Are you satisfied with how productive you are during the day? When you leave your desk at night, do you feel like you’ve done everything you set out to do? Or, do you wish you’d got more done and think of all the ways you procrastinated during the day? If you’re not getting as much done as you’d like to, these five mindfulness practices might help.
#1 – Meditate daily
Meditation is a common mindfulness practice for a reason: it works. And while regular meditation produces more advantages than sporadic meditation, even a beginner can reap impressive benefits from taking a few minutes to sit down and clear their mind.
Five to ten minutes is a good starting point for most people. Get away from distractions, close your eyes if you want, and focus on clearing your mind. Your attention will probably wander a little at first, which is normal.
Over time, you will find it gets easier to declutter your mind, and this will lead to better focus throughout your workday.
#2 – Journal in the morning
Writing in a journal is a simple and useful way to track your thoughts, reflect on events, and bring your mind into the present moment.
Take a few minutes every morning to jot down what you're thinking and feeling, as well as what you hope to accomplish during the day.
Use a physical notebook and pen for this - typing on a computer doesn't bring the same mindfulness benefits.
#3 – Spend time outside
There’s something about spending time in nature that really helps to clear your mind. Being outside can boost your mood, relieve stress, and help you refocus your attention.
Try to get at least fifteen or twenty minutes of fresh air every day, preferably in a green space like a park or even your backyard.
#4 – Unplug for a few minutes every day
Smartphones and laptops are convenient, but they can be terrible for your state of mind. If you're in the habit of checking your phone every five minutes, you're probably living in a state of constant distraction, instead of focusing on the present moment.
You don't have to give up your electronics completely, but your mindfulness - and your productivity - will improve if you limit your gadget use. Designate specific times of the day to check your email and surf the web, and turn off your electronics outside of those times.
#5 – Do some deep breathing exercises
Feeling scattered? Take a minute or two to pause and center yourself with a few slow, deep breaths instead. Deep breathing lowers your stress levels along with your blood pressure by stimulating your parasympathetic nervous system.
The end result? You end up feeling calmer, more present in the moment, and more prepared to get things done.
Mindfulness can make you happier, less stressed, and more productive. If you want to feel satisfied with how much you’re getting done each day, try adding one or more of these mindfulness practices to your routine. You might be surprised at how much more productive and peaceful you feel at the end of the day.
Do you use any of these mindfulness practices during your day? Share in the comments below.