The definition of mindfulness: 1. the quality or state of being conscious or aware of something; for example, 2. a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.
Based on research done by the Greater Good Science Center at UC Berkeley, mindfulness is good for our overall health. When working remotely, it is easy to get distracted by personal phone calls or the laundry, etc. To overcome such interruptions, here are some suggestions for being mindful:
Focus on one thing at a time: When you are on a conference call, just be on the call. Do not check e-mail or surf the web simultaneously. Staying focused is hard, but if you step away, you don’t have anything to distract you. Have a designated area or a chair where you can go while you are on the call. Close your eyes, if it helps you to stay focused.
Plan your day: Don’t jump right into e-mails or social media. Instead, take at least 20-30 minutes to plan your day and set your priorities. Pick 2-3 big items you need to address that day and add them to your calendar. I have this time for planning set on my calendar every day, and it works well for me.
Use your calendar: If you need to work on a presentation or document, put it on your calendar so that your teammates and manager know that you are busy and will not respond to e-mails right away. Close your e-mail and chat applications while you work on the document. I usually create a better document when I spend dedicated time on the task.
Take breaks: I’m still working on this one myself! Either set up an appointment on your calendar or an alarm on your phone for a break and take it when the time arrives. Take it for yourself, and not to start laundry or clean. Do what relaxes you—read a book in 15 minutes, enjoy an article, go for a short walk, or call a friend for 10 minutes.
Breathe: Do this especially if you are working on a tight timeline or dealing with a difficult co-worker. Put things in perspective and move on. I know this is easier said than done, but practice makes perfect. Breathing reduces stress and helps you calm down. Here is a one-minute exercise that can help.
Exercise: This used to be last on my list, but now it is one of the first things I do. It gets me going, and this jump-start helps me to keep moving and working for the rest of the day. Direct sunlight and fresh air are invigorating, and you will carry that energy with you all day.
Shutdown: This includes your computers, cell phones, and any similar devices after your work hours. I have my work phone set to turn off at 6 pm. Unplugging helps me stay focused on after-work activities and obligations.
Do you have any recommendations for books or websites on mindfulness?