Mondays were something I used to dread. The pressure to be productive, the long commute, the packed office, constant background chatter, and interruptions exacerbate it.
However, I mistakenly believed that my troubles would end should I start working from home. Boy, did I know I was wrong! I realised that isolation and a lack of clear boundaries could be just as challenging. The flexibility that comes with working from home can also cause stress and exhaustion.
Thank goodness I discovered a bunch of mindfulness practices that enabled me to successfully strike a balance between my life and my career. So, I decided to share them with you to help you navigate the challenges and stay grounded in your core self.
- Create a morning routine: Start your day with mindfulness by incorporating activities like meditation, deep breathing, or gentle stretching before beginning work. This helps set a calm and focused tone for the day.
Installing a boiler with a modern thermostat helped me tremendously. Previously, it took me ages to get out of bed because I couldn’t stand the cold. Now, with the multi-zone control feature of our smart thermostat, we set up a higher temperature in the bedroom, and it makes it so much easier for me to get up in the morning and go on my morning walk.
Consider investing in a newer model and a smart thermostat if your boiler is old and outdated. Believe me, a boiler replacement cost is a small price to pay for your invaluable mental health.
- Set up a dedicated workspace: Designate a specific area for work to help create mental boundaries between work and personal life. This can help you stay present and focused during work hours.
Consider investing in a comfortable chair that supports good posture, proper lighting to reduce eye strain, and setting your desk at the right level. If a dedicated workspace is not possible, you could set up a routine of organising your desk in the morning and clearing away the work materials when you’re done.
- Take regular mindful breaks: Block out 5-10 minutes every 1-2 hours throughout your day by setting phone reminders for:
- A few minutes of deep breathing. Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. You could search YouTube for the 4-7-8 technique for visual assistance in this exercise.
- A short guided meditation. I use the Headspace app for quick guided sessions.
- Mindful stretching or movement. I usually stand up and do simple neck rolls, shoulder shrugs, or a few yoga poses like cat-cow or standing forward bend to relax.
- Simply observing your surroundings without judgment
- Practice mindful eating: Take your lunch break away from your desk and eat without distractions. Pay attention to the flavours, textures, and sensations of eating.
Make sure you turn off notifications on your phone and block lunchtime on your work calendar so that scheduling a work call is impossible during your lunch break.
- Use mindfulness apps or timers: Apps like Forest can help you stay focused and mindful during work sessions. I particularly like the MindBell app, which chimes at random intervals and reminds me to breathe.
The Pomodoro Technique can also be useful for maintaining focus and taking regular breaks. There are so many creative Pomodoro Technique videos on YouTube, from cosy French Cafe music to studying with Harry Potter – choose your own guilty pleasure and enjoy your workday.
- Incorporate movement: Regular physical activity can help maintain focus and reduce stress. Consider short yoga sessions, desk exercises, or a quick walk during breaks.
Do you have a budget and space for a standing desk or a portable treadmill? Do it, believe me, this will be a game-changer.
- Practice gratitude: Take a moment at the end of your workday to reflect on three things you’re grateful for. That could be, for example, a colleague helping you out on a task you didn’t have time for.
This can help shift your mindset and reduce work-related stress. I used to have a gratitude app installed for daily reflections. But over some time, this little routine got so enrooted in my routine that I just do it automatically now.
- Mindful transitions: Create a ritual to transition between work and personal time, such as changing clothes, taking a short walk, or doing a brief meditation.
You could also listen to a specific playlist or a podcast to signal the end of your workday or do a breathing exercise to clear your mind.
- Be aware of your emotions: Use tools like the Feelings Wheel to check in with yourself throughout the day and acknowledge your emotions without judgment. Practice naming your emotions out loud to increase awareness.
If you experience overwhelming negative feelings, familiarise yourself with the concept of cognitive distortions. Learn to distinguish them and provide rational responses to your feelings.
- Set realistic expectations: Be mindful of your workload and avoid overcommitting. Practice self-compassion if you don’t accomplish everything on your to-do list.
Remember, developing these habits takes time, so be patient with yourself. Consistency and self-compassion have helped me, so I’m more than sure you can do it!