6 Ways To Be Mindful In Your Career

Why is mindfulness being talked about, especially in the workplace?

First of all, stress has resulted in depression, which affects 1 in 5 people. In fact, it’s reported that a typical office worker can only stay focused for about 11 minutes before getting easily distracted, thus contributing to a 20% decrease in work performance. So, what can be done?

Fortunately, mindfulness can reduce the stress that comes from depression and deficiencies that come with it. As a result, mindfulness has made its way into the workforce, thus making it essential for better work performance – no matter the industry!

So, if you’re looking to enhance your work routine in the following ways:

  • Reduce stress daily
  • Implement a few mindful exercises into your day, OR
  • Want to try something new in your work life

… then consider implementing these 6 tips on being mindful in your career.

  1. Action V. Reaction

At work, you’ll need to have a cool head just to get through the day. The last thing you want is to lose your cool at work over something trivial.

So, before you react to something, think about how you should act. That means, take the time to breathe. Observe how you’re breathing. By focusing on breath, it allows you to respond to surroundings, circumstances, etc., rather than act on impulse, because something is scandalous or offensive. Rather, you can use this deeper connection to your breath to stay calm and focused.

  1. Set “Mindful” Goals

Have you ever set goals for work? Try setting goals for mindfulness.

One of the best “mindful” goals is practicing meditation. Even a goal of meditating for one minute daily during the workday can suffice for practicing mindfulness.

By setting mindful goals, it’s easier to mentally switch gears, and avoid the unwanted stress from things that can happen in the workplace – angry employees, angry customers, etc. But, whatever you do: Don’t have your phone on while committing to complete these goals.

  1. Practice “Mindful” Eating

Now that you know about mindful breathing and meditating, what about mindful eating?

Yes! Mindful eating is beneficial in helping you when it comes to health and wellbeing. Throughout the day, take the time prior to meals to connect the eating process with each of your senses – sight, smell, hearing, touch, and taste. Here’s how it works:

  • First, look at your food.
  • Notice the aroma of your food
  • Take a bite, while accounting for the taste of the food, the sound of your chewing, etc.
  1. 5-Minute Rituals

Don’t have enough time at work to be mindful? No problem! 

Consider implementing 5-minute rituals to practice mindfulness before, at, and after work. Here are some ideas:

  • Closing your eyes in the quiet for 5 minutes (i.e. before a conference session)
  • A mindful walk during your lunch break
  • Taking a calming shower when you get home from work (focusing on sound and touch)
  1. Be More Self-Aware

Speaking of the senses, you’ll need to hone into them, in order to grow more self-aware. Yes, engaging with the five senses helps you bring more mindfulness into your work life.

Self-awareness involves using the five senses to connect with what’s going on around you, while focusing on breath. Take a moment to pause, and then look around you to see what’s going on. When you’re in the moment, you’ll have a clear idea on what needs to be done and what can wait. This is the mentality that you should have in the workplace.

  1. Have No-Phone Meetings

Finally, hide your phone. (You heard right!)

Believe it or not, your phone can create distractions at work, especially when you’re in a meeting. Even when you’re trying to email colleagues, it can still be tempting to reach for that phone and either text people, visit social media, etc. 

Therefore, your company should create a policy that prohibits phone use in meetings, or at least bring in a designated drawer where employees can place their phones during serious work time. Not being a slave to your phone can be freeing and allow you to stay focused at work. 


So you see, mindfulness can do wonders, especially in the workplace. By implementing these 6 tips, not only will you see improvement in your work productivity, you’ll also reduce stress while pursuing a career that you’ve worked so hard for.

Photo by Georgia de Lotz on Unsplash

Kristin Herman is a writer and editor at Ukwritings.com and Academized.com. She is also a contributing writer for online publications, such as Boomessays.com. As a marketing writer, she blogs about the latest trends in digital and social media marketing.