Welcome to our Autumn newsletter.
There is a lot of promising research on the benefits of mindfulness on many areas of life, and the business world is taking note. Many businesses are turning to mindfulness to help improve performance, but can it really help? A growing body of research shows that mindfulness can improve focus, reduce stress, improve communication, and improve clarity of thought. It has the potential to positively affect the entire culture of an organisation.
Many people will meet the suggestion of being more mindful with a retort about being far too busy to ‘sit and think of nothing’ for 20 minutes, when actually, taking those 20 minutes out to practice can improve your focus so much that you can work through your tasks with a calmer and clearer head.
In this newsletter, I’m going to look at some key factors which affect performance, such as time management, productivity, motivation, calmness, and confidence, and you’ll see how mindfulness pervades every single one of these.
Also, I am delighted to announce that Maureen O’Callaghan Training and Mentoring has been accredited as a CPD Training Provider and that my 10 Week Living and Working Mindfully and 1 Year Mindfulness Teacher Training Pathway courses have been approved for CPD accreditation!
How can mindfulness improve performance?
A mindful culture positively affects a whole organisation
Are you a leader who rushes around, constantly pushing to get things done, or are you calm and grounded? What effect does this have on the people around you? If you lead by example and remain centred and calm, people around you will likely slow down, focus, and be more effective.
It improves focus
Studies have shown that mindfulness affects the part of the brain that is responsible for self-regulation. The effect of this is that you don’t spend so much time on activities that make you less productive, like browsing online or looking at social media.
The research also found that people who practiced mindfulness-based meditation stayed on one task for longer and didn’t multitask.
It helps us to accept criticism
No matter how good you are at your job, it’s likely that you’ll have received negative feedback at some point. Criticism, when it’s delivered in the wrong way, can kill morale and productivity. But mindfulness can help you to accept negative feedback more easily. Of course, it’s not easy, but you can learn to focus on your breath, listen to what the other person has to say, and observing your response. This makes it far less likely that you’ll react emotionally to what you hear.
It makes you a better listener
How often has someone been talking to you and you’ve switched off, thinking about what you’re going to have for dinner, or formulating a response in your head? This is not helpful in those situations at work when you really have to be listening, like when you’re talking to a client or you’re in an important meeting. Mindfulness can help filter out the less important things so you can focus your attention on what is important. It can also make you more aware, so that you hear changes in tone of voice, cues for a response, or something that triggers an idea.
Mindfulness helps you build better relationships
A study from Harvard Medical School shows that mindfulness meditation increases the grey matter in the brain’s hippocampus. This area of the brain is associated with self-awareness, compassion, and introspection. Having these qualities and being more attentive, will make you a greater asset at work, but it will also likely make you a person that people want to be around.
It makes you a better leader
Mindfulness can be used to excellent effect by leaders to improve self-regulation, to make more effective decisions and to protect themselves from the effects of stress.
Mindfulness reduces stress
Speaking of stress, work is still the main source of stress for many people. Stress reduces work performance over time. It doesn’t have to be this way, however. Mindfulness can help, and it gives us that essential pause so that we can take a step back from whatever is causing stress, and just breathe. It really can be that simple.
Adapted from https://aboutmeditation.com/mindfulness-at-work/
Getting it all done
One of the biggest stressors that people complain of is an increasing workload and a lack of time in which to do everything. Many people work long hours, to the detriment of their personal lives to get everything done, and this can lead to disillusionment, stress, and diminished work performance.
The good news is that you can gain control of your work time by taking some simple steps to be more productive.
Make a To-Do List
This probably sounds like an obvious step, but an effective to do list will motivate you to complete important tasks and achieve more in the time you’ve got. Instead of scribbling down a list of tasks which gives you little or no direction, write down a to do list, then under each task, write when you need to complete it by and why.
Your time is precious, so you need to spend it on the tasks that are going to add value in some way, rather than the humdrum tasks that don’t. It’s not to say that these low priority tasks don’t need doing, they just shouldn’t take up a disproportionate amount of your time.
The “Urgent/Important Matrix” can be useful here. It helps you to focus your attention on the most urgent and valuable tasks on your to do list. There are 4 categories that your tasks will fall into:
- Urgent and Important: These are the tasks that must be done right away.
- Important and Not Urgent: These are tasks that probably contribute to your long term goals and they should be worked on each day so that they don’t become urgent.
- Urgent and Not Important: These are the tasks that stop you from completing your important work. Whether it’s something your manager has passed onto you or it has been delegated from elsewhere, think about whether the task is important to you. See if it’s possible to delegate or reschedule these tasks, or even try and avoid them landing on your desk altogether.
- Not Urgent and Not Important: These are distractions that don’t contribute to your goals. You might have imposed them on yourself or they may come from others, but try not to let them rob you of the time you should be spending on your work.
Create a schedule
Life is not perfect, and so despite your best efforts, you might still have to deal with interruptions and being asked to do extra work with a short deadline. There is a way you can see what time you actually do have, all you need to do is make a timetable or schedule of your week.
So looking at a weekly timetable, or your diary if that suits you better, then:
- Block out the hours you don’t want to work as ‘not available.’
- Allocate an appropriate amount of time you’ll need to do your important tasks well. (prioritise things that need to be done in the next week.
- Schedule in ‘contingency time’ for interruptions and things you might need to deal with from day to day.
- The time left over is for non-urgent tasks.
Do you need to delegate?
You may need to delegate some of your work to others if you are going to spend more of your time on valuable tasks. You don’t need to be a manager to delegate, but remember that effective delegation is not just about passing work onto others, it’s about involving others in doing something that uses everyone’s skills and knowledge and that builds a sense of working towards organisational goals as a team.
Putting an end to procrastination
What do you do each day that eats into your work time? Do you scroll through social media (okay, cat videos are compelling!) or do you always have a few cups of coffee before you even get going? A good way to identify which habits are robbing you of your time is to record how you spend your time each day. When you see exactly where your time goes, you might be surprised! Procrastination is behind most of our time-wasting activities. If you know you need to write a long report, you might avoid it by tidying your desk, or browsing the internet, promising yourself that you’ll get started ‘in a minute.’
To beat procrastination, break bigger tasks into smaller chunks. So you could spend 10 minutes writing a title and a structure for the report, then complete small sections of it at a time. If you really need motivation to continue, promise that you’ll work solidly on your task for 45 minutes, then give yourself a reward, such as a nice cup of coffee or a piece of cake.
Some more reading material…
Do you work ever longer days and still don’t seem to get everything done? This article talks about why the key to success and productivity is not what you do at the start of the day, it’s what you do at the end:
We currently have two Facebook groups, one for Mindfulness Discussion, and one for Workplace Wellbeing. Come join the discussion!
Mindfulness of the breath with self-compassion
Try this simple mindfulness exercise a few times per day, even if just for a few minutes at a time. Focus on your breath. Don’t try to change your breathing, just notice it. When your mind wanders, as minds do, just say the word ‘thinking’ to yourself then return your attention to your breath. Do this without criticism; minds wander, that’s what they do. Just return your attention to your breath when it happens, even if it happens a hundred times.
Tips to Change Your Life
Reproduced from be me life coaching
In a fast-paced world, businesses are turning towards using mindfulness and meditation to cope with change, uncertainty, and a stressful environment. Being able to handle stress, reflecting rather than reacting, and maintaining focus are all key attributes in these busy times, and organisations are finding that mindfulness is the key to improving performance. Here are some of the biggest firms that have implemented mindfulness techniques;
Every year, thousands of Google employees take a mindfulness course called ‘Search Inside Yourself.’ It’s so popular that there’s a six month waiting list to enrol. The mindfulness practitioner who runs the course Chade Meng Tan, managed to talk the sceptics at the internet giant into implementing mindfulness by explaining the neuroscientific evidence behind it. Now the mindfulness programme is one of the reasons why Google is rated as the world’s best employer to work for.
The food company behind Häagen-Dazs and Cheerios have implemented mindfulness and they’ve seen their business grow. They ran a 7-week mindfulness and meditation programme and carried out a review where they found out that:
- After the programme, 83% of participants said they took time out to optimise their productivity
- 80% of senior staff said that their decision-making had improved
- 89% of participants said they had become better listeners
Intel made a resolution to deal with employee stress more effectively and now thousands of employees take part in their Awake@Intel programme, which includes yoga and mindfulness practices. Although many employees were initially sceptical, many participants reported improved creativity, well-being and focus, reduced stress and greater enthusiasm after taking part in the programme.
You wouldn’t expect a firm of driven, type A personalities to warm to mindfulness, but the investment bank now includes mindfulness in its wellbeing seminars and actively promotes the use of the Headspace meditation app.
Could your organisation benefit from mindfulness?
Why not take advantage of 10% of our comprehensive Mindfulness in the Workplace e-learning package? Click here to find out more.
How can I help you?
I can help you master mindfulness to enhance the wellbeing of individuals at work, and to help organisations build productive, successful teams of individuals who listen to, and support each other. Through face to face mentoring and mindfulness sessions, or via e-learning, we can work together to manage stress, promote workplace wellbeing, deal with anxieties about job insecurity and organisational change, and develop effective leaders who’ll remain calm and make considered decisions even during volatile times. Find out more about what mindfulness can do for you here.
I hope you have found our newsletter both interesting and useful. If there are any topics that you would like us to include in our next newsletter please let me know. If you do not wish to receive further copies of the newsletter contact me and I will remove your details from our database.