10Wayst

oBeMor
eMi
ndf
ul
atWor
k

10Wayst
oBeMor
eMi
ndf
ul
atWor
k

Whati
sMi
ndf
ul
nes
s
?
Mi
ndf
ul
nes
sa
twor
ki
sa
l
l
a
bout
dev
el
opi
nga
wa
r
enes
soft
hought
s
,
emot
i
ons
,
a
ndphy
s
i
ol
ogya
ndhow
t
heyi
nt
er
a
c
twi
t
honea
not
her
.
Mi
ndf
ul
nes
si
sa
l
s
oa
boutbei
ng
a
wa
r
eofy
ours
ur
r
oundi
ngs
,
hel
pi
ngy
oubet
t
erunder
s
t
a
ndt
he
needsoft
hos
ea
r
oundy
ou.

10Wayst
oBeMor
eMi
ndf
ul
atWor
k

WhyBeMor
eMi
ndf
ul
atWor
k?
Res
ear
c
hc
onc
l
udest
hatmi
ndf
ul
nes
satwor
kc
an:
Hel
pempl
oyeesdevel
oppos
i
t
i
ves
t
r
at
egi
esf
ordeal
i
ngwi
t
h
hi
ghl
ys
t
r
es
s
f
ul
envi
r
onment
sandwor
kpr
es
s
ur
es
Enabl
eempl
oyeest
odeal
bet
t
erwi
t
hc
ompl
exi
t
y
Enhanc
eempl
oyees
el
f
r
egul
at
i
onoft
hought
s
,
emot
i
onsand
behavi
or
sandmaket
hem mor
er
es
i
l
i
entwhenf
ac
i
ng
ofc
hal
l
enges
I
mpr
ovet
as
kper
f
or
manc
e

10Wayst
oBeMor
eMi
ndf
ul
atWor
k

TI
P1.BeConsciouslyPresent
I
not
herwor
ds
,
s
t
ayawake:
beawar
eof2as
pec
t
sofyour
moment
t
omomentexper
i
enc
e:

1whatsgoingonaroundyou 2wyohuartwsogrokinpglaocenwithin

Buthow?

10Wayst
oBeMor
eMi
ndf
ul
atWor
k

TI
P1.BeConsciouslyPresent
Somei
deast
ohel
pyous
t
opbei
ngmi
ndl
es
sand
unc
ons
c
i
ousatwor
kandmor
emi
ndf
ul
andpr
es
ent
:
Dec
i
dea
tt
hes
t
a
r
tofy
ourwor
k
da
yt
obepr
es
enta
sbes
t
y
ouc
a
n.
Pa
us
ef
oraf
ewmoment
sbef
or
ey
out
ur
nony
our
c
omput
ert
os
ett
hi
si
nt
ent
i
oni
ny
ourmi
nd.
Ma
k
ea
neor
tt
oWORKmor
ec
ons
c
i
ous
l
y
,
ev
eni
ft
ha
tmea
ns
y
ouwor
ks
l
owl
ya
tr
s
t
.
Doi
ngs
owi
l
l
pa
yoi
nt
hel
ongr
un.
Connec
twi
t
hy
ours
ens
esr
a
t
hert
ha
nget
t
i
ngl
os
ti
nt
r
a
i
nsof
t
houghtwhenper
f
or
mi
ngat
a
s
k
.

10Wayst
oBeMor
eMi
ndf
ul
atWor
k

TI
P2.UseShortMindfulExercisesatWork
Mi
ndf
ul
e
x
er
c
i
s
est
r
a
i
ny
ourbr
a
i
nt
obemor
emi
ndf
ul
.
T
hemor
emi
ndf
ul
e
x
er
c
i
s
esy
oudo,
t
heea
s
i
ery
our
br
a
i
nc
a
ndr
opi
nt
oami
ndf
ul
s
t
a
t
e
,
t
husopt
i
mi
z
i
ng
y
ourbr
a
i
nf
unc
t
i
on.
Cl
os
ey
ouroc
edoororpl
ugi
n
y
ourea
r
phones
,
a
ndpl
a
yt
hes
hor
ta
udi
ot
r
a
c
kf
ort
hes
e
t
woea
s
y
,
r
el
a
x
i
nge
x
er
c
i
s
es
.
Mi
ndf
ul
Mi
nut
e
ht
t
p:
/
/
www.
dummi
es
.
c
om/
Wi
l
ey
CDA/
S
ec
t
i
on/
i
d821760.
ht
ml

1.Cent
ery
our
s
el
f(
20s
ec
onds
)
2.Ac
k
nowl
edgewha
t

sgoi
ngon(
20s
ec
onds
)
3.T
a
k
eami
ndf
ul
pa
us
e(
20s
ec
onds
)
Thr
eeSt
epBodyChec
k
ht
t
p:
/
/
www.
dummi
es
.
c
om/
Wi
l
ey
CDA/
S
ec
t
i
on/
i
d821759.
ht
ml

10Wayst
oBeMor
eMi
ndf
ul
atWor
k

TI
P3.BeaSingle-Tasker
Whati
ss
i
ngl
et
as
ki
ng?
Mul
t
i
t
a
s
k
i
ngi
st
r
y
i
ngt
odot
wo
ormor
et
a
s
k
sa
tt
hes
a
met
i
meor
s
wi
t
c
hi
ngba
c
ka
ndf
or
t
hbet
ween
t
a
s
k
s
.
Nobodyc
a
na
c
t
ua
l
l
ymul
t
i
t
a
s
k
.
nr
ea
l
i
t
y
,
yourbr
ai
ni
smadl
ys
wi
t
c
hI
i
ngf
r
om onet
hi
ngt
ot
henext
,
of
t
en
l
os
i
ngda
t
ai
nt
hepr
oc
es
s
.

10Wayst
oBeMor
eMi
ndf
ul
atWor
k

TI
P4.UseMindfulReminders
Evert
r
yt
or
emembert
odos
omet
hi
ngbutneedar
emi
ndert
or
emember
?
T
her
ea
s
ony
ouf
or
gett
obemi
ndf
ul
i
sbec
a
us
ey
ourbr
a
i
n
sdef
a
ul
tmodei
st
o
beha
bi
t
ua
l
l
yl
os
ti
ny
ourownt
hought
sr
unni
ngas
or
tofi
nt
er
na
l
na
r
r
a
t
i
v
e
,
a
l
mos
tdr
ea
ml
i
k
e
.
Byus
i
ngs
omef
or
m ofr
emi
nder
,
y
ouc
a
nbemi
ndf
ul
a
ga
i
n.
T
her
emi
nders
ha
k
esy
ououtofa
ut
opi
l
ot
.
T
r
yt
hes
er
emi
nder
s
:
Set
t
i
nganal
ar
m ont
hephoneevenavi
br
at
i
ngal
ar
mt
hatdoes
n
t
di
s
t
ur
bot
her
swor
kswel
l
.
J
ot
t
i
ngmi
ndf
ul
nes
si
ny
ourc
al
endars
et
t
i
nganappoi
nt
mentwi
t
hy
our
s
el
f
!
Pl
ac
i
ngas
mal
l
not
eorpi
c
t
ur
eonyourdes
kt
or
emi
ndyout
obemi
ndf
ul
.
Al
l
t
hes
et
hi
ngsa
r
eoppor
t
uni
t
i
est
oc
omeba
c
ki
nt
ot
hepr
es
entmoment
,
t
os
ee
y
our
s
el
fa
ndy
ours
ur
r
oundi
ngsa
f
r
es
h.

10Wayst
oBeMor
eMi
ndf
ul
atWor
k

TI
P5.SlowDowntoSpeedUp
E
e
c
t
i
v
el
e
a
de
r
s
,
wor
k
e
r
sa
nde
nt
r
e
pr
e
ne
ur
ss
l
owdownandr
e ec
tt
o
maket
hebes
tdec
i
s
i
onsandac
t
i
onst
he
ys
l
owdownt
os
pe
e
dup.
T
ha
t

sami
ndf
ul
wa
yof
wor
k
i
ng.
Cl
e
a
r
l
y
,
r
e
s
tc
a
ni
nc
r
e
a
s
ee
c
i
e
nc
y
.
I
f
y
oudoma
na
get
oge
ta
bouts
e
v
e
n
hour
sof
s
l
e
e
pa
nda
c
hi
e
v
eac
e
r
t
a
i
na
mountof
wor
k
,
i
ma
gi
newha
t
woul
dha
ppe
ni
f
y
oua
l
s
odi
daf
e
wmi
ni
mi
ndf
ul
ne
s
se
x
e
r
c
i
s
e
sdur
i
ng
t
heda
y
?Y
ourbr
a
i
nwoul
dbe
c
omee
v
e
nmor
ee
c
i
e
nt
,
f
oc
us
e
d,
e
e
c
t
i
v
ea
tc
ommuni
c
a
t
i
ngwi
t
hot
he
r
sa
ndbe
t
t
e
ra
tl
e
a
r
ni
ngne
ws
k
i
l
l
s
.

10Wayst
oBeMor
eMi
ndf
ul
atWor
k

TI
P6.MakeStressYourFriend

Wai
t
,
what
?
!

Y
es
!
Y
ourbel
i
ef
sa
bouts
t
r
es
s
,
s
c
i
ent
icr
es
ea
r
c
hha
ss
hown,
a
ec
t
howt
heyi
mpa
c
ty
ourhea
l
t
ha
ndwel
l
bei
ng.
I
fy
ouwa
ntt
oma
k
e
s
t
r
es
sy
ourf
r
i
end,
y
ouneedt
oc
ha
nget
hewa
yy
out
hi
nka
bouti
t
a
nd,
i
nt
ur
n,
y
ourbody
sr
es
pons
et
oi
t
.
How?Mi
ndf
ul
nes
s
.
WORKCHALLENGE>>>HEARTRATERI
SES>>>BREATHI
NGACCELERATES>>>

Y
ourbodyi
sc
ommuni
c
a
t
i
ngwi
t
hy
ou.
Obs
er
v
et
hes
ebi
ol
ogi
c
a
l
r
es
pons
esa
nds
hi
f
ty
oura
t
t
i
t
ude:
Choos
ec
r
eat
i
vi
t
yovernegat
i
vi
t
y
Begr
at
ef
ul
t
hes
t
r
es
sr
es
pons
ei
sener
gi
z
i
ngyou
Y
ourbodyi
spr
epar
i
ngyouf
oryourupc
omi
ngc
hal
l
enge
Af
as
t
erhear
tr
at
es
endsmor
eoxygenar
oundyourbody

10Wayst
oBeMor
eMi
ndf
ul
atWor
k

TI
P7.FeelGratitude
Di
dyouknowt
hehumanbr
ai
nhasanat
ur
al
negat
i
vi
t
ybi
as
?
(
Haveyoueverhear
dofababybei
ngbor
nl
aughi
ng?
)
E
s
s
ent
i
a
l
l
y
,
wea
r
eha
r
dwi
r
edt
odwel
l
mor
eont
het
hi
ngst
ha
tgowr
ongt
ha
nt
he
t
hi
ngst
ha
tgowel
l
.
T
hea
nt
i
dot
e?Gr
at
i
t
ude!
Pl
ent
yofevi
denc
es
ugges
t
st
hatac
t
i
vel
ypr
ac
t
i
c
i
nggr
at
i
t
ude

Makesyouf
eel
bet
t
er
Hasapos
i
t
i
vei
mpac
tonyourc
r
eat
i
vi
t
y
I
mpr
ovesheal
t
h
I
mpr
oveswor
kr
el
at
i
ons
hi
psandqual
i
t
yofwor
k.
Makesbot
hwor
kandhomemor
epos
i
t
i
veexper
i
enc
es

Us
egr
at
i
t
udet
oneut
r
al
i
z
eyourbr
ai
n
snat
ur
al
negat
i
vi
t
ybi
as
.

10Wayst
oBeMor
eMi
ndf
ul
atWor
k

TI
P8.CultivateHumility
Humi
l
i
t
y:
f
r
om t
heLat
i
nhumi
l
i
s
,
meani
nggr
ounded
Howi
shumi
l
i
t
yl
i
nk
edt
omi
ndf
ul
nes
s
?Mi
ndf
ul
nes
si
sa
bouta
c
c
ept
i
ngy
our
s
el
f
j
us
ta
sy
oua
r
e
,
a
ndbei
ngopent
ol
i
s
t
eni
ngt
oa
ndl
ea
r
ni
ngf
r
om ot
her
s
.
Mi
ndf
ul
nes
si
sa
l
s
os
y
nony
mouswi
t
hgr
a
t
i
t
udey
oua
ppr
ec
i
a
t
ehowot
her
s
ha
v
ehel
pedy
ou.
Ands
omeonewhoi
sgr
a
t
ef
ul
f
ort
hec
ont
r
i
but
i
onofot
her
s
i
sna
t
ur
a
l
l
yhumbl
e
.
T
odevel
opal
i
t
t
l
emor
ehumi
l
i
t
y
,
t
r
yt
o
Under
t
akemi
ndf
ul
ex
er
c
i
s
es
Makeal
i
s
toft
hepeopl
ewhohavehel
pedyoui
nyourl
i
f
e,
educ
at
i
on,
andwor
k
Showappr
ec
i
at
i
on
Val
ueot
herpeopl
e
sopi
ni
ons

10Wayst
oBeMor
eMi
ndf
ul
atWor
k
tChange
TI
P9.AcceptWhatYouCan
Oh,
t
hat

sat
oughone,
i
s
n
ti
t
?Buti
t

sapower
f
ul
t
ool
t
ohavei
nyour
wor
kl
i
f
et
ool
ki
t
.
T
hes
t
a
r
t
i
ngpoi
ntofs
el
f
i
mpr
ov
ementa
ndper
s
ona
l
dev
el
opment
,
i
nt
he
wor
k
pl
a
c
ea
ndhome
,
i
ss
el
f
a
c
c
ept
a
nc
e
.
S
el
f
a
c
c
ept
a
nc
ei
sembr
a
c
i
nga
l
l
f
a
c
et
sofy
our
s
el
fy
ourwea
k
nes
s
es
,
s
hor
t
c
omi
ngs
,
a
s
pec
t
sy
oudon
tl
i
k
ea
ndt
hos
ey
oua
dmi
r
e
.
Whenyouac
c
eptyour
s
el
f
,
andevenmi
s
s
t
epsatwor
k(
andever
yone
makest
hem)
:
Y
ouc
utdownonener
gydr
ai
ni
ngs
el
f
c
r
i
t
i
c
i
s
m
Y
ou
r
eabl
et
oenj
oyyours
uc
c
es
s
esands
mi
l
eatyours
hor
t
c
omi
ngs
Y
ouc
anac
hi
eveac
l
ar
i
t
yofmi
ndt
hatal
l
owsyout
owor
kont
hos
eas
pec
t
s
ofyour
s
el
fyouwi
s
ht
oi
mpr
ove