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Boosting workday productivity isn't just about working harder, it's about working smarter and staying clear-headed throughout the day. The best productivity hacks are those that incorporate mindfulness and meditation so that you're not only accomplishing more, but enjoying the process.
Ready to feel more focused and motivated at work? These 8 meditation and mindfulness practices can make a big difference in helping you to stay inspired, creative, healthy and productive at work.
Mindfulness Before Starting your Workday
Start Your Morning with Visualization
You may reach for a morning coffee to feel like a productivity superhero, but spending a few key minutes in the morning visualizing your desired accomplishments will be much more powerful in boosting productivity at work.
Visualization works by mentally rehearsing the achievement of your goals, which helps to build confidence and reduce anxiety. When you visualize accomplishing tasks each morning, you shift to an empowered mindset, making it easier to stay motivated and focused throughout the day.
Start each day by visualizing yourself completing your desired tasks with ease and feeling satisfied with your accomplishments. Walk through your day mentally and try to align with the feelings and emotions that are generated by the outcomes you seek. Aligning emotionally to your desired outcomes gives your body physiological markers and cues to follow as you make real-life decisions in the day ahead.
In short, a visualization practice helps you to start your day with a clear vision of your objectives, boosting productivity at work by aligning your thoughts and actions with your desired outcomes.
Try my guided morning visualization track to start your day: Amazing Day Ahead Morning Visualization
Create a Workspace that Sparks Inspiration
According to Dr. Waajida Small, Ph.D. and Aura Coach, “Being in the right environment makes all the difference in whether or not we can be fully present in mind and body.”
Does your workspace inspire you or distract you? If you are lacking the ability to stay focused and be productive, you may want to remove clutter and reorganize your workspace.
“The space we spend almost one-third of our day in should be healthy and inspire us to do our best work,” says Dr. Small.
A clean and organized environment helps you feel at ease. The comfort of a calm and uplifting space supports staying focused and reduces the need to seek out distractions to escape. In addition to removing and organizing clutter, create a space that engages all of your senses.
Remember that a well-ventilated space with good lighting offers a physical environment to keep you energized and alert. Incorporating plants or other sensory elements like aromatherapy can improve your mood and keep you refreshed. I personally like to keep an invigorating rose mist nearby to spritz on my face during the day. Have fun and be creative to customize a space that reflects your personality and makes you happy.
Listen to Dr. Small’s coaching track for more ideas: Create an Inspiring Workspace that Supports Productivity
Mindfulness During Your Workday
Consider Your Digital Wellbeing
Often, we get distracted by social media, texts and emails, which can seriously impact our productivity. Sometimes, even just harmlessly checking a message leads us down a rabbit hole of unintended scrolling.
To boost productivity, it's important to create some boundaries around your tech usage when you're focusing on a particular task. This means being mindful of how often you check your phone or scroll through social media during work hours.
One way to manage this is by creating some physical distance from your phone while focusing on specific tasks that need your undivided attention. In this case, you can set aside times for checking emails and messages. Taking regular work breaks without your phone can help you stay focused and reduce mental fatigue. By setting these boundaries, you can maintain better concentration and achieve more during your workday.
Listen to my coaching track for more ideas: Digital Wellbeing Check-In!
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Take Frequent Breaks to Boost Productivity
Taking short breaks throughout the workday can actually boost productivity, even though it might seem contradictory. Breaks are necessary for maintaining high levels of focus and creativity. When we allow ourselves to step away from our tasks, even for a few minutes, we give our brains a chance to rest and recharge. This can lead to more innovative thinking and better problem-solving.
Try standing up, doing some stretches, or taking a quick break to get outside and enjoy some sun or fresh air. These activities can invigorate your mind and body, helping you return to work with renewed energy and focus.
Supercharge your breaks by doing a brief meditation. Sprinkling in some short meditation during your workday enhances your mental clarity and reduces stress, making an incredibly efficient use of the short amount of time you may have to step away from your work. A brief meditation session can relax your mind and body and propel you to accomplish more when you return to work.
Try my work break meditation track: Work Break Recharge Meditation
Take Good Care of Your Physical Health
Our physical health is an important and often overlooked foundation for our mental health. Taking care of your physical body is essential for boosting productivity at work.
In the worst cases, physical pain can be a major distraction, making it difficult to concentrate and stay productive. Poor health often leads to more sick days, which creates challenging setbacks.
Instead of heading to the vending machine for a quick salt or sugar fix, which often leads to an energy crash later, opt for healthier snacks that provide sustained energy.
Prioritize physical activity not just after work, but during your day. Get out for a 10 minute walk or incorporate stretches at your desk throughout the day that will keep your muscles relaxed and improve circulation. You can also try movement meditation. Mindfulness about your physical health helps maintain energy levels and focus for achieving both your short and long term goals.
For some movement motivation during your workday, check out this meditation that includes neck stretches: Release Heavy Thoughts And Neck Tension
Take Deep Breaths for Clarity Before Meetings or Making Important Decisions
Certain times of your day or tasks may be more stressful than others. Often, when we sense stress, we look for distractions to find a false sense of comfort. What really happens is we disrupt our workflow and reduce our efficiency, creating a cycle of anxiety. By incorporating mindfulness and meditation practices, we can better manage stress and stay focused. These techniques help us remain present and centered, enabling us to boost productivity at work even during challenging tasks.
One effective way to manage stress during intense situations is by taking deep breaths. Practicing breathwork before meetings, making important decisions or during other stressful parts of the day can significantly enhance your focus and clarity. By integrating breathwork into your routine, you can reduce anxiety, improve mental clarity and ultimately boost productivity.
According to Kimberly Jameson Hohmann (eRYT-500) and Aura Coach, “Breathwork will help increase energy and just clear away fogginess in your mind if you are fatigued and tired. [Breathwork] will just help you to feel awake, alert and refreshed so that you can handle anything that comes your way.”
Breathwork engages the parasympathetic nervous system, which helps to relax the body and calm the mind. When you focus on deep, mindful breathing, you regulate your nervous system, which reduces stress hormones and slows your heart rate. This relaxation response allows you to think more clearly and make better decisions, even in high-pressure situations. Incorporating breathwork into your daily meditation and mindfulness practice can significantly boost productivity at work by enhancing your ability to stay calm and focused.
For some guided breathwork to boost productivity during your workday, check out Kimberly Jameson Hohmann’s Track: Breath Work To Increase Energy
Mindfulness After your Workday
Create a Post-Work Stress Release Routine
Once the workday is over, you still have a responsibility to preserve your wellbeing by setting boundaries, disconnecting from work tasks and allowing yourself time to relax and recharge.
Disconnecting after work is crucial for maintaining a healthy work-life balance and boosting long-term productivity. Setting boundaries to let go of tasks at the end of the day allows you to rest, release stress and enjoy other aspects of a well-rounded life you love.
Incorporating a meditation session just after you complete your work can help you disconnect from the stresses of the day. Sometimes, we just need a reminder as we step away from work that we are stepping into other aspects of our life that deserve just as much focus and energy.
Meditations can help by improving relaxation and releasing any built-up anxiety. This practice can be extremely helpful in preventing burnout by promoting a healthy balance between work responsibilities and personal relaxation.
Try my after work guided meditation to bring closure to your workday: Post-Work Stress Release & Recharge
Get More Sleep
Getting enough sleep is crucial not just for boosting workday productivity, but for success in all areas of life. Quality rest allows your brain and body to recharge, enhancing cognitive function, concentration and problem-solving abilities. Adequate sleep also supports our emotional resilience. Besides, it sure feels good to start each day refreshed and ready to tackle tasks effectively.
Prioritizing sleep is a non-negotiable when it comes to performing our best and preventing burnout. If you're having trouble sleeping, establishing an evening wind-down routine helps you to relax and prepare for rest.
Start by setting a consistent bedtime and gradually winding down activities that stimulate your mind, such as using electronic devices, eating heavy meals or engaging in intense physical activity. Instead, opt for calming activities like reading a book, taking a warm bath or practicing gentle stretching or yoga. These practices signal to your nervous system that it's time to rest and digest.
If you are still having trouble falling and staying asleep, sleep meditations can make a world of difference. Sleep meditations, meditation audio tracks you listen to while sleeping, offer relaxation techniques and soothing guidance to quiet the mind, release tension from your body and alleviate nighttime anxiety. Simply listening to a sleep meditation track can help you drift off into a blissful sleep and ensure you get deep, rejuvenating rest throughout the night.
Try my sleep meditation track to lull you to sleep: Deep Restorative Sleep You Deserve
Incorporating these mindfulness and mediation hacks into your daily habits and routine will take some time. Try picking one or two ideas that call to you and to start out with making a few simple changes to be more productive. Each week, you can add on a few more practices, slowly transforming how you approach workday productivity. By integrating mindfulness into your workday, you'll not only enhance productivity at work, but you’ll enjoy the journey to reaching your goals and achieving the success you desire.
If you’re looking for more guidance and community support, along with gratitude meditations to support your journey, join me at Aura, the most holistic meditation app on the market, for 30 days free.
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