Month: September 2021

Meditation Benefits for Mental Health – Ultimate Guide!

Meditation Benefits for Mental Health – Ultimate Guide!

Today I will be discussing meditation benefits for mental health. Most people are aware of the need to do physical exercises to stay healthy and fit, but many fitness freaks are not too clued up when it comes to exercising their mind. Like any muscle…

12 Ways to Improve Self-Awareness – Ultimate Guide!

12 Ways to Improve Self-Awareness – Ultimate Guide!

Today I will be discussing 12 ways to improve self-awareness. Self-awareness is simply the capacity to observe ourselves – to take notice of and pay attention to patterns within our thoughts, feelings, and behaviours. And it’s a skill that we all have. When you step…

40 JOURNAL PROMPTS FOR MENTAL HEALTH – ULTIMATE GUIDE!

40 JOURNAL PROMPTS FOR MENTAL HEALTH – ULTIMATE GUIDE!

Today I will be sharing with you journal prompts for mental health.

Have you been feeling stressed and overwhelmed lately? When was the last time you did a mental health check-in?

Mental illness is a silent killer. Depression, anxiety, OCD, panic attacks, eating disorders and other mental illnesses can be crippling.

Whether diagnosed or not, we all deal with some degree of mental health issue from time to time.

Often, when we get too caught up with everything that has been happening in our lives, we easily tend to forget our needs and ignore the state of our mental health.

I get it – I’ve been in that place before, going on about my life on autopilot without realising that my mental health was deteriorating slowly.

Please know that your mental health is a priority.

Your mental health is vital to your overall well-being and happiness – that’s why from time to time we need to take a break and just ask ourselves how we are doing.

Please listen to your emotions and feelings.

I find that one of the best ways to connect with myself and check-in with my mental state is through journaling.

Journaling can be very therapeutic. It allows us a chance to pour out all our thoughts, worries, and anything that’s bothering us.

It also lets us discover things about ourselves and allows us to connect with ourselves on a much deeper level.

I have gathered some of my favourite journal prompts to help you check-in with your mental state.

 

 

 

Why journaling is good for mental health

Therapy can work wonders, but you probably can’t afford to see a professional therapist every day, right?

Luckily you can grab a pen and a journal in between sessions. It’s accessible, easy, and low risk.

Simply getting your thoughts down on paper can be a relief.

Journaling can help you identify hidden issues, suppressed thoughts, and work through your pain.

But it’s tough to get started, right? A blank canvas can be terrifying.

40-JOURNAL-PROMPTS-FOR-MENTAL-HEALTH

So, we’ve put together forty mental health journal prompts to help you get started.

You can start with number one and spend forty days with these.

Or you can pick and choose. You can do some of these daily or weekly – it’s entirely up to you.

When in therapy, I was talking to my therapist about journaling. In fact, journaling is something my therapist really recommends for improving mental health.

She went through all the ways that journaling can be therapeutic and healing for your mental health.

Top tip:

The below is an excellent journal to keep track of your progress:

 

 

10 therapeutic journaling benefits

  1. Offers perspective
  2. Allows you to track your moods
  3. Gives you an outlet
  4. Clears your mind
  5. Helps practice mindfulness
  6. Makes triggers more obvious
  7. Get thoughts off your mind
  8. Express emotions
  9. Interrupt negative thought patterns
  10. Distraction

These are only 10 of the amazing therapeutic benefits of keeping a journal.

Journaling allows you to do some of the same things that you would practice in therapy.

It allows you to express emotions, check in with yourself, work through difficult thoughts and events, and dig deep into self-discovery and self-awareness.

 

40 JOURNAL PROMPTS FOR MENTAL HEALTH – ULTIMATE GUIDE!

So, here are 40 journal prompts for mental health, and a great start and continuation for your journaling journey.

 

DEPRESSION

  1. What are 5 things I achieved today?
  2. What are 3-5 things I love about myself?
  3. What is my greatest achievement so far?
  4. What is something that always makes me laugh?
  5. List a trigger and how I dealt with it.
  6. List my current goals and how I can obtain them.
  7. What made me happy today? Why?
  8. When is the last time I did something nice for myself?
  9. Make a list of what I am grateful for today.
  10. What does my dream life look like?
  11. What is causing me stress? How can I help remove this stress?
  12. Dump all my worries for the day/week.
  13. Who are my greatest supporters, and how have they supported me?
  14. Write about something I am looking forward to in the next upcoming weeks/months/year.
  15. What self-care activities help me? How do they help me?
  16. What can I do today to make myself feel better tomorrow?
  17. What would I like someone to tell me right now?
  18. Write about a difficult time in my life and the lessons it has taught me.
  19. How am I feeling today?
  20. What brings a smile to my face?

 

ANXIETY

  1. What is causing my anxiety right now? Why?
  2. What evidence do I have to disprove my anxiety?
  3. List some affirmations for my anxiety.
  4. List times when your anxiety was proven wrong.
  5. What strategies have I tried and work to help my anxiety?
  6. Dump all my worries for the day/week.
  7. When was the last time I overcame my anxiety?
  8. When did I feel relaxed last?
  9. Make a game plan for one anxiety trigger.
  10. How can my physical health help my anxiety? Drink less coffee? Sleep more?
  11. Why am I so hard on myself?
  12. What makes me feel better about myself?
  13. What would happen if I stopped worrying about ____?
  14. What are my wins today?
  15. How do I know I have anxiety? Physical, mental, and emotional symptoms.
  16. How does my anxiety affect my day-to-day?
  17. What bad habits are causing my anxiety to worsen?
  18. Please list all of your coping strategies and rate them starting from the most helpful.
  19. What self-care activities help my anxiety?
  20. What can you do today to help your future anxiety?

 

40 JOURNAL PROMPTS FOR MENTAL HEALTH

I hope these 40 journal prompts can help your mental health. I have used these journal prompts for my own mental health evaluation, and it has helped greatly.

And please remember that journaling isn’t a cure for depression or anxiety, and if things get worse, please seek professional help.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@lawrence-wellness.com. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST JOURNALING BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

 

40-JOURNAL-PROMPTS-FOR-MENTAL-HEALTH

 

14 Motivational Uplifting Quotes – W/C 20th September 2021

14 Motivational Uplifting Quotes – W/C 20th September 2021

The right quote at the right time can transform your life. Not all quotes are powerful. But every once in a while, you come across a quote that stands out from the rest. These powerful quotes inspire you to take a step back and to…

42 Journal Prompts for Self-Love – Ultimate Guide!

42 Journal Prompts for Self-Love – Ultimate Guide!

Today I will be sharing 42 journal prompts for self-love. It’s so easy to be self-critical. Sometimes, you’re not even aware you’re being too hard on yourself. That said, self-love isn’t always easy. This is especially true when you’re going through tough times such as…

125 Journaling prompts for self-discovery – Ultimate Guide!

125 Journaling prompts for self-discovery – Ultimate Guide!

Today I will be sharing 125 journaling prompts for self-discovery.

Self-discovery journal prompts can enlighten us to our purpose and help us learn a little more about ourselves – who we are, our needs, hopes, and dreams. It’s also a powerful tool for personal growth reflection, and a form of fun therapy.

Journaling can resolve multiple issues festering inside your mind, it can be a way to climb out of a creative rut, and it can also be a way to truly get to know yourself.

Journaling without a true purpose in mind can seem insignificant, but when you take those twenty minutes you spending journaling to practice self-discovery, it can be highly beneficial to moving you in the right direction.

Journaling is not only a fun way to practice mindfulness, contemplate, and explore the world of ideas. It is also a creative way to stimulate personal growth and improve the quality of our lives. Journaling is a type of self-care.

 

 

What are journal prompts?

Your self-discovery journal will have thoughts, ideas, and answers to questions that get at the core of your beliefs, values, interests, quirks, and even your faults, too.

The goal is to dig deep and have you come face-to-face with your truth, also with your shadows and deepest fears. journaling can be just keeping a record of your life but, to me, the real magic happens when you use it as a way to express your thoughts and feelings.

Journaling prompts are a great way to get to know yourself, as you answer each question another part of the puzzle that is you emerges. as you go along your journey you will be able to look back and reflect on what you have written.

You can journal daily or whenever the mood strikes and you can use prompts to get you started or just let your mind go and see what comes up.

If this sounds like something which can help you, here are 50 of my favourite journal prompts for you to enjoy.

 

Benefits of a self-discovery journey

Happiness starts with knowing yourself. Who are you at your core? What do you want the most out of life?

Answers to these kinds of questions can take some serious thought and introspection. But discovering those answers is so empowering.

Knowing yourself is beneficial in so many ways. When you know yourself, you can care for yourself in the best possible way.

You can make the right choices and do what’s best for you without getting so influenced by others. You can make better decisions and ultimately create more joy.

125-Journaling-prompts-for-self-discovery

By creating a better life for yourself, you can help and positively influence other people as well. For example, if you like writing, then write!

Share your thoughts and ideas. If you truly enjoy writing, then guaranteed people will like reading what you wrote. Like attracts like.

Your happiness in life is everything, and knowing yourself is paramount to being happy.

So, when you set the intention to begin a self-discovery journey, know that is an act of self-care. It’s not selfish to discover what brings you joy. Your happiness really does affect the entire world.

 

What to know about the self-discovery process

As you begin your self-discovery journey, remember that you are constantly growing and evolving. We all are, as nature intended.

What you feel to be true today may shift for you six months from now. 2 Years from now. Or even tomorrow. That’s perfectly normal.

The self-discovery process can surprise you. On your self-discovery journey, you may find that your true self is slightly different than you thought.

For example, perhaps you always wanted to be more popular. You held the belief you weren’t social enough.

But upon getting to know yourself better, you realized you’re actually an introvert. If you really wanted to be more social, you would be.

But you don’t, so you’re not. So, what do you get out of a realization like that? Self-acceptance.

As you get to know yourself, you may also find your beliefs have changed. Or your relationships aren’t what you thought them to be.

You may discover new priorities in life. You may uncover hidden talents, or find new joyful hobbies. So much goodness can come out of the self-discovery process.

 

How journaling can help you know yourself

Self-discovery journal prompts can help you to know who you are at your core. They can help you see what truly brings you joy, and what does not.

When you write about yourself on paper, you can get a real clear view of what’s going on inside you. You can organise your thoughts on paper, which can be very helpful.

Journaling about yourself can help you identify what you want and need. And what you value.

Journal writing about yourself can help you map out goals and make plans to improve things in life. Journaling can also help you to see what you need to let go of or move on from.

In all of these ways and more, self-discovery journaling prompts can provide you with mental clarity, focus, and the information you need to live your best life.

Top tip:

The below is an excellent journal to keep track of your progress:

 

 

 

125 Journaling prompts for self-discovery – Ultimate Guide!

 

Below is a list of 125 journaling prompts that I have put together to get you started.

  • What are you grateful for?
  • What are you scared of?
  • What would you do if you weren’t scared?
  • How do you imagine the perfect day?
  • What makes you feel alive?
  • What would you do if money wasn’t an obstacle?
  • What do you secretly need?
  • What belief is holding you back?
  • If you could organize a dinner with someone alive or dead, who would that be?
  • Who’s your idol?
  • When was the last time you cried? Why?
  • What matters the most to you?
  • Come up with 10 business ideas without judgment.
  • What’s the last compliment you gave?
  • What would you like to say to your younger self?
  • What thing are you the proudest of?
  • What makes you feel loved?
  • How can you be the best version of yourself today?
  • If your best friend would describe you, what would he/she say?
  • What are you ashamed of?
  • What makes you feel guilty?
  • What makes you feel excited?
  • What are your values?
  • What do you want to be known for?
  • In which moment do you feel the most at peace?
  • What triggers your anxiety?
  • What’s your strangest flaw?
  • What is your favourite tradition?
  • How were your parents when you were a kid?
  • What’s your biggest fear?
  • What fear did you overcome?
  • What do you like about your routine?
  • What would you like to change about your routine?
  • What would you eat on your last meal? And who would you invite?
  • What have you accomplished this week?
  • What opportunity did you miss?
  • What was something you used to believe as a teenager?
  • What lie did you tell as a kid?
  • Who was the teacher you remember the most?
  • How was your first kiss?
  • What was your most embarrassing moment?
  • What was your happiest moment?
  • What’s your earliest memory?
  • What is the best thing you heard/read this week?
  • What superpower would you like to have?
  • Who was your best friend growing up?
  • What nightmares did you have as a child?
  • What was your favourite fairy tale when you were a child?
  • What was the best gift you’ve ever received?
  • What would you never say to someone you just met?
  • What needs to change today?
  • What moment would you like to repeat /re-do?
  • What did you learn from a big failure?
  • What keeps you up at night?
  • This time last year…
  • 5 things that made my life better this week…
  • One thing I’d like to say to…
  • I’m nervous to admit that…
  • What would you say you do if you didn’t care about what people think?
  • What are the things that keep you going?
  • My parents taught me to…
  • I’m trying to avoid…
  • I wish I could be more…
  • What do you miss the most?
  • What would you like to teach your parents?
  • What are you the most passionate about?
  • Tell us about a passion you lost.
  • Tell us about a dream you used to have.
  • Tell us about a dream you achieved.
  • Pick an object. Write as if you were this object.
  • Pick a fictional character. Write as if you were this character.
  • Pick a colour. Write as if you were this colour.
  • What do you see in the mirror?
  • What are the things you don’t want your friends to know about you?
  • What are the things you can’t see in the mirror?
  • If you had 28 days left to live, what would you do?
  • What is holding you back today?
  • Tell us about a memorable meeting.
  • Tell us about a stranger you’ve noticed.
  • What is your biggest strength?
  • What is your biggest weakness?
  • What things are you addicted to?
  • What are the things that make your life better?
  • Who are the people you can count on? Why?
  • One thing I learned this year is…
  • I wish I could love…
  • I wish I could do…
  • I wish I wasn’t afraid of…
  • Before I die, I’d like the world to know that…
  • What’s is the thing you cherish the most?
  • I couldn’t live without…
  • What’s your favourite day of the week?
  • What’s so special about your smile?
  • What skills could you teach others?
  • What’s your special sauce?
  • What would you write on your tombstone?
  • What is the most romantic thing you’ve ever said?
  • What is something you tell yourself?
  • What makes you feel sad?
  • What would you do today if this was your last day?
  • When was the last time you made time for yourself? What did you do?
  • What / who inspires you to be better?
  • Tell us about your greatest gift.
  • What’s my biggest challenge right now?
  • How do you de-stress?
  • How do you measure your success?
  • What do you like the most about your life?
  • When was the last time you stood up for yourself?
  • Who do you go to when you need advice?
  • Which family member do you admire the most?
  • Who made you smile this week?
  • Tell us about one person who drains your energy. Why?
  • What do you like the most about your job?
  • What would you differently at your job?
  • What makes you feel comfortable?
  • How would you describe yourself to a stranger?
  • What are your priorities?
  • What’s the biggest mistake you’ve ever made?
  • What do you do when you have a bad day?
  • Tell us about a moment that made you proud this week.
  • What makes you unique?
  • How do you usually solve problems?
  • Tell us about a moment where you were brave.
  • When was the last time you took a risk?
  • Do you believe in love?

 

125 Journaling prompts for self-discoveryFinal thoughts

As you can see, these journal prompts for self-discovery should get you going. The goal here is to increase your awareness and discover more things about yourself.

There is no judgment, right or wrong answers with journaling. All you have to do is to write for yourself.

Remember that journaling comes with several benefits on an individual level and these prompts are only suggestions to help you get started.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@lawrence-wellness.com. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST JOURNALING BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

 

125-Journaling-prompts-for-self-discovery

Self-care habits – Ultimate Guide of 28 Ideas!

Self-care habits – Ultimate Guide of 28 Ideas!

Today I will be talking through self-care habits. Self-care is the best gift we can give ourselves mentally, emotionally, and physically. It is establishing and maintaining a healthy relationship with our bodies to improve our mood, boost confidence and reduces anxiety and stress. Practicing self-care…

10 Motivational Uplifting Quotes – W/C 13th September 2021

10 Motivational Uplifting Quotes – W/C 13th September 2021

The right quote at the right time can transform your life. Not all quotes are powerful. But every once in a while, you come across a quote that stands out from the rest. These powerful quotes inspire you to take a step back and to…

Practicing Mindfulness at Work – Ultimate Guide!

Practicing Mindfulness at Work – Ultimate Guide!

Today I will be talking through practicing mindfulness at work.

Mindfulness is an oasis of calm in our busy lives, a time to check in with ourselves and simply be instead of do.

And the wonderful thing is, this dedicated daily session of focused presence has a spill over effect: we generally find that we’re better able to navigate the challenges of everyday life thanks to our practice.

And that’s excellent news, because the goal of mindfulness is a better, more aware, positive and peaceful life both while practicing and during the times when you are not.

When you’re busy at work, your thoughts can seem to scatter all over the place. That’s where practicing mindfulness can help. Being fully present can increase your productivity and help you find clarity in any situation.

 

 

What is Mindfulness?

Mindfulness, simply put, is being consciously present moment by moment, and having an awareness of yourself and your surroundings in the present, rather than focusing on the past or future.

Despite the hectic nature of our modern-day world, practicing mindfulness encourages self-awareness, acceptance, and taking in the moment. It allows you to truly focus on what you’re doing right now.

Mindfulness stems from ancient Buddhist meditation teachings, but Jon Kabat-Zinn adapted the concept in 1979.

Over the last few years, mindfulness has gained a lot of popularity. This may be due to more mainstream coverage, publications like Mindful, and the power of social media!

Practicing-mindfulness-at-work

After doing some research, I also found that mindfulness is often used in therapy. This is because it’s thought to help with anxiety and stress!

Mindfulness means stepping away from multi-tasking, being calmer and more focused, and striving to be gentler with ourselves and those around us.

When mindfulness becomes part of your daily practice at work, it will increase creativity and productivity by improving focus, attention, and behaviour.

Even if your company isn’t ready to jump on this trend, though, there are simple ways you can improve your own workplace experience by practicing mindfulness.

 

What are the benefits of Mindfulness?

Mindfulness has a lot of benefits for your overall well-being – here are a few important points.

MINDFULNESS INCREASES FOCUS

We have a lot of things to cross off our to-do list every day. It would be simple if we could finish one by one easily.

But I find that whenever I am ready to do a task, I am reminded of something else that needs to be done. It makes me anxious because it is unfinished. Then I feel the stress rising. I am not able to concentrate on the current task.

I feel overwhelmed.

In such moments, I do a mindfulness meditation exercise (read below to see how to do it). It calms my mind and helps me relax. I am able to concentrate on the task at hand better.

Mindfulness helps you increase focus and concentration because you are making an effort to bring your attention to the present moment repeatedly.

It even has the power to change your brain. The effect of mindfulness practice can last long even when you are not consciously doing it because new neuron connections are formed through neuroplasticity.

It’s amazing, right?

MINDFULNESS REDUCES STRESS AND ANXIETY

When you practice mindfulness, you are more aware of your thoughts. So, if any thought comes up that gives you stress you try to acknowledge it.

You say to yourself “Ok”. This is stressing me out. Back to the task”. So you get to respond to your negative thoughts rather than being controlled by it.

You can choose to step back from them as you are mindful of your emotional state. You acknowledge your thoughts and you are able to respond rather than react to it.

MINDFULNESS IMPROVES PHYSICAL HEALTH

Research has proved that our brain has the ability to influence the body’s inflammatory responses. Our brain and immune system are interconnected.

Mindfulness meditation can be used as a pathway to train our brain to control stress reaction and prevent a lot of stress-based diseases.

It also improves your memory retention, promotes heart health, improves the quality of sleep, etc.

 

WHY PRACTICE MINDFULNESS?

Over the years, many benefits of mindfulness have been scientifically proven.

For example, being mindful improves your mood and enhances your creativity and it also helps to reduce stress and anxiety.

It also makes you more focused as you train your brain to remove distractions and concentrate on one task.

But Mindfulness also helps you to slow down and stop rushing, to stop dwelling on the past but focusing on the present.

You’ll notice that you’re enjoying the little moments and appreciating life more, because you’re actively concentrating on being in the moment.

 

 

WHAT ARE MINDFULNESS TECHNIQUES?

Mindfulness isn’t always about meditation. It can be very easily incorporated with daily activities.

However, practicing Mindfulness Meditation can certainly help in bringing the focus back to the present moment. Thus, making mindfulness, a part of the lifestyle.

So, what are Mindfulness techniques?

Mindfulness techniques are any activity or practice that you perform in a mindful way.

Now, you can perform everything in a mindful way. But there are some activities that are easier to be mindful in than others.

And it’s these mindful activities that I am going to share in this post.

Now let’s jump into the details of the Mindfulness techniques that you can implement into your work life.

 

Practicing Mindfulness at Work – Ultimate Guide!

 

Practice conscious presence of mind

Be present and be aware of what you are doing at work. Getting side-tracked by unnecessary head clogging thoughts, especially at work, is easy to do.

Just focus on the work you’re doing and not on distracting aspects of life.

Getting side-tracked at work is very easy to do. We think about what we want to eat for lunch, what we have to do once the workday is completed, and even what the person to our right might be thinking about us.

Mindfulness

Thoughts rage drastically in our heads when we should be focused on the task at hand.

Start to maintain a conscious presence of mind at work. You are at work to do a job and other thoughts at this current juncture are futile as you cannot change what may be going on in other areas of your life.

This may be easier to say than practising it, but actively practising the conscious presence of mind at work will help you to be mindful.

 

Be humble

Humility is thought of as a weakness in the world we live in today. However, the root word, ‘humilis’ is the Latin term for ‘remaining grounded.

We are taught, especially in certain work environments, that humility is to be avoided, but it is the humble person that’s often more quietly productive and rises through the ranks while remaining well respected by others.

A mindful nature is possible but will take great practice. It is the focus on the now rather than what is outside of that realm, so take the time to be mindful at work as well as in your personal life.

If you work in an environment where mindfulness is a myth, it may be time to re-evaluate your working environment.

 

Adopt an attitude of gratitude

Be thankful and appreciate every little thing that makes you feel loved, fulfilled and alive.

In your quiet moments, reminisce and be appreciative of all the great people and things around you. Also, remember to show appreciation to others for any help they render to you.

This will help you to be mindful. Practising gratitude has a positive impact on you, your wellness, creativity, work relationships, and the quality of work that you do.

 

 

Have you lost focus? Stop and write down your feelings

You receive an unpleasant call from one of your clients and feel shaken up. You still have a lot of work to do, but you’re finding it impossible to concentrate on your tasks.

Take a few minutes for yourself and write down how you feel at that very moment. No judgement. You can’t control these thoughts and fighting them is useless and takes a lot of energy.

Becoming more aware of your own emotions as they arise can help you be more flexible and resilient in the face of difficult situations.

 

 

Take a break

This is probably one of the easiest ways to practice mindfulness at work. Just walk away from your desk for a short while.

And consider inviting a colleague to go on a stroll with you. Avoid gossiping about the new receptionist or complaining about your boss though.

The idea is to clear your mind from those stressors and be present in a conversation with your colleague, so find something non-work-related to talk about.

If you can get outside the office for the walk, even better. The great outdoors has its own type of power.

 

One task at a time

In a culture that emphasises fast work, we tend to opt for multitasking as a quick fix when we’ve got a lot to get through.

However, in reality hovering between a number of tasks generates unnecessary stress as we struggle to direct attention – which certainly doesn’t make your workload any lighter.

In busy periods, committing to one thing at a time is the effective way to work. This more mindful approach means you’ll be entirely present in what you’re doing, clearing your head of stress and distractions.

Not only will you plough through it faster, but the end result will also be of higher quality.

 

Participate in active listening

If you’ve ever sat through an hour-long meeting only to discover that you haven’t retained any of it, you’re not alone.

In the workplace in particular, many of us are guilty of listening passively, rather than actively.

Mindfulness

A little mindfulness in the way of active listening – for example: focusing on what the speaker is saying and giving them your full attention, taking notes, if need be, and repeating broader concepts while adding your own thoughts afterward.

This can go a long way when it comes to retaining information and making your colleagues feel heard.

 

Practice deep breathing

Want to enjoy greater focus, creativity, and clarity throughout the workday? The answer may be as simple as taking a few deep breaths.

In fact, research published in the Journal of Neurophysiology reveals that deep breathing can actually change the way your mind functions, actually allowing you to activate new parts of your brain.

Start with engaging in deep-breathing exercises for just two minutes every hour. (Or go to the bathroom, if you’re worried about distracting your colleagues.)

Sit upright, stare ahead, and take deep breaths in followed by slow exhales in which you imagine your tension leaving your body through your breath.

 

 

Create a distraction-free workspace

Distractions are everywhere in today’s world, but they are mutable if you set up an ideal working environment.

While working, switch off notifications on all your devices and implement designated slots to reply to emails and work-related messages.

Even a short message can quickly disrupt a sharp flow of focus.

Music is advisable for productive working – so long as it’s the right kind. Research from Cambridge Sound Management indicates that speech distracts 48% of office workers, meaning that lyric-less music is what will keep your focus tight.

Create a playlist with music for concentration, or plug into one of many compilations accessible via Spotify or SoundCloud.

 

Practice on your commute

Part of being set up for success is preparing for it, and another part is about reflecting on it.

Be mindful and present for the last 10 minutes of your commute into the office to prepare yourself to hit the ground running when you get in.

Mindfulness

And try it again for the first 10 minutes of your commute on the way home. Turn off your phone, turn off the radio, notice how you feel in the driver’s seat and breathe deep (especially if you’re sitting in rush-hour traffic).

If you’re on a bus or train, focus on what’s outside, focus on the clouds, trees and noises.

You’ll immediately notice the effects of decompressing from the busy workday.

 

Try to avoid back-to-back meetings

There’s nothing worse than going from one meeting to the next. And if you’re doing it all day, without time in between to process what happened in the last meeting or prepare for the next, it can be draining.

While you kept busy all day, you may look back feeling like you accomplished nothing. It’s not a mindful way to schedule your day.

If you can, try to space out meetings, so you have adequate breathing room (no pun intended) in between.

 

Pay close attention to your body language

The way we use our body has a powerful effect on improving or diminishing our attention levels.

Sitting hunched at a desk can both physically and mentally reduce the scope of our peripheral vision.

Crossing arms across your body creates a barrier between you and those around you – such body language can make you look ‘closed off’ and people may be nervous about approaching you.

How we feel on the inside often translates on the outside so take pride in your appearance – sit and stand tall.

 

Practice mindful eating

Mindful eating consists of focused eating, paying attention to hunger and satiety cues, eating with awareness and eating without distraction.

Eating distractedly, rather than attentively, may increase food intake.

For example, research has shown that people who listened to a recorded detective story ate larger meals than people who listened to instructions to focus on the sensory characteristics of their food.

To help yourself eat mindfully and attentively, try to take a dedicated lunch break and get away from your workstation.

 

Recognise stress when it’s happening

Allow yourself to recognise when you feel stress. Name it, and identify what you are feeling and where.

For example: “I feel stressed; my neck is tightening up. I feel anxious; my stomach feels upset. I feel agitated; I’m tapping my feet a lot.

Naming the emotion and observing where it is occurring physically is one way to use mindfulness to step into awareness and out of the intensity of the emotional state.

 

Give yourself reminders

It can be easy to get caught up in the day and forget to be mindful, so incorporating mindfulness reminders throughout your day can help you.

Many apps offer reminder features which can send you notifications when it’s time to pause for mindfulness.

Alternatively, one trick to build mindfulness into a habit is using something that occurs regularly in your day as a trigger for mindfulness, like hearing a phone ring or walking through a door.

 

Observe yourself without judgment

In recognising how you are feeling, take a moment to look at yourself as you would a dear friend.

Observe yourself with kindness and compassion, not judgment.

Ask your inner critic to take a back seat while you give yourself the caring you need to get through this moment.

 

Practicing Mindfulness at Work – Final thoughts

Mindfulness at work will not only help you stay sane and feel better; it’ll also boost your productivity and help you get better results. Do you have any tips or tricks for being more present at work?

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@lawrence-wellness.com. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST MINDFULNESS BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

 

Mindfulness

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