While some people bet all their money on magic tricks that promise a miracle cure to all their career problems, there are those who denounce any such strategies as a bunch of mumbo jumbo. However, there is also another group that falls somewhere in the middle of it. Ones who believe that while there is no magic potion to change your life, small and calculated steps can improve it.

Introducing mindfulness into any aspect of your life can bring benefits. However, how does it help at work? Depending on what practices and rituals you choose to incorporate into your professional life, many advantages can highly improve your productivity. They range from creating an environment designed to enhance production to eliminating the hurdles in your way.

Boosting your mindset from the get-go

To ensure the best possibilities for yourself throughout the day, it’s important to start it on the right foot. Scientists have found out that we experience a lot of stress minutes after waking up. Why is that? Well, it’s because thinking about the day ahead and all the work you have to do triggers your fight-or-flight response. To combat that, every morning, right after you wake up, dedicate a couple of minutes to focus on positive thoughts and meditate. Slowly breathe in and out, and as stressful thoughts about the day pop up, visualize letting them float off and away from you as you let the air leave your lungs.

If you have some extra time in the morning, you can create a small ritual to boost your mood right before work. Take anything that makes you feel good and become more conscious about it. Perhaps you love a warm cup of coffee before heading out to work. Instead of rushing or taking your coffee on the go, turn it into a ritual. If you make your drinks at home, lay out all of your tools before you boil the water, and while you are grinding your beans and mixing in the sugar, focus on how good it’s going to taste. Imagine how great it feels to simply sit down and enjoy it, how you’d get a boost of energy after consuming it. And as you drink it, close your eyes, savor every note, every little sip. This is the perfect little time you have for yourself.

However, not everyone is a coffee drinker, but that doesn’t mean you can’t have a morning ritual. Maybe try building one around a nice morning shower or a small physical exercise. Make yourself a delicious and nutritious breakfast, all while being mindful of how good it is for your body and soul!

Creating an environment that fosters productivity 

The next step would be to declutter and improve your workspace, be it at home, office, or anywhere else. Start by removing all distractions, anything that could take your attention away from work in front of you. It’s essential to mute any notifications and alerts that could impede the task at hand. Oh, and another thing! Don’t try to do ten different things at once. Even if the current culture is hyper-focused on the multitasking trend, it helps to prioritize and focus on one thing at a time. So, don’t be afraid to set boundaries and put other tasks on hold. Not only will your schedule be easier to manage that way, but you will also avoid a lot of unnecessary stress!

Now that your workspace is decluttered, you can add something to it that would aid in your professional development. Crystals are an excellent option for their aesthetic appeal and ability to inspire.

Black tourmaline is known to help turn negative energy into positive energy, helping those who use it combat the daily challenges at work. Put one on your office table, or wear it as jewelry, and allow yourself to feel empowered by this beautiful stone.

The Citrine Gemstone is another crystal that can aid in your day-to-day professional life. Also known as the stone of success, citrine can help you find purpose in life, gain focus for your goals, and turn your dreams into reality.

Clear quartz is one of the best crystals for work because it can help you focus on your task. Put a piece of quartz on your table and set an intention to it. Every once in a while, look at the stone or hold it in your hand as a reminder to clear your mind and get your priorities straight.

Amethyst can aid your creative journey if you work in an artistic field. Known for its beautiful purple shade, this crystal can work as a muse for your work by attracting inspiration. You can also attach an intention to it, reminding yourself to calm down and relax when things get too overwhelming.

Small exercises that can improve your work

If crystals are not your cup of tea, then there are plenty of different ways to practice mindfulness at work to improve your productivity. Many people overlook one very simple trick is beginning your day doing the tasks you like first. If you’re passionate about something, doing it first helps you get it done faster. It also kickstarts the rhythm, which you can use to finish the remaining tasks of the day.

Even if you’re at work, you can try meditation to put your mind into the right groove for a productive day. It doesn’t mean you have to get a yoga mat and sit in the middle of the cafeteria with your legs crossed and your palms pressed against each other. Meditation can take many forms, and you can employ the smallest forms of it to combat stress or inspire yourself to get things done.

Take 10 minutes to sit down at your desk, in your car, or any other comfortable place. Close your eyes, relax, and focus on your breathing. If you’re having trouble paying attention to your breathing, you can silently count on every exhale to make it even. Practice pulling your focus away from stressful thoughts into the calm rhythm of your chest rising and falling. The key is to develop a habit where you enjoy the calm. Once you reset your mind and let all the worries slip away, you’re starting your work on a happy note.

Another great exercise to practice is setting mindful reminders throughout the day. Things can get quite hectic while you’re waist-deep in the sea of tasks, so having something to remind you to take a break is fantastic. Simply set an alarm clock at your chosen intervals (like every 2-3 hours) and every time it goes off, take a deep breath. Close your eyes, disconnect from the work, and think about how your mind calms down, like a machine coming to a stop. Just for a brief moment, transport yourself to somewhere pleasant. You are in control of your breathing just as you are in control of yourself.

However, slowing down and disconnecting is not the best option for everyone. Perhaps you’re someone who believes that they perform the best under stress, and taking breaks to meditate just slows down your momentum? In that case, you can befriend the stress as a mindful exercise that could improve your productivity!

Scientists have surveyed nearly 30,000 people and found out that your perception of stress can affect your health. It turns out those people who perceive stress as harmful are more likely to have worse mental and physical health. Whereas the study group that thought the stress was, in fact, helpful to them were less likely to have health complications and had a lower mortality rate than the first group. So, instead of fearing stress and getting overwhelmed by it, make a conscious decision to change your perception.

The next time you feel stressed, pay attention to how you feel. Take note of the increased heart rate, how your breathing speeds up, how tense your muscles get. Instead of fighting back, make an effort to embrace how it feels. Turn what you thought was a negative response into a positive. Imagine it’s a rush of adrenaline that helps you conquer the tasks ahead. Be grateful that your body is helping you tackle the problems, that it energizes you and prepares you for hard work ahead. Your senses are sharp, and you’re ready for anything!

Once you turn your attention and make a conscious effort to find positive aspects in what most of the world sees as unfavorable, you gain more control. This, in turn, can boost your productivity and make work much more manageable.

So, after all, is it all cliche, or does it work?

These are just a few of the many mindfulness exercises you can practice to improve your productivity. Do they work? Are they just a cliche that many laugh at? Well, it all boils down to personal preference. But you can’t really know if they work for you without trying them out, right?

Bio

Vytautas is an enthusiastic freelance writer and creator on behalf of https://mindfulsouls.com/. He has a strong passion for mindfulness and exploring the boundaries of life through the written word.