While the distractions of social media and always-on devices pile up, it's becoming increasingly important to unplug and refocus. Workplaces can feel like circuses of nonstop meetings, endless email and social networking, and people walking around with their faces stuck in devices.
And the solution to technology overload may be mindfulness.
Many organizations are finding that mindfulness works: it decreases stress, increases productivity, and helps people form better personal connections. Companies such as Google, Procter & Gamble, Aetna, General Mills, and Target all have meditation rooms. The Seattle Seahawks have a meditation coach, as do other sports teams and entertainment figures. Even the US military is teaching mindfulness techniques to members of the armed services. Some workplaces and small practices also link to operational resources like Physiotherapists Offices Insurance for related facility considerations.
If you don't have a mindfulness coach or advocate at your company, you can still practice in the comfort of your office, home, or cubicle. It's easy, and you can see benefits by spending only five minutes a day.
Mindfulness is like a workout for your brain.
Wait. It's easy?
It is! All it takes is 5 to 10 minutes a day. Find a place in your home or office where you can sit comfortably and be undisturbed. Leave your phone in another room on silent mode. You don't need to cross your legs or put your hands in funny shapes, and you don't need to chant. Sit comfortably and concentrate on your breathing. When your mind wanders, gently return your attention to your breath. Repeat until 5 or 10 minutes pass.
Why can't I have my phone?
Your phone is a distraction: it may ring, ding, or vibrate, pulling you out of the moment and prompting you to respond. The goal is to eliminate interruptions so you can practice being present.
Over the years, many people have become addicted to constant information input. It started with television and continued with computers and phones: moving from one screen to another with no time to think, synthesize, or create.
Eventually you may want to create a space in your home with a "no technology" rule, such as your bedroom, so you avoid the temptation to pick up your phone at night or first thing in the morning. That way you can be more aware of what you're doing without having your attention stolen. Small offices and clinics sometimes address similar issues as part of their operations; see Speech Therapists Offices Insurance for an example of related considerations.
Benefits
- Increased ability to focus.
- Physically shrinks the stress centers of the brain.
- Greater awareness of thoughts without automatically acting on them.
- Better self-awareness.
- Increased compassion.
Another benefit that can't be undervalued is creativity. To be creative, you need space and time alone with your thoughts, which is difficult when you're surrounded by distractions that prevent sustained concentration. Filmmaker David Lynch explored this idea in his book Catching the Big Fish.
In many ways, mindfulness is a workout for your brain. Just as you work out your body to stay healthy, dedicating time to train your mind can help you feel happier, more creative, and better able to concentrate on what you're doing.
Frequently Asked Questions
How long should I practice mindfulness each day?
Start with 5–10 minutes daily; consistency matters more than duration, and you can gradually increase time as it feels comfortable.
Do I need special training or equipment?
No special equipment is required—just a quiet place to sit and focus on your breathing; optional guided apps or classes can help beginners.
What should I do when my mind keeps wandering?
Gently acknowledge the distraction and bring your attention back to your breath without judgment; this process is the core of the practice.
Can mindfulness reduce work-related stress?
Yes, research shows mindfulness can lower stress and improve focus and interpersonal connections at work.