The term “mindfulness” has become somewhat viral over the past few years and rightfully so. Mindfulness by definition is the quality of being aware and conscious of something. No, this does not mean you have to be meditating all the time. However, it does mean that you can be mindful or self-aware when you’re doing activities, eating, or having conversations.
Mindful work is a way to approach work from the inside. It is being more in tune with your emotions and what is causing you certain feelings. By being mindful, you can reduce the number of negative emotions and can deepen your joy from certain experiences.
Below are free printables that can help you be more mindful at work and home. These worksheets can be done by yourself, with a partner, or with children who also need a mid-day break.
1. Make If This, Then That Rules
These “If this, then that” cards are easy to fill out and can be placed somewhere within your workstation. They are situational and can help recenter yourself if something goes awry, or they can serve as a reminder to be thankful if an action occurs that brings you joy.
For example, if you get a last-minute project with a short turnaround, then make sure to take some deep breaths and then make an action plan. Another example, if your coworker does a good job on an assignment, show gratitude by sending them a thoughtful email.
2. Countdown from Five
One way to lower stress is to just be aware of how you’re feeling internally, but also to acknowledge what is around you. The 5-4-3-2-1 method is pretty straightforward as you list what your five senses are telling you.
List 5 Things You Can See
These items can include people, colors, objects, or anything you observe near you.
List 4 Things You Can Touch
Try not to leave your workstation, but use your fingers, hands, or even feet to feel the textures around you. These can be materials or objects around you or on you like clothing or jewelry.
List 3 Things You Can Hear
This step works best if you close your eyes. You might hear ambient noise or something outside that’s intriguing. Perhaps you might be able to hear your own breathing or heartbeat.
List 2 Things You Can Smell
This process can be a bit trickier, but try to sense the subtle smells around you. Focus on what is causing that smell and if you enjoy it or not.
List 1 Thing You Can Taste
Finally, think about your taste. Savor the flavor and consider what you ate or drank last. Perhaps even consider your favorite food and see if you can taste it.
3. Try Coloring for a Quick Mindful Break
Taking breaks can sometimes feel like you’re putting yourself behind and work is stacking up, but it actually improves moods and reduces stress. If you’re needing to get the creative juices flowing again coloring has been proven to help relax your brain and is ideal for work breaks. This mindful exercise beats scrolling through social media or news, which can increase your stress levels.
Go to Job Hero for three more mindful work activities to help you relieve stress and get refocused during your workday breaks. Just remember, being mindful takes time, and practicing a little bit at a time is a good starting point.
Thanks to Job Hero for providing us with these freebies!