Research has found that mindfulness training alters our brains and how we engage with ourselves, others, and our work. When practiced and applied, mindfulness fundamentally alters the operating system of the mind. Through repeated mindfulness practice, brain activity is redirected from ancient, reactionary parts of the brain, including the limbic system, to the newest, rational part of the brain, the prefrontal cortex.
Here are five easily implemented tips brought to you by the Harvard Business Review, to help you become more mindful:
- Practice 10 minutes of mindfulness training each day.
Tip: You can find a 10-minute guided mindfulness training program, a short mindfulness training manual, and a link to a free downloadable mindfulness app here. It’s recommended you try it for four weeks.
- Avoid reading email first thing in the morning.
Our minds are generally most focused, creative, and expansive in the morning, so this is the perfect time to do focused, strategic work and have important conversations. If you read your email as you get up, your mind will get sidetracked and you’ll begin the slide toward reactive leadership. Making email your first task of the day wastes the opportunity to use your mind at its highest potential.
Tip: try waiting at least 30 minutes, or even an hour, after you get to work before checking your inbox.
- Turn off all notifications.
Tip: For one week turn off all email notifications on all devices. Only check your email once every hour (or as often as responsibly needed for your job), but don’t compulsively check messages as they roll into your inbox.
- Stop multitasking.
Tip: try to maintain focus on a single task, and then notice when you find your mind drifting off to another task — a sign that your brain wishes to multitask. When this happens, mentally shut down all the superfluous tasks entering your thoughts while maintaining focus on the task at hand.
- Put it on your calendar.
Tip: Schedule a check-in with yourself every two weeks to assess how well you’re doing with the previous four tips, or as a reminder to revisit this article to refresh your memory. Consider engaging one of your peers to do the same thing. This gives you a chance to assess each other, which can be both helpful and motivating.
Source: Harvard Business Review