This year, employee engagement declined for the first time in years, dropped to 34%At the same time, the proportion of workers actively disengaged from work rose to 16%. Whether you’re a manager or part of a team, you can’t ignore the importance of these numbers. At the same time, you need to ensure the highest possible level of engagement. What if you can’t control all the outside forces that make you feel disconnected from your career? You can still avoid feelings of disengagement through mindfulness practice.
At its core, mindfulness involves the “now” and the present moment. From hunger to feeling emotions, you know everything that’s going on in your body. However, you can look at them objectively because mindfulness does not consider the past or the future. Your only job is to focus on the here and now.
Mindfulness has been proven when implemented correctly relieve pressure finally stimulate immune system responseIn other words, it can be a valuable tool if you find yourself emotionally and physically exhausted at the end of each work day.
To make mindfulness work the most meaningful impact in your life, try incorporating mindfulness activities into your daily life. If possible, try to start your day with mindfulness so it becomes more intuitive. Here are some changes you can make tomorrow morning.
1. Put technology by your side.
If used improperly, digital devices can distract you, even increase your anxiety levels. However, that doesn’t mean your smartphone or tablet can’t be an asset to your mindfulness journey.
Just let your fingers browse the App Store. Numerous app-based solutions help you learn exercises that will put you in a state of mindfulness.
catch my breath other applications, E.g. Othership is dedicated to teaching the art of mindful breathing, which is essential to mindfulness. By following music-guided breathing exercises, you can prepare your body to fight fatigue, restore energy and find its center.
In addition to using breathing apps, look for apps that help with meditation and other mindfulness-friendly techniques. Again, it’s much easier to just start by following the instructions provided to you, rather than figuring out what to do by trial and error.
2. Get up at the same time every day.
Good sleep hygiene doesn’t just mean going to bed early. This means maintaining a consistent schedule that keeps your circadian rhythm on track.
You should start to feel the need when you wake up around the same time 7 days a week reduce concentration. Since mindfulness is concentration, it makes sense to get up like clockwork.
At first, you may find it difficult to adjust yourself to avoid triggering the snooze alarm. However, this type of reaction is natural, especially if you’re used to ignoring your first alert.some tips Practice getting up quickly This includes exposure to the sun and getting out of bed immediately.
Be patient with yourself, but don’t stop trying. Even the toughest night owl can be an early riser.
Plus, when you stop oversleeping, you worry less about being late. Therefore, you will feel more peaceful when doing mindful activities.
3. Incorporate mindfulness into your morning exercise.
Yoga, Pilates, and stretching tend to be the practices most associated with mindfulness.
If these activities don’t appeal to you, fear not. Mindfulness can be practiced even during the most intense workouts. Just choose your morning pick-me-up option and approach it consciously.
E.g, Pay attention to your breathing during your warm-up. You will lower your heart rate and open your lungs. Try to maintain the same frontal headspace throughout the workout until the end. Then, return to deep, contemplative breathing for a brief recovery period.
It’s important to know that you don’t need to exercise for an hour. Even if you can only do 2 minutes of warm-up and 8 minutes of cardio in the morning, you’ll benefit. This experience stimulates your mind and body.As an added benefit, you will less likely to be injured during your event.
4. Keep a journal.
Writing down whatever comes to your mind is cathartic. For this reason, many mindfulness enthusiasts like to keep a journal.
Of course, you can keep a journal at any time of the day. But the morning is probably the quietest time to sit alone and think.
What diary should you keep? You don’t have to follow a fixed pattern. For example, you might be inspired to write down your last dream before bed.
Maybe you want to create word art or doodles. Let your creativity and honesty go wild. You will use your beliefs, passions and feelings.
Even if you have nothing to say, you can still write something. It can be a description of the current weather or a list of your emotions.
The goal is for you to increase your self-awareness quotient because emotional awareness Can improve personal and professional performance.
5. Wait to read text messages and emails.
Are you the one who sneaks into your inbox within the first 15 minutes of waking up? Unfortunately, you may lose access to the mindfulness zone.
The problem is that you are forcing your brain away from the theta and alpha phases that you just woke up to. Theta and alpha stages are essential Because they create the conditions for daydreaming, free thinking, and – you guessed it – powerful mindfulness.
Trying to get information and make decisions without giving yourself time to relax is a source of stress.
Even if you end up using an app to guide your mindfulness, don’t listen to work-related content.
Otherwise, it is almost impossible for you to enter a state of peace. All you can think of is an angry email from a client, or your boss asking for another check-in meeting at 10:00.
Commitment to work is not a one-way street. It is up to companies and workers to lay the groundwork for the best possible outcomes and connections.
Incorporating mindfulness into your morning may not improve your workplace, but it can make you a more productive, optimistic, and mindful employee. It’s good for morale, even if you end up changing companies.
Image Credits: Na Urchin; Pixels; Thanks!