7 Mindfulness Activities for the Workday

For those navigating the fast-paced demands of a professional environment, integrating mindfulness techniques into your routine can be transformative. It not only enhances your immediate work performance but also contributes to your overall career trajectory by keeping you aligned with your goals.

To aid you in this endeavor, here are seven practical mindfulness exercises designed to seamlessly fit into your workday.

1. Take Designated Mindfulness Breaks

Taking mindfulness breaks at work can boost your motivation and keep you in a positive headspace. The longer you sit in one place without a break, the more tired you become and, therefore, the less productive you’ll become. Evidence also shows that sitting for too long increases your risk of blood clots and is a risk factor for cardiovascular disease.

Step away from your computer and make a cup of tea, take a quick walk, or check in on someone you care about. Once you’ve tuned in to what’s happening outside your workspace, you’ll return to work refreshed and reinvigorated.

2. Open the Blinds

To optimize your brain function and mood, ensure your workspace is well-lit. Exposure to light, especially early in the day, can help synchronize your body’s internal clock, leading to improved health and brain function.

Incorporating natural light into your environment can stimulate your central nervous system, fostering creativity and enhancing productivity. Keep your blinds open while working, and take regular breaks to gaze out the window, allowing yourself to connect with the outside world mindfully.

3. Take a Walk During Your Break

Mindfulness is about bringing awareness to what’s happening around you. A 15-minute walk outdoors is a wonderful way to clear your mind, reduce stress, and get some exercise and fresh air. Plus, it allows you to connect with your surroundings.

4. Listen to Relaxing Music

Listening to relaxing music while you work helps reduce stress and can make you more productive. Playing gentle nature sounds, such as birds singing or rainfall, can be as effective as instrumental music at helping you work and enter a flow state that enhances your performance. However, avoid playing music with lyrics, as this can be distracting.

5. Cut Back on Caffeine

Many people sip coffee or other caffeinated drinks while working, but this can backfire as caffeine has been shown to increase anxiety. Additionally, the alertness and jitters you may experience after drinking caffeine can affect your level of mindfulness. Limit your intake of caffeinated drinks and avoid it altogether if you get easily distracted while you work. Instead, substitute your cup of coffee for decaffeinated tea, lemon water, or organic juice. Adding some fresh ginger to your smoothie can also give you a good jolt of energy!

6. Bring Nature into Your Workspace

If you can’t go outside to enjoy nature mindfully, bring the outdoors in. Fill your office with houseplants or fresh flowers and bask in their beauty. Plants don’t just look good—they can boost your mental and physical well-being by reducing stress, improving focus and creativity, and increasing energy.

7. Express Gratitude

Studies indicate that cultivating a habit of gratitude can lead to significant psychological advantages, enhancing mental well-being. Being grateful heightens your awareness of your surroundings and fosters a deeper connection with others. Find ways to express gratitude, such as giving thanks to those who assist you, keeping a gratitude journal, or mentally acknowledging a few things you appreciate each day before rising from bed.

The Bottom Line

Practicing mindfulness throughout your day will help you improve your productivity and positivity at work. Mindfulness means so much more than sitting quietly for a few minutes and breathing slowly. Set a goal to live and work more mindfully and with greater personal awareness and see how it positively impacts your life.

Now that you know how to practice mindfulness, don’t stop there. Continue your journey to self-improvement by working with an Arootah Coach. Our coaches empower you to develop clarity around your goals, create a strategy to achieve them and hold you accountable so you can live your best, most fulfilling life.