10 Simple Ways to Boost Your Productivity with Mindfulness
“If you can change your mind, you can change your life.” — William James
In today’s hectic work culture and the struggle to balance personal life and work, it has become a prerogative to maintain optimum productivity levels with endless obligations and a flood of distractions.
The ever-present shadow of technology has made our minds chaotic and left us bewildered.
The availability of excessive choices in every sphere of our lives has numbed our decision-making abilities and more often than not, we are faced with diminishing levels of energy, be it our jobs or our leisure time. This directly affects the way we behave at work and our efficiency in doing day-to-day tasks.
Definitions of Mindfulness
The antidote to this predicament is practicing mindfulness (interrelated to meditation) in our everyday activities. But what is mindfulness?
Oxford Dictionary defines mindfulness as:
1. the quality or state of being conscious or aware of something.
2. a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.
Another definition by mindful.org goes thus:
“Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly judgemental or overwhelmed by what’s going on around us.”
By carefully dissecting and analyzing the above definitions, we can describe mindfulness as:
- being conscious of, or being present in whatever we do.
- being aware of our thoughts, feelings, sensations, and surroundings.
- doing all of this in an accepting state of mind and without passing any judgment whatsoever.
- a healing technique.
By being mindful in this way, we are able to see things calmly and clearly, and it improves our ability to make decisions, ultimately leading to a more productive life.
Mindfulness and the Human Brain
The magic of mindfulness lies in the fact that our brains are ‘neuroplastic’, indicating our ability to learn, unlearn, and grow. We have anything but fixed temperaments.
Our brains constantly undergo changes, and the way we experience the present can transform our perceptions of fulfillment and the meaning of life.
Several studies have been conducted that support the conclusion that mindfulness can lead to neurological changes.
For instance, in a research study conducted by the National Institutes of Health, it was found that mindfulness meditation reduced the activity of the amygdala and altered the size of the brain, leading to reduced stress and improved productivity and efficiency.
A thesis by Richard Widdett titled ‘Neuroplasticity and Mindful Meditation’ concluded that “Through the change in the structure of the brain, we are able to dramatically reduce our levels of stress, amplify our ability to focus, and increase our overall well-being.”
“When we are mindful, deeply in touch with the present moment, our understanding of what is going on deepens, and we begin to be filled with acceptance, joy, peace, and love.” — Thich Nhat Hanh
Benefits of Mindfulness
Mindfulness is not something alien or something out of this world. We all have the innate ability to be mindful, we just have to realize it. When we practice mindfulness through meditation, we shouldn’t focus too much on what we can gain from it, rather just practice it.
Nonetheless, there are numerous science-backed benefits of being mindful, or no one would be doing it. Here are some of them:
- Reduction in anxiety, stress, and depression
- Improvement in cognitive function
- Improvement in overall physical and mental health
- Slowing of brain aging
- Increase in productivity/efficiency
- Increase in attention span
- Improvement in chronic disorders
- Increase in empathy and compassion
“Mindfulness is the aware, balanced acceptance of the present experience. It isn’t more complicated than that. It is opening to or receiving the present moment, pleasant or unpleasant, just as it is, without either clinging to it or rejecting it.” — Sylvia Boorstein
Ways to Boost Productivity with Simple Mindfulness Techniques
We often drift away from the present moment and it takes a toll on our efficiency to do work. There are simple ways to go about being mindful in our day-to-day activities.
Let us have a look at some ways of being mindful to boost your productivity and shine at whatever you do.
1. Start your day with mindful meditation
Whoever invented the snooze button is the enemy of mankind.
Getting up at the same time daily and having a fixed routine at the start of the day helps you take control of the entire day. Include mindful meditation in your daily morning routine and it will allow you to set the tone for the rest of your day.
A study published in the Journal of Occupational Health Psychology found that “mindfulness meditation can help reduce job burnout and improve work engagement, leading to increased productivity.”
2. Practice mindful breathing
Whenever you can, practice mindful breathing which involves focusing your attention on the breath and the sensation of air moving in and out of your body.
Be completely present when you practice it. It will reduce your stress and anxiety in a matter of minutes.
According to a study published in the International Journal of Workplace Health Management, “mindful breathing can reduce workplace stress and improve job performance.”
3. Pay attention to your body when exercising
Exercise? What’s that? Is that something I ought to know?
I know people who won’t even lift a pebble if it’s not in their way. But start working out daily if you’re not doing it already and make it a point to do it mindfully. No TV. No phones. No music. No news. No distractions at all.
A study published in the Journal of Occupational Health Psychology states, “mindful exercise can reduce stress and improve mental and physical well-being.”
4. Focus on one task at a time
Be aware of what you do with your time. Focus on doing a single task at a time and avoid multitasking.
Contrary to popular belief, our brains are not designed to do more than one task at once. As several studies have proved, multitasking is an illusion.
When we multitask, the brain is rapidly switching from task to task. And at every switch, it takes a toll on both our energy and time. It makes it more difficult to give our complete attention to one thing.
According to a study published in the Journal of Experimental Psychology, “multitasking can reduce productivity by up to 40%, while single-tasking can improve productivity and reduce stress.”
5. Be aware of how you eat
We are what we eat. And the way we eat.
Being aware of how we eat our food is as important as deciding what we eat.
Eating mindfully requires paying attention to the texture, taste, and smell of the food. By taking the time to savor your food and chewing it sufficiently, digestion and absorption of nutrients can be improved.
There is a saying in Zen, “When drinking tea, just drink tea.”
A study published in the Journal of Health Psychology states, “mindful eating can reduce stress and improve overall well-being.”
6. Be totally present when interacting with someone
How many times has your partner or a friend asked you, “Are you even listening?”
We often just hear words in order to reply to the other person. As Simon Sinek says, “There is a difference between listening and waiting for your turn to speak.”
Practicing mindful communication techniques involves being fully present and attentive when conversing with others. When you focus on what is being said without letting your own thoughts run awry, you and your colleagues see things clearly and can work faster leading to increased efficiency.
By practicing active listening and avoiding unnecessary distractions, you can have improved communication, reduced misunderstandings, and enhanced relationships with your friends, family, and colleagues.
Listening is a highly underrated superpower.
According to a study published in the Journal of Business and Psychology, “mindful communication can improve workplace relationships and productivity.”
7. Reflect on your thoughts and actions non-judgmentally
Self-reflection is an important part of developing self-awareness. It helps us to look non-judgmentally at our emotions, feelings, thoughts, and actions. Mindful self-reflection enables us to reflect without judgment but with an open mind and inquisitiveness toward ourselves.
By practicing mindful reflection, you can increase self-awareness, identify areas for improvement, and make better decisions.
A study published in the Journal of Personality and Social Psychology found that “mindful reflection can improve self-awareness and decision-making.”
8. Use mindful visualization techniques
Visualization meditation is a more active kind of mindfulness technique where you picture positive scenery, a serene place, or any imagery that you find invigorating.
Visualization meditation is known to reduce stress, enhance self-image, and help a smooth flow of our creativity. It is often used by athletes and high-performance professionals to enhance their performance under extreme duress.
A study published in the International Journal of Behavioral Medicine found that “mindful visualization can improve performance and reduce stress in athletes.”
9. Take regular mindful breaks
It is very essential to take breaks in between when you’re working to maintain high levels of productivity, but taking mindful breaks is even more effective.
Instead of using your break time to check your phone (another screen) or gossip with your colleagues, do mindful activities such as taking a stroll outside, stretching your legs, practicing deep breathing, or just playing ping pong (the real one).
All these activities will calm your brain and rejuvenate it for the next burst of fruitful work.
A study published in the Journal of Environmental Psychology found that “taking a mindful walk during a break can increase creativity and productivity.”
10. Practice conscious digital detoxing
In today’s digital age where we are surrounded by screens all the time, it is quite a task to take time off technology.
However, it is important to practice digital detoxing and get away from screens for some time to reduce stress and improve focus. For that, you can go to a space or a room where there are zero screens while you’re taking a break. It will help you reflect on yourself and your work without any distractions.
A study published in the Journal of Computer-Mediated Communication found that “digital detoxing can help reduce stress and improve productivity.”
Last Words
Including mindfulness techniques discussed here in your daily routine can have a significant impact on your productivity, physical and mental well-being, and overall quality of life. Despite the ubiquity of technology and distractions, it is possible to reduce stress through mindfulness meditation techniques. You only need to be patient and consistent in your efforts to be mindful and you will see your work efficiency soar in a few weeks.
As said by Jon Kabat-Zinn, the founder of Mindfulness-Based Stress Reduction (MBSR), “You can’t stop the waves, but you can learn to surf.”
References
- Kabat-Zinn, J. (2013). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Bantam Books.
- Boorstein, S. (2011). Happiness is an Inside Job: Practicing for a Joyful Life. Ballantine Books.
- Nhat Hanh, T. (2010). The Sun My Heart: From Mindfulness to Insight Contemplation. Parallax Press.
- Widdett, Richard, “Neuroplasticity and Mindfulness Meditation” (2014). Honors Theses. 2469.
https://scholarworks.wmich.edu/honors_theses/2469 - R. J. Davidson and A. Lutz, “Buddha’s Brain: Neuroplasticity and Meditation [In the Spotlight],” in IEEE Signal Processing Magazine, vol. 25, no. 1, pp. 176–174, 2008, doi: 10.1109/MSP.2008.4431873.
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