Work and Business

6 Easy Ways To Be More Mindful At Work (And In Life)

lady sitting cross legged on floor working on laptop

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Recently, I shared an article by Elle on how to be more mindful in relationships. Today, we will be discussing how to be more mindful at work and in our daily lives.

This past year has been quite difficult and is still taking a lot of adjusting to. However, change is coming and there is hope on the horizon.

Another great aspect of mindfulness is that you can not only incorporate it during work breaks, but throughout your day — when you’re eating breakfast, washing your face, and even cooking or cleaning.

Being mindful at work can help reduce stress.

The mindfulness tips and exercises below from JobHero will help ease your mind during a stressful day.


6 Easy Ways To Be More Mindful At Work And In Life



1. Make if This, Then That Rules


Using physical notes is a great way to stay grounded throughout the day. Notes can help you leave something so you don’t have to worry about it at that moment and it’s not hovering over you and causing unnecessary stress.

A great way to practice mindfulness is to create “if this, then that” cards. These cards will serve as a way to resettle and balance you if something goes awry during the day.

For example, if you get an unpleasant email from a coworker or manager, then take a breath and reassure yourself that you’re worthy. Another example is if you feel overwhelmed at work then take a five-minute break to walk outside and do breathing exercises.


mindful at work if then worksheet


Once you write and implement multiple “if-then” cards, you will probably begin to find yourself more at peace and more efficient at your job.

Download Printable


2. Be Mindful At Work And Practice Mindful Listening


Part of mindfulness involves being mindful and aware of other people. For instance, mindful listening is making a conscious decision to openly communicate with another person by practicing active listening.

Active listening entails letting the other converser fully explain themselves while you work hard to listen and stay focused. Try not to argue or interrupt.

Both mindful and active listening are difficult skills to learn but will make your life, and those you interact with, much more easygoing.

Next time you are in a meeting or speaking with a friend or partner walk through the HEAR method below:


Don’t multitask or focus on anything except what the other person is saying. Let notes and everything else take a backseat.


As you listen, make the conscious decision to take the moment in. Be present and be satisfied with that presence.


First, ask yourself if you understand what the other person is saying. When a long pause or moment arises in the conversation then ask questions.


After the person is finished, repeat back to them what you heard to reveal that you truly listened. Summarize their main points to make sure everyone is on the same page.

Then, take either a mental or physical note for future reference.


3. Countdown From Five




This is a fun exercise!

It helps you to take in your surroundings while also distracting you from whatever is causing stress in your life. The 5-4-3-2-1 method is easy to remember.

5 things you can see

Look around the space you are in and write down anything that you see. These things can include people, colors, objects, or whatever you observe around you.

4 things you can touch

Without leaving your workspace, use your fingers and hands to observe the texture of the items around you.

If you’re working from home, and are shoeless, feel with your feet. You can also consider the clothes on your body or the temperature around you.

3 things you can hear

It helps if you close your eyes during this activity. You might hear only ambient noise, pick up on conversations happening around you, or even hear your heart beating.

2 things you can smell

Depending on where you are, this step can be tricky. You should observe the slight smell of the air or perhaps what is coming from your personal space or the office kitchen.

Maybe consider your own odor. Do you like it or did you forget your deodorant again?

1 thing you can taste

The last one is a bit more difficult, but if you have a drink then take a sip from it.

Consider the flavor and how it makes you feel. Or, think about what you plan to eat for lunch or dinner. Can you taste it in your mouth?

Again, this step is best done with your eyes closed.

Download Printable


4. Eat Mindfully


Eating mindfully has increased in popularity over the last several years because eating is something most people do daily and can also lead to health benefits, such as lowering cholesterol.

Mindful eating involves taking in the moment of eating.

Yes, it helps if the food you prepared is delicious and is savory. Maybe the food is leftovers from last night or it’s from your favorite lunch spot.

Whichever, what is most important is taking in each bite and being aware of how it makes you feel. Mindful eating will not only enhance your pallet but will also give you more joy when eating.


5. Mindful Coloring


be mindful at work - mindful coloring


Coloring isn’t just for children in elementary school. Well, we have children draw with colors often, because it helps them be creative and settle down.

So, there’s no wonder that coloring as an adult can be beneficial for your productivity at work. Mindful coloring has also been proven to reduce stress and can relax your brain.

Download Printable


6. Try the Don’t Know Activity


Sometimes, you just feel in a funk or there’s a certain emotion taking over. That’s okay, and it’s better to be in touch with your feelings.

Be mindful of how you feel. A good way to settle your mind is to think in terms of time.

1. Think 10 years ahead

  • Consider where are you living?
  • What does your living situation look like?
  • What is most important for you to have over the next ten years?
  • Consider your Ikigai or life’s mission.

2. Consider the present situation

Now, consider what is on your mind. What is challenging you right now and making you feel a certain way?

Is it someone, something occurring globally or personally? And then think about what can you do to change it?

If you can’t change things, then let them go. If you can, make a mental note to create a plan later on. Right now it’s about mindfulness.

Download All Printables

Being mindful at work and in life takes time and is a learned skill.

However, if you start implementing these mindful tactics into your daily life you will be more cognizant of who you are and will be more in tune with your emotions.

So, try to be more mindful at work and in your daily life and see if you become more at peace and happier.

This article was written by Chi Whitley on behalf of JobHero.

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  1. A Big Girl in a Big City

    That’s a great article! I’ve downloaded the printables, I love these types of exercise. Mindful listening is what I feel is missing with most people… I will recommend this post to people! Thanks for sharing 🙂

  2. Yolanda

    Mindful listening is so important – but especially at work! This is actually why I’m a big fan of setting agenda’s for meetings. That way people can talk about a specific topic so others can listen – and it’s easier for everyone to have a chance to listen and talk! I’m a big fan of mindful colouring too 🙂

    1. Alison

      Yes! Agendas are definitely a good idea – helps keep talking space for one person at a time (well usually anyway :-D)

  3. Chloe Chats

    Great post Alison! I like the idea of the 5-4-3-2-1 activity. I’ve heard of it before but not tried it before, I can see how it might help if you’re feeling a bit stressed. Also love colouring too, it really helps me feel relaxed, especially when I’m on my lunch break and just want to forget about work for that time. x

  4. Nooky T. Bhojwani

    This is such a great tip. I have been making this and that rule and it does help me to focus better as I tend to do everything all at once. All other tips are great too!. Thanks for sharing.

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