What some of you may not know is that I work with many high-leveled executives and corporate companies. These people are under a lot of pressure at work and constantly feel like they’ve got 50 tabs open in their brain at any one time. They often spend their days running from task to task, without giving themselves adequate breaks or downtime to disengage from the busy-ness of their days.
I’m sure you can relate this feeling. You arrive at work in the morning, check your emails and jump from task to task in a reactive manner. You get distraction after distraction and you keep on trying to focus.
Then you look at the clock and realise two hours have gone by but you haven’t done much of your actual work yet.
Recently, at one of my The Mindful Workplace seminars we talked about the myths of multitasking and implemented some mindfulness strategies to work more efficiently. The feedback was outstanding and people reported, feeling less stressed, more engaged and so much more productive in their work days.
It’s becoming common knowledge now that mindfulness can do more than just help with your stress levels, it also helps you perform better at work more efficiently.
Research, says it takes an average of sixty seconds to refocus your attention on the task at hand after a distraction, such as an email notification pop-up on your screen. If that happens every five minutes in a forty-hour working week and that’s a whopping 8.5hrs of lost time.
My mindful tip is: unless you must respond to emails in ‘real time’ try turning off your email notifications. Multitasking is a myth!
Here are our top tips for working mindfully (and getting more done!):
1) Schedule all of your tasks in your calendar
By mapping out your day and prioritise your tasks, you can prevent distractions from disengaging you. I love to have solid blocks of time in which I don’t look at my emails or my phone and just work on the task at hand. I set a timer and work purely on the one task and acknowledge the completion of the task before you go to the next one. This is called unitasking, and it’s so much more productive.
2) Check your emails only twice a day
Once at 10am and once again at 4pm. By batching the time in which you clear out your inbox, you won’t feel as though your life is dictated by that next email in which everyone in the office was CC’d you in on. Try it out!
3) Take regular breaks
I’m not talking about a break from work where you jump on Facebook and mindlessly scroll through. I’m talking about completely disengaged downtime. By scheduling planned meditation time in your calendar, you’ll be forced to switch off, even just for five minutes. Effectively, this closes down all of those open tabs in your brain, leaving you refreshed and ready to focus on the next task. Try using an app such as Insight Timer.
Overall, the key to working mindfully is to avoid multi-tasking. It doesn’t work and it leaves your brain feeling fatigue and leaves you feeling as though you haven’t accomplished anything for the day. Try unitasking and work mindfully on one task at a time and seamlessly switch your attention from task-to-task in an engaged way.
Interested in working with Mindfulmooves to improve your workplaces productivity and reduce stress levels?
Melo offers corporate mindfulness programs and private sessions. Contact [email protected]