How to incorporating 14 days of mindfulness exercises? To retain focus and avoid distraction. Are you professional struggling with your productivity? A student who will not concentrate on your study. Then this article is for you.
You arrive at the office with a very clear vision to accomplish your to-do list. How whole day will be passed? You dose not know. And you find yourself on your way to the house.
When you notice, you passed 9 to 10 hours in your office. But you accomplish only a few tasks from your to-do list.
Probably, you can not even remember what you have done the whole day. Do not worry you are not alone
Research shows that people spend almost 47% of their working hours thinking about something other than what they are doing.
It seems like, the aeroplane flies in autopilot mode. In our work technical and management, skill plays a vital role. Mastery of these skills is essential. To flourish our career.
But the emerging trend of competition in the world. Only these skills are not going to work.
Because of handling the competition. Which we face in the whole day. Our minds get barbeque. We feel exhausted.
So, it makes essential that we work on our mind regeneration and refreshment.
It’s want booster in form of “attention economy”
As I discussed above that we passed the full day in the office but can’t remember. what we have done in a full day.
Because our mind is distracted. We progress so much physically but deteriorate ourselves mentally.
In the attention economy, the ability to maintain focus and concentration is every bit as important as technical and management skills.
Because leaders need to absorb and synthesise a growing flood of information. To make a good decision. They need focus and concentration to avoid any lack in their decision.
The good news is you can train your brain to focus better by incorporating 14 days of mindfulness exercises throughout your day. Based on the experience of thousands of leaders in various organisations.
First, we understand what is mindfulness.
Two skills define mindfulness: focus and awareness. Understand that mindfulness is not just a sedentary practice.
Mindfulness is about developing a sharp clear mind. Mindfulness in action is a great alternative to the illusory practise of multitasking.
There is a misconception among people about mindfulness. Only do meditation, but it’s more than this.
Mindful working means applying focus and awareness to everything. You do from the moment you start your day.
In this way, mindfulness helps increase effectiveness, decrease mistakes, and even enhance creativity.
Focus and Awareness.
Focus, is the ability to concentrate on what you are doing at the moment.
Awareness is the ability to recognise and release unnecessary destruction as they arise.
To better understand the power of focus and awareness, consider an affliction that touches nearly all of us: email addiction.
Emails have a way of seducing our attention and redirecting it to lower priority tasks. Because completing small, quickly accomplished task release dopamine, a pleasurable hormone, in our brains.
This release makes us addicted to email and compromises concentration. Instead, apply mindfulness when opening your inbox. Focus on what is important and maintain awareness of what is merely noise.
To get a better start to your day, avoid checking your email first thing in the morning. Doing so will help you two sidestep an onslaught of distraction and short term problems during a period of exceptional focus and creativity.
These are some techniques to incorporate 14 days of mindfulness exercises to retain focus.
1. Spent 2 minutes in your bed-
Researchers have found that we release the most stress hormones within a minute after walking why? Because thinking of the day ahead triggers our fight or flight instinct and release cortisol into our blood.
So, when you wake up, Spend 2 minutes in your bed simply noticing your breath. If the thoughts about the day pop up in your mind, let them go and concentrate on your breath.
When you start this practice. You find that your focus on your breath is increased gradually. And the frequency of pop up thought is decreased.
2. 10 minutes at your desk or in your car-
Before diving into your hectic work schedule or activity. You can do mindfulness exercises. For that you give yourself 10 minutes either on your desk before starting your work. Or in your car before inter into your office.
Close your eyes, relax, and sit upright. Place your full focus on your breath. Simply maintain an ongoing law of attention on your breathing: inhale, exhale. To help your focus stay on your breathing account silently at each exhalation.
If anytime you find that your mind distracted. Simply, place your attention or focus on your breath. Most important, allow yourself to enjoy these minutes.
Throughout the whole day, you completed several types of work. Which challenge your attention. But for these 10 minutes, your attention is all your answer.
Once you finish this mindfulness exercises and get ready please start working mindfully to increase your effectiveness.
3. 2 minutes before and 5 minutes after meeting mindfulness exercises-
As the day move down. If you are student back-to-back classes start and if you are professional back-to-back meeting starts.
Mindfulness exercises helps you to stay sharp and avoid wrong decisions. To avoid entering a meeting with a wandering mind, take 2 minutes to practice mindfulness exercise. In the same practice inhale and exhale your breath. Focus on your breath.
You do it on your desk, before moving to your meeting or while you are walking to the meeting.
Even better, let the first two minutes of the meeting be silent keeping everybody to arrive both physically and mentally.
If it is possible, end the meeting 5 minutes before the meeting will be scheduled. It allows the participant and you to mindful transition for their next meeting.
4. Set alarm for every hour after lunch to do Mindfulness practice-
As the day progress and your brain is starting to tire. Mindfulness exercises can help you to stay focused and avoid distractions.
After lunch, set a timer on your phone to ring every hour. When the timer rings, stop your current activity and do one minute of mindfulness exercise as we do above.
This practice helps you to include rest periods in your daily routine. The rest periods enhance the thinking process of your mind.
These mindful performance breaks help you to restore your energy and accelerate your working performance.
5. Last 10 minutes mindfulness practice before going home-
As much as work is necessary for us. The happiness of the family is as important for us. If there is no balance between these two. We will not able to win the race of life.
Our situation will be as same as a handicap. Which takes the help of crunch to move.
So, the last 10 Mon is important to us for preparing ourselves for our family responsibility.
Finally, as the day comes to an end and you start packing for your house, apply mindfulness exercises.
For at least 10 minutes before ready to go, turn your phone, shirt off of other electronic devices, and simply be. Let go of any thoughts that arise.
Attend to your breath. Doing so will allow you to let go of the stress of the day. So, you can return home and be fully present with your family.
Mindfulness is not about living life in slow motion. It’s about enhancing focus and awareness both in work and in life.
It’s about stripping away a distraction and staying on track with the individual as well as organisational goals.
Take control of your Mindfulness. Test these tips for 14 days and see what they do for you.
Best of luck.