Many of us operate on autopilot at work, but the ability to maintain focus and concentration is a crucial skill. The good news is you can build this skill by incorporating mindfulness exercises into your day. When you wake up, spend two minutes in bed simply noticing your breath. Resist the urge to check email first thing in the morning, which leads to an onslaught of distractions. When you get to the office, take 10 minutes at your desk or in your car to close your eyes, relax, sit upright, and focus on your breath. Set a timer to remind yourself to do a one-minute mindfulness exercise every hour, which will keep you from resorting to autopilot. On your way to meetings, remember to return to your breath. Finally, on your commute home, turn off your phone, shut off the radio, and simply be, so you arrive home fully present.
Adapted from "How to Practice Mindfulness Throughout Your Work Day," by Rasmus Hougaard and Jacqueline Carter
