10WaystoBeMoreMindfulatWork

WhatisMindfulness? Mindfulnessatworkisallabout dedevelopingawarenessofthoughts, emotions,andphysiologyandhow theyinteractwithoneanother.
Mindfulnessisalsoaboutbeing awareofyoursurroundings,help- ingyoubetterunderstandthe needsofthosearoundyou. 10WaystoBeMoreMindfulatWork

WhyBeMoreMindfulatWork? Researchconcludesthatmindfulnessatworkcan: Helpemployeesdeveloppositivestrategiesfordealingwith highlystressfulenvironmentsandworkpressures Enableemployeestodealbetterwithcomplexity
Enhanceemployeeself-regulationofthoughts,emotionsand behaviorsandmakethemmoreresilientwhenfacing ofchallenges Improvetaskperformance 10WaystoBeMoreMindfulatWork

TIP1.BeConsciouslyPresent Inotherwords,stayawake:beawareof2aspectsofyour moment-to-momentexperience: Buthow? what’sgoingonaroundyou
what’sgoingonwithin yourworkplace 1 2 10WaystoBeMoreMindfulatWork

TIP1.BeConsciouslyPresent Someideastohelpyoustopbeingmindlessand unconsciousatworkandmoremindfulandpresent: Decideatthestartofyourworkdaytobepresentasbest youcan.Pauseforafewmomentsbeforeyouturnonyour
computertosetthisintentioninyourmind. MakeanefforttoWORKmoreconsciously,evenifthatmeans youworkslowlyatrst.Doingsowillpayoffinthelongrun. Connectwithyoursensesratherthangettinglostintrainsof thoughtwhenperformingatask. 10WaystoBeMoreMindfulatWork

TIP2.UseShortMindfulExercisesatWork Mindfulexercisestrainyourbraintobemoremindful. Themoremindfulexercisesyoudo,theeasieryour braincandropintoamindfulstate,thusoptimizing yourbrainfunction.Closeyourofficedoororplugin
yourearphones,andplaytheshortaudiotrackforthese twoeasy,relaxingexercises. MindfulMinute http://www.dummies.com/WileyCDA/Section/id-821760.html 1.Centeryourself(20seconds) 2.Acknowledgewhat’sgoingon(20seconds) 3.Takeamindfulpause(20seconds) Three-StepBodyCheck hhttp://www.dummies.com/WileyCDA/Section/id-821759.html 10WaystoBeMoreMindfulatWork

TIP3.BeaSingle-Tasker Whatissingle-tasking? Multi-taskingistryingtodotwo ormoretasksatthesametimeor switchingbackandforthbetween
tasks.Nobodycanactuallymulti-task. IInreality,yourbrainismadlyswitch- ingfromonethingtothenext,often losingdataintheprocess. 10WaystoBeMoreMindfulatWork

TIP4.UseMindfulReminders Evertrytoremembertodosomethingbutneedaremindertoremember? Thereasonyouforgettobemindfulisbecauseyourbrain’sdefaultmodeisto behabituallylostinyourownthoughts–runningasortofinternalnarrative, almostdream-like.
Byusingsomeformofreminder,youcanbemindfulagain. Theremindershakesyououtofautopilot. Trythesereminders: ••Settinganalarmonthephone–evenavibratingalarmthatdoesn’t disturbothersworkswell. • Jottingmindfulnessinyourcalendar–settinganappointmentwithyourself! •Placingasmallnoteorpictureonyourdesktoremindyoutobemindful. Allthesethingsareopportunitiestocomebackintothepresentmoment,tosee yourselfandyoursurroundingsafresh. 10WaystoBeMoreMindfulatWork

TIP5.SlowDowntoSpeedUp Effectiveleaders,workersandentrepreneursslowdownandreectto makethebestdecisionsandactions–theyslowdowntospeedup. That’samindfulwayofworking. CleaClearly,restcanincreaseefficiency.Ifyoudomanagetogetaboutseven
hoursofsleepandachieveacertainamountofwork,imaginewhat wouldhappenifyoualsodidafewmini-mindfulnessexercisesduring theday?Yourbrainwouldbecomeevenmoreefficient,focused,effec- tiveatcommunicatingwithothersandbetteratlearningnewskills. 10WaystoBeMoreMindfulatWork

TIP6.MakeStressYourFriend Yes!Yourbeliefsaboutstress,scienticresearchhasshown,affect howtheyimpactyourhealthandwellbeing.Ifyouwanttomake stressyourfriend,youneedtochangethewayyouthinkaboutit and,inturn,yourbody’sresponsetoit.How?Mindfulness.
WORKCHALLENGE>>>HEARTRATERISES>>>BREATHINGACCELERATES>>> Yourbodyiscommunicatingwithyou. Observethesebiologicalresponsesandshiftyourattitude: •Choosecreativityovernegativity •Begratefulthestressresponseisenergizingyou •Yourbodyispreparingyouforyourupcomingchallenge •Afas•Afasterheartratesendsmoreoxygenaroundyourbody Wait,what?! 10WaystoBeMoreMindfulatWork

TIP7.FeelGratitude Didyouknowthehumanbrainhasanaturalnegativitybias? (Haveyoueverheardofababybeingbornlaughing?) Essentially,wearehard-wiredtodwellmoreonthethingsthatgowrongthanthe thingsthatgowell.Theantidote?Gratitude!
Plentyofevidencesuggeststhatactivelypracticinggratitude • Makesyoufeelbetter •• Hasapositiveimpactonyourcreativity • Improveshealth • Improvesworkrelationshipsandqualityofwork. • Makesbothworkandhomemorepositiveexperiences Usegratitudetoneutralizeyourbrain’snaturalnegativitybias. 10WaystoBeMoreMindfulatWork

TIP8.CultivateHumility Humility:fromtheLatinhumilis,meaninggrounded Howishumilitylinkedtomindfulness?Mindfulnessisaboutacceptingyourself justasyouare,andbeingopentolisteningtoandlearningfromothers. Mindfulnessisalsosynonymouswithgratitude–youappreciatehowothers
havehelpedyou.Andsomeonewhoisgratefulforthecontributionofothers isnaturallyhumble. TTodevelopalittlemorehumility,tryto •Undertakemindfulexercises •Makealistofthepeoplewhohavehelpedyouinyourlife,education, andwork •Showappreciation •Valueotherpeople’sopinions 10WaystoBeMoreMindfulatWork

TIP9.AcceptWhatYouCan’tChange Oh,that’satoughone,isn’tit?Butit’sapowerfultooltohaveinyour work-lifetoolkit. Thestartingpointofself-improvementandpersonaldevelopment,inthe workplaceandhome,isself-acceptance.
Self-acceptanceisembracingallfacetsofyourself–yourweaknesses, shortcomings,aspectsyoudon’tlikeandthoseyouadmire. Whenyouacceptyourself,andevenmisstepsatwork(andeveryone mamakesthem): •Youcutdownonenergy-drainingself-criticism •You’reabletoenjoyyoursuccessesandsmileatyourshortcomings •Youcanachieveaclarityofmindthatallowsyoutoworkonthoseaspects ofyourselfyouwishtoimprove 10WaystoBeMoreMindfulatWork