Mindfulness at work: Cultivating calm and clarity in the workplace
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn about workplace mindfulness and how it can improve your mental health and performance on the job. Plus, 9 tips to help you practice mindfulness at work.
In our fast-paced, competitive, and often stressful work environments, it's easy to get overwhelmed by deadlines, meetings, and an abundance of communication. This constant state of busyness can lead to burnout, decreased productivity, and strained relationships with colleagues. Fortunately, mindfulness is a simple yet powerful practice that can help you navigate workplace challenges with greater resilience.
What is workplace mindfulness?
Workplace mindfulness is the practice of bringing your attention to the present moment while you’re working. It means being aware of your thoughts, feelings, and physical sensations as you go about your tasks. Cultivating mindfulness can help to reduce stress and anxiety, and foster a more positive and productive work environment for yourself and for your colleagues.
Benefits of applying mindfulness in the workplace
Incorporating mindfulness into your workday can bring a host of benefits for your mental health and wellbeing, and even for your organization.
Reduced stress and burnout
Mindfulness can help you manage stress by teaching you to observe your thoughts and emotions without getting caught up in them. This can help you stay calm and composed under pressure, reducing the risk of burnout.
Increased focus and productivity
When you’re mindful, you’re fully present in the task at hand, free from distractions and mental chatter. This can allow you to focus better, work more efficiently, and make fewer mistakes.
Enhanced communication and collaboration
Mindfulness can help you to have more empathy as well as active listening and conflict resolution skills. These can all contribute to better communication, which can improve collaboration and teamwork.
Increased creativity and innovation
Mindfulness can enhance creativity. When your mind is released from worries, it’s free to explore creative solutions and ideas. Being mindful at work can also help you approach problems from different perspectives and find innovative solutions.
Improved decision-making
Mindfulness can lead to better decision-making, helping you weigh different options carefully and make choices that align with your values.
How to be more mindful at work
With the right practical tips, you can incorporate mindfulness into your workday to help cultivate calmness and clarity. Improve your mental performance, energy, and overall workplace wellbeing with these tips.
1. Start small and be patient
Begin by incorporating short mindfulness exercises into your day, such as deep breathing or body scans. Start with a few minutes each day and gradually increase the amount of time you spend practicing mindfulness.
💙 Try our Quick and Easy section for mindfulness exercises you can try out a few minutes at a time.
2. Create a mindful workspace
Organize your workspace to be clutter-free to help you focus. Consider adding natural elements like plants or a small water fountain, or even soundscapes to drown out office noise.
💙 If sounds of the office stress you out, try out a soothing Soundscape to help with focus and concentration.
3. Be intentional about your schedule
Schedule opportunities for focused work without distractions, and set specific times for checking emails and responding to messages.
💙 Let Jay Shetty teach you how to be more efficient with your precious time with Fixed-Schedule Productivity.
4. Practice single-tasking
Avoid multitasking, which can lead to decreased focus and increased errors. Focus on one task at a time, giving it your full attention.
💙 If you’re in the habit of attempting too many tasks at once, try Settle Down by Single-Tasking — a guided practice with Jay Shetty.
5. Take regular breaks from your screen
Set boundaries around your technology use—don't check your email or social media constantly. Step away from your desk periodically to take a short mindful walk, stretch, or simply close your eyes and take a few deep breaths.
💙 Check out these Quick Breaks you can do at work when it’s time to step away from your screens and reset your mind and body.
6. Be mindful of your interactions
Pay attention to your thoughts and feelings when interacting with colleagues. Practice active listening and empathy.
💙 Tune into Mindfulness at Work with Tamara Levitt, which includes meditations on Kind Communication, Work Stress and Conflict Resolution.
7. Use mindfulness during meetings
Notice your thoughts and feelings during meetings, and observe when you’re feeling distracted or frustrated. Taking deep breaths can help you stay grounded.
💙 You could also try a 60 second Pre Meeting Meditation with your team before you get started to help set a mindful tone.
8. Be mindful in your transitions
Take a few minutes to transition between tasks or activities. This could involve taking a few deep breaths, stretching, or simply closing your eyes and clearing your mind.
💙 Take extra time to transition mindfully from work to your personal time at the end of the day with a Shut Down Routine or Letting Go of the Day practice.
9. Practice mindfulness exercises or attend classes
Seek out resources like the mindfulness exercises available on the Calm app to help you learn more about mindfulness and get support with your practice.
💙 New to mindfulness? Give our Mindfulness for Beginners course a listen.
Mindfulness at work FAQs
How do you show mindfulness at work?
Mindfulness at work is about being fully present and aware of your thoughts, feelings and sensations as you go about your tasks. It can help you focus on the present moment without judgment, and respond to situations with calmness and clarity. Becoming more mindful at work can involve just a few simple steps.
Pay attention to your breath: Anchor your attention in the present moment and calm your mind by focusing on your breath.
Be aware of your body: Notice how you’re feeling physically as you work and make adjustments if you need to improve your posture and comfort.
Observe your thoughts: When you notice a negative thought, acknowledge it and then let it go—try not to get caught up in it.
Be present in your interactions: When you’re talking or listening to someone, give them your full attention.
Take breaks throughout the day: Get up and move around every 20–30 minutes to improve your focus and reduce stress.
Why is it important to be mindful at work?
Being mindful at work can bring many benefits, like reducing stress, increasing focus, improving communication, enhancing creativity, and adding greater job satisfaction overall.
Reduced stress: Mindfulness can help you to manage stress more effectively, which can lead to improved physical and mental health.
Increased focus: Improved productivity with fewer mistakes can come when you use mindfulness, helping you focus on the task at hand and avoid distractions.
Improved communication: Mindfulness can help you communicate more clearly and effectively with others, which can lead to better relationships with colleagues and clients.
Enhanced creativity: Innovation and problem solving can be enhanced by mindful working.
Greater job satisfaction: Mindfulness can help you feel more satisfied with your work.
How do I start a mindfulness program at work?
Introducing mindfulness to the workplace can significantly enhance employee wellbeing, productivity, and overall organizational success.
Gain leadership support: Explain the potential benefits of mindfulness, such as reduced stress, improved focus, and enhanced communication, to secure the backing of your company's leadership. If you can demonstrate its alignment with the organization’s goals, your mindfulness program is more likely to be successful.
Establish a mindfulness team: Assemble a team of colleagues who are passionate about mindfulness. They will be responsible for developing and implementing the mindfulness program. Make sure you include representatives from different departments and levels of seniority.
Assess needs and preferences: Gather insights from employees about their mindfulness interests and needs to help tailor the program's content and format.
Curate mindfulness resources: Compile mindfulness resources, such as guided meditations, mindfulness exercises, and mindfulness-related articles to help your colleagues get the support they need. Make these resources easily accessible through a dedicated platform or intranet site. Calm Business can be a great place to start to give every employee the opportunity to increase their wellbeing.
Offer mindfulness training: Organize workshops or training sessions led by qualified mindfulness instructors. These sessions can introduce employees to mindfulness concepts, techniques, and practices that can be integrated into their daily work lives.
Integrate mindfulness into work culture: Encourage mindfulness practices throughout the workday, such as incorporating mindful breathing exercises into meetings, promoting mindful breaks, and creating designated quiet spaces for reflection.
Promote mindfulness champions: Identify and support individuals who embrace mindfulness at work and are willing to share their experiences. These champions can become role models who encourage mindful working among colleagues.
Evaluate and adapt: Evaluate the effectiveness of the mindfulness program by gathering feedback from employees regularly and monitoring participation rates. Use this information to ensure the program remains relevant and engaging.
How can you incorporate mindfulness into your work routine?
There are many ways to incorporate mindfulness into your work routine.
Before your workday begins
Mindful morning routine: Start your day with a few minutes of mindfulness to set a calm and focused tone. This could involve deep breathing, meditation, or journaling.
Mindful commute: If you travel to work, use this time to practice mindfulness. Focus on the sensations of your body as you move, or engage in mindfulness exercises like counting your breaths.
During your workday
Mindful breaks: Step away from your desk and practice mindfulness regularly throughout your day. This might mean a walk, a stretch, or mindful breathing.
Mindful transitions: Take a few minutes to transition between tasks or activities—take a few deep breaths, stretch, or simply close your eyes and clear your mind.
Mindful meetings: Pay attention to your thoughts and feelings during meetings—if you feel distracted or frustrated, take a few deep breaths to help you stay grounded.
After your workday
Mindful commute home: Use your journey home to unwind and transition back to your personal life. Practice mindfulness exercises like listening to calming music or focusing on the scenery.
Mindful evening routine: End your day with a few minutes of mindfulness to promote relaxation and sleep. Deep breathing, meditation, or reading a calming book can all be helpful.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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