Auditing and tax service company Deloitte has recognized the benefits of “mindfulness breaks” and has baked them into their workday schedule.
"We also encourage our people to incorporate small breaks throughout the day by scheduling 25- or 50-minute meetings," said Jen Fisher, managing director of well-being, in an Inc. article.
This approach to scheduling creates opportunities for you to recharge. Whether you practice mindfulness, listen to music, or go for a short walk outside, these moments give you freedom and flexibility.
On The Quest To Achieve Inbox Zero
It can feel like there’s no escaping your inbox, especially when the average person receives 90 emails each day. Whenever we hear that chime alert from Outlook or see that red, unread badge notification from Gmail, our pulse quickens.
Who emailed me? What do they want? And, what we’re usually all thinking: Do I have to respond?
Email is often full of deadlines and expectations. In fact, one study found that checking and sending email at work can increase your blood pressure and heart rate, and cause levels of the stress hormone cortisol to spike.
Dr. Lillian Cheung, mindfulness expert and editorial director of The Nutrition Source at Harvard, recommends that we change our mindset about email and view it as an opportunity to refresh and restore ourselves.
Before sending out your next email, try a simple breathing exercise that Cheung and Zen master Thich Nhat Hahn describe in their book, “Savor: Mindful Eating, Mindful Life.” After writing your email, stop and take three deep breaths, focusing on each inhale and exhale. Then, click send on your message.
This simple pause helps you calm down and prevents you from making mistakes. Because, let’s be honest, we’ve all spelled someone’s name wrong or made a typo in an important email. *cringe*
Keep The Mindfulness Alive
Mindfulness shouldn’t stop as soon as you close your laptop or leave the office for the day (remember that whole centuries-old practice thing?). We suggest practicing mindfulness at work simply because we tend to be more stressed than when we’re at home drinking a glass of kombucha on the couch.
However, take advantage of that relaxing time at home to sharpen your mindfulness skills as well. It’s much easier to be in the moment when you’re stress-free and calm than when you’re in a tense work conversation with cortisol running through your veins.
And, practicing mindfulness in your comfy pants with your feet up doesn’t sound like a bad place to start, now does it?