How can you practice mindfulness at your desk?

I find prioritising my tasks and “eating the frog” is always the key to productivity Also being mindful of the tasks I put off and why - then choosing to tackle them first I pick no more than one main task and two smaller ones as a target for each day - which I’m intentional about chosing. As well as having them written either on my daily organiser or post it’s I make sure I’m aligned with why I chose them. I also use daily affirmations- I found them powerful and positive I stand my daily card pull so it’s visible and motivating on my desk

The act of setting a daily intention is like planting a seed in the morning and watching it grow throughout the day. As an entrepreneur, this practice grounds me in my purpose, whether I aim to inspire my team or make progress on a project. I often write my intention on a vibrant post-it note — it's like a little beacon of what's important, especially when the day gets hectic. It’s more than a reminder; it's a promise to myself to manifest that day's purpose with heart and focus.

Setting a daily intention isn't just a motivational exercise. It's a strategic approach to aligning your actions with your goals. Like a compass, it guides your decisions and keeps you on course. How have you experienced the impact of setting a daily intention in your work life? I start every day, every moment with: I'm grateful. I'm curious. How can I help?

Before diving into tasks, set a positive intention for your work. For example, "I intend to approach challenges with calm and focus today." This simple ritual establishes a mindful foundation.

The 4-7-8 breathing technique has been a game-changer for me, especially during back-to-back meetings. It's like hitting the reset button on my brain. I've found that this intentional breathing not only helps me find my calm but also brings a moment of clarity and presence. It’s a portable piece of mindfulness that fits into the spaces between tasks, turning a potentially stressful moment into an opportunity for rejuvenation.

Take a pause and breathe. Whenever you feel overwhelmed, frustrated, or bored, take a short break and focus on your breath. You can use a simple technique called 4-7-8 breathing, inhaling for four seconds, holding for seven seconds, and exhaling for eight seconds. Repeat this cycle four times and observe how your body and mind relax. Mindful breathing can help calm your nervous system, clear your mind, and regain your focus. Take a moment for yourself amid the busyness of the day. 🌬️💼 #MindfulnessAtWork #BreatheInBreatheOut #DeskMindfulness

Feel the weight of the day? Pause. Take a deep breath, allowing your lungs to fill with air. As you exhale, visualize releasing tension. This mindful breath can be a reset button, promoting a sense of calm.

The 4-7-8 breathing technique is more than just a relaxation tool; it's a brief strategic retreat. It offers a moment to reset and sharpen your focus, enhancing decision-making and problem-solving skills. Have you tried this or similar techniques during high-pressure moments? I learned power posing from a yoga instructor 20 years ago, and was always amazed at the difference it made taking 60 seconds to breathe and focus with intent.

My work space, desk and the energetics are really important to working in a mindful balanced way, my space is painted in a calm colour that brings the outside in. My desk is minimal and has only what I need on it except a plant and painting of my favourite local beach above which is a great excuse to stand up and stretch and enjoy happy memories. I also have a small bowl of crystals and a scented wax candle along with as much natural daylight as possible. I don’t eat at my desk - if I want a drink or lunch break I will use it as an opportunity to stretch my body and to go outside and get fresh air.

This sensory exercise is one of the simplest yet most profound practices of mindfulness. At my desk, I make it a point to savor the warmth of my tea, the texture of my keyboard, or the soft hum of life happening around me. These moments create a tapestry of present experiences, transforming routine actions into rituals of awareness. When I fully engage my senses, even the most mundane task can become a moment of discovery and joy.

Engaging your senses is a strategy to anchor yourself in the present and boost creativity. By noticing the details around you, you open up to new ideas and perspectives. How do you incorporate sensory awareness into your daily routine to enhance your strategic thinking? Immerse yourself in the moment, and you may see things you have never experienced.

Yeah I do it most of the time when I focus colour or patterns , it's only colour left after a while without pattern with its benign earthly existence.... When I focus sounds ... It's like sound coming from far mixed with other environmental sounds sometime and slowly sound remains as a consistent reminder of life happening around...and it is very relaxing to my ears and brain... Because Eyes and Ears , are two senses I consider the most important to relax the brain Brain exhaust mostly out from these two...

To stay in the present moment, don't let small demands pile up. Take care immediately of anything that takes five minutes or less. Be mindful of your body and its needs. At a minimum get up out of your chair, stretch and move at least once an hour. If a task becomes draining take a break from it, that could be a physical break or doing something else for a while then coming back with fresh energy.

Regular self-check-ins are crucial for maintaining emotional intelligence, a key aspect of strategic leadership. They help in recognizing your own biases and emotional responses, enabling more calculated and empathetic decisions. What methods do you use for self-reflection throughout your workday? My check in is the ritual of making coffee. I use it to create a deliberate space in my day, and my work, to focus on a manual, precise task. And then I take the few minutes in chosen space, while the coffee brews. :)

Amid deadlines, it's crucial to check in. How are you feeling emotionally and physically? Acknowledge any tension or stress. This self-awareness lays the groundwork for mindful responses.

If you’re surrounded by coworkers and cannot close your eyes for risk of someone thinking you are asleep, try “incognito meditation” by staring at a complex document not associated with your work, zoom out a bit to de-focus the words (such as using two-page layout view), and pick a random point on the document to focus on. Having a relaxing image as a screen saver or photo above your desk can also work really well. Try not to do anything that will distract or disturb others but that equally serves you well.

Mindful communication with colleagues is a strategic asset. It fosters a collaborative environment where ideas and strategies can flourish. How do you ensure your interactions at work are mindful and contribute to a positive, productive team dynamic? How do you communicate to and with others in applying these methods? Have you had a new experience in communication with others, since trying these tools and concepts?

Mindfulness extends beyond self. If a colleague seems stressed, offer a listening ear or a kind word. Acts of kindness create a mindful, supportive work environment.

Don’t feel guilty for taking a break during the workday for meditation. You are not ignoring your job by practicing mindfulness; in fact, a five-to-fifteen-minute relaxation session will likely send you back to work feeling recharged, refreshed, and more creative. Your work environment may no longer feel peaceful if those feelings cloud your workspace too much it will no longer be a place of productivity but of stress. If you need a moment take one!

Reflection is an integral part of my day. It allows me to decompress and gives me a sense of closure. As I jot down my thoughts, I often find gems of gratitude and lessons learned tucked away in the day’s experiences. This isn't just about tracking productivity; it's about acknowledging growth and mapping the trajectory of my personal and professional journey. Reflecting is my way of honoring the day's work and setting the stage for tomorrow's aspirations.

Before concluding your work, take a moment to reflect on your accomplishments. What went well? What did you learn? This reflective pause wraps up your day with a positive mindset.

Personalize your space. Add a plant, a photo, or a meaningful quote to create a visually calming environment. Also, consider incorporating short mindfulness exercises, like a two-minute meditation or a stretching routine, into your breaks.