Overcoming the Overload
Today, we are constantly bombarded with information. Emails, social media updates, news alerts, etc.. It’s easy to feel overwhelmed and overloaded. For us Type A personalities, the instinct is to keep moving, keep doing, and keep achieving. However, an integral part of productivity involves the ability to step back and assess our systems.
Ask yourself: “What’s working?” and “What needs work?” or perhaps “What do I need to Stop / Start / or Continue to keep on track?” These are crucial questions for ensuring that our efforts are both constant and effective. Silence, indeed, is golden.
A Walk in the Garden
Recently, I took a peaceful, lingering walk through a zen sculpture garden. Initially, it was challenging to transition from my high-intensity mindset to a more relaxed state, allowing myself to fully appreciate my surroundings. The sun was warm, the breeze was cool, birds were chirping, and fountains were gurgling. Eventually, I found my peaceful zone. This experience allowed me to reflect on my systems and make mental notes on how to enhance them.
Imagine trying to change the oil in your car while it’s still moving. Impossible, right? You need to pull over occasionally and take a pit stop for progress. This walk served as my pit stop, allowing me to recharge and refocus.
The Importance of Mindfulness
Mindfulness is the practice of being present and fully engaged in the moment. Mindfulness has been shown to reduce stress and increase productivity. According to a study published in the Journal of Occupational Health Psychology, employees who practiced mindfulness reported lower levels of stress and higher levels of job satisfaction.
Incorporating mindfulness into your daily routine doesn’t require a complete overhaul of your schedule. Simple practices like taking a few deep breaths, going for a walk, or even just sitting quietly for a few minutes can make a significant difference.
Strategies for Staying Mindful
Schedule Your Zen Zone: Just as you schedule meetings and deadlines, schedule time for mindfulness. Whether it’s a daily five-minute meditation or a weekly walk in the park, put it on your calendar.
Practice Deep Breathing: Deep breathing exercises can help reduce stress and improve focus. Try the 4-7-8 technique: breathe in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
Disconnect to Reconnect: Set aside time each day to disconnect from technology. Turn off your phone, step away from your computer, and take a moment to reconnect with yourself.
Mindful Eating: Instead of eating at your desk or in front of the TV, take the time to enjoy your meal. Pay attention to the flavors, textures, and aromas. This practice can help you feel more satisfied and reduce overeating.
Gratitude Journaling: Take a few minutes each day to write down three things you’re grateful for. This practice can shift your focus from what’s going wrong to what’s going right, improving your overall outlook.
The Science Behind It
The benefits of mindfulness are not just anecdotal. Research shows that mindfulness can have a profound impact on our mental and physical health.
A study published in the journal Psychological Science found that mindfulness meditation can improve cognitive function and increase working memory capacity.
Another study, published in the American Journal of Psychiatry, found that mindfulness-based cognitive therapy can be as effective as medication in preventing relapse in individuals with recurrent depression.
A Call to Action
Now, I challenge you to ask yourself: “When can I schedule my zen zone this week? Can I put that on my weekly calendar from now on?” Give it a try and see how it impacts your productivity and overall well-being.
Remember to enjoy the journey. Taking time to breathe in, breathe out, and repeat can make all the difference in navigating the chaos of daily life. Embrace the zen zone and discover the power of mindful productivity.
Give it a try and pass it on!
Remember to enjoy the journey, Kelli V.
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References:
Hülsheger, U. R., Alberts, H. J., Feinholdt, A., & Lang, J. W. Benefits of mindfulness at work: The role of mindfulness in emotion regulation, emotional exhaustion, and job satisfaction. Journal of Occupational Health Psychology, 18(3), 362.
Jha, A. P., Krompinger, J., & Baime, M. J. Mindfulness training modifies subsystems of attention. Psychological Science, 18(3), 212-213.
Segal, Z. V., Williams, J. M., & Teasdale, J. D. Mindfulness-based cognitive therapy for depression. American Journal of Psychiatry, 160(4), 693-699.