10 minutes to... to Boost Your 9-5
Need some career zen? We spoke to Oli Doyle, author of Mindfulness At Work (£6.99, Orion) for his tips on embracing inner calmé
1 Start With A Clear Mind walking to work, feel yourself breathing and look around. notice colours and patterns – see how much detail you can take in. when you feel calm, take time to plan your day and prioritise tasks. having a clear mind will ensure you get the best out of yourself.
2 Stop Multitasking Do one thing at a time; multitasking has been proven to be inefficient. Whenever possible, give each task your total attention and see it through to its end.
3 Embrace Stress if stress is there, allow it to be. when you fight it, that very resistance creates worry. take 10 seconds then focus on the task as best as you can, without fretting about the outcome. 4 Deal With Conflict (The Right Way) Conflict isn’t a problem, it’s the thoughts and feelings generated that cause trouble. Allow these thoughts to be there, but don’t let them control how you handle the situation. Instead, let them pass through you before addressing the conflict.
5 Incorporate Daily Breathing Exercises throughout the day, take a few seconds to focus on your breathing. whenever thinking grabs your attention, return to your breathing. this allows you to refocus. 6 Live in The Present Practise concentrating on what is happening now and leave the past and future alone. When you are at work, be there fully and keep your home life separate. At the end of the day, shift your attention to your journey home. Stay in the here and now.
Remove all the stickies and just count to 10É