Day after day of staring at a screen can have a detrimental effect on both our mental and physical health. However, one of the ways to negate these adverse effects is by using mindfulness. Not just for those with bundles of spare time or a dedicated meditation, mindfulness can be done anywhere – including at your desk.
If you’re spending 40 hours a week in the office and feeling like you’re starting to lose touch, follow our top tips for bringing mindfulness into your working day.
Have A Desk Plant
Not just a lovely decoration, desk plants bring a whole host of health benefits – both physical and mental. From improved air quality to heightened focus, desk plants really are one of the most undervalued workplace items. Not only that, they can also provide a great opportunity to be mindful. Make an effort throughout the day to focus on its colors and textures. Desk plants are a welcome edition to any office, and they even help you focus, so you can be sure your boss will be happy!
When you’ve got deadlines looming and pressure coming at you from all directions, taking a break will be the last thing on your mind.
However taking breaks throughout the day will actually increase productivity and provide a moment of stillness.
So next time you feel yourself starting to get dragged down under the weight of never-ending emails, take a few mindful moments away from your desk. This could mean going for a quick walk, brewing a coffee and taking a moment to notice the taste and aroma, or simply taking a few deep breaths.
You’ll return to your desk feeling calmer and ready to take on the day – probably with more gusto than you would have before!
Start A Yoga Practise
Sitting at a desk all day is not good for us. Our back, shoulders and hips can all take the strain of sitting down all day. Luckily, a few simple stretches or starting a yoga practise can really help when it comes to easing desk related tension. Making a conscious effort to sit up tall, keep your shoulders back and maintain a good posture not only is great for your body, it’ll also help you to be more mindful! As mindfulness is simply being aware and conscious of your body and thoughts, making an effort to sit up straight will help you stay present, focused and perhaps even stop that 4pm slump.
If your idea of lunch involves scoffing a sandwich at your desk, it might be time for a rethink. The importance of taking an actual lunch break cannot be underestimated – and having a screen free lunch is such a good way to give yourself a proper time out.
Eating your lunch provides another opportunity to be mindful. Instead of multitasking try to focus solely on your food. Make an effort to slow down and notice how your food tastes, the colors and textures. It’ll help take your thoughts off your never-ending to-do list and come back into the present, a welcome antidote for a busy day.
Journaling is an invaluable practise and can be squeezed into even the busiest of mornings. Just before your working day begins, take a few minutes to jot down your feelings. This could be something you are grateful for, the both negative and positive emotions you are currently feeling, or even a quick recap of how you feel the day your day is going. It doesn’t matter too much what you write, simply the practise of writing down your thoughts will help you feel calmer and more in control.
Starting a mindfulness practise doesn’t have to be difficult! We hope that with these tips you can see that mindfulness can be easy to integrate into your working day. Remember not to put too much pressure on yourself – you don’t have to do all these activities perfectly from the get-go! Instead, thank yourself for putting your mental health first. Treat yourself with kindness and respect, and it won’t be long before you start to feel a difference.