managers recognize and address the mental health needs and concerns of their employees, and provide them with adequate resources and support. Mindfulness can also help employees and colleagues support each other, and create a culture of trust, openness, and respect. Mindfulness can also help stakeholders and policymakers advocate for mental health policies and initiatives, and ensure that mental health is a priority and a right for everyone. 

Conclusion 

Mindfulness is a powerful practice that can transform your well-being and performance in the workplace. By practicing mindfulness, you can cope with stress, enhance your productivity, and foster a healthy workplace culture. You can also contribute to the global movement of mental health awareness and action, and make a positive difference in the world. Start your mindfulness journey today, and discover the benefits for yourself and others. 

About the Author: Kris Schinke, Vice President – Integration  

Kris is a focused and goal-oriented business professional with extensive executive experience in retail, financial services and not-for-profit. She has a passion for inspiring and coaching others and believes a positive work culture is key for business growth and sustainability. She is adept in training, leadership and promoting teamwork.      

Kris is delighted to be working with X5 Management, not only to support valued clients but also in her executive role supporting the ongoing business growth, both internally and externally.  

She is an avid volunteer and loves to donate time and effort to a variety of organizations.   

A proponent of personal development, Kris holds an MBA from Athabasca University, her Distinguished Toastmaster designation from Toastmasters International and her Life Coaching Certification from New Skills Academy. She also attended Harvard Business School (A Culture of Health in Business) and Norquest College (Inclusion at Work, Business Economics).