Learn simple ways to incorporate mindfulness into your workday to reduce stress, increase focus, and feel more balanced even when you’re busy.

This following is a guest post from my bloggy friends over at Lawn Starter. Interested in having a guest post published on my website? Click here. 

7 Ways to Practice Mindfulness at Work

Source

Who isn’t stressed out these days? There are so many people trying to juggle work and home. With all the never-ending tasks, notifications, meetings, and family stuff, it’s easy to feel like you’re drowning. But practicing mindfulness at work is a secret weapon you can unleash whenever you’re feeling stressed or overwhelmed. 

Here are seven ways to sneak mindfulness into your workday, and the best part is that you don’t need a special meditation room or equipment.  

Gratitude

Wake up each morning and start your day with gratitude. It can be tempting to complain about how much you hate your job and dwell on all the negativity at work. Those thoughts are normal. It’s a negativity bias we all have, but you can turn off that kind of thinking by being grateful for everything that you have, including your job.  

For example, if your salary isn’t what you want it to be, it’s better than no check at all, right? Maybe you don’t like your boss, but your co-workers are cool, and you enjoy hanging with them daily. Focus on that. Practicing gratitude regularly helps build resilience. Instead of getting anxious or down in the dumps about the stuff you don’t like at work, feed your brain some positive vibes.

Mindfulness Exercises

Mindfulness exercises train your brain to be more aware, present, and non-judgmental. And guess what? You don’t need to set aside 30 minutes or even five minutes for these exercises. Just a quick one-minute exercise focusing on one of your senses can do the trick. Try out the quick 4-7-8 breathing exercise now.

1.       Close your eyes or pick something to stare at.

2.       Breathe in for a count of four.

3.       Hold your breath for seven counts.

4.       Exhale slowly for eight counts.

5.       Breathe deep from your belly.

6.       Stop whenever you feel inner peace and calm.

When work has you feeling on edge or stressed out, a short mindfulness exercise like the 4-7-8 method can help you find your zen. The end result? Even if you don’t live in one of the most relaxed cities in the U.S., you can find peace of mind in your own workspace or home office.

Be a Single-Tasker

Forget multi-tasking. What about single-tasking? The practice involves focusing on one thing at a time instead of trying to juggle a million things at once. Truthfully, nobody is good at multi-tasking, and it’s just more stressful trying to handle too many things.

Single-tasking allows you to delve deeper into your work and achieve higher levels of focus and creativity. Ultimately, you will accomplish tasks more efficiently while feeling less stressed. Instead of celebrating busyness with the rest of the world, be a single-tasker and create a more balanced and purposeful work environment. 

Take a Lunch Break

Source

It might be tempting to power through your day glued to your desk. But whether you work from home or in the office, take time to eat lunch, and more importantly, do nothing but eat during this time. Don’t read those emails or check your phone, and don’t even think about work. 

Eating your lunch recharges your mind and gives you the energy you need to finish your day strong. As a bonus, your lunch break gives you time to socialize with your colleagues and strengthen your workplace relationships, which creates a more positive and mindful atmosphere. 

Take Clarity Breaks

Clarity breaks are a great mindfulness tool to incorporate into your workday. A quick 15-minute walk will re-energize your thoughts while you’re on the clock. This is also a good time to pop in some earbuds and listen to a short podcast or your favorite jam. 

Taking afternoon showers has become popular with the work-from-home crowd. People say taking a shower at midday refreshes them. Giving yourself a breather can seriously boost your concentration, raise your awareness, and zap that afternoon slump. It’s like a mental spa day for your brain.

Be Present

Vow to be present while you’re at work. Take a few minutes before you dive into your tasks to give yourself a pep talk and set the day’s expectations. Mindfulness work requires giving your full attention to the task at hand while keeping your emotions in check. 

If you’re writing a report, remain focused on that report and don’t think about anything else, including deadlines or other things happening at work. If those thoughts pop into your head,  steer your mind back to the task at hand. Try the 4-7-8 breathing exercise or take a clarity break to reset your mind. 

Prioritize Rest

Most of us are in a “go, go, go” mentality and rest often takes a back seat. But rest isn’t a luxury. Prioritizing rest is necessary for our physical and mental health. If you have PTO at work, take it. It decreases your chance of burnout and increases your job satisfaction.  

It is easy to overlook the importance of downtime, especially for remote workers. Oftentimes, you won’t take time off because you are already at home, but it is good to unplug from work. Use your paid time off to relax and rest your mind and maybe binge-watch that Netflix show parked in your queue.

Sometimes it may feel like work is a never-ending place of stress, but don’t despair. Follow these easy mindfulness tips and set yourself up to have a productive and good day on purpose.

Tammy has an extensive background in journalism, media relations, social media strategy, marketing, and brand management. She resides in Michigan with her family which includes her two sons and their Goldendoodle, Max. In her free time, she loves to read and travel.

Learn tips for a healthier and more productive workspace at home. Don’t sacrifice health or productivity in your career!

Let’s Keep You Healthy And Productive Shall We?

The following is a guest post by Carmen Dexter. Interested in having a guest post on my website? Click here for my guest post submission form.

If you’re one of the millions of Americans working from home, you know the challenges it brings – increased distractions, overworking, and mental health issues, just to name a few. But there are ways to create a healthier and more productive workspace at home, and we’ll show you how.

So whether you’re producing your podcast, recording the audio version of a book, or just WFH FT, it’s important to choose the best space, minimize noise (important for recording and concentrating), add plants and flowers, and clean up your workspace every day. 

Choose the Best Space

Location

Whether you work for yourself or a huge corporation, choosing the correct space at home can make the difference between a good day and a bad one. Don’t cram yourself into a corner or closet. Room to spread out lets you stretch or stand as needed. 

If space limitations don’t allow this, turn your table into a desk (doing double duty!) and add shelves above for vertical office storage, again, saving space.

Lighting

When it comes to lighting, natural is best. Try to set up your home workspace near a large window. If that’s not an option, warm LED lighting is the way to go. 

While cool lights better mimic the outdoors, the blue in them may harm your eyes or throw off sleep patterns. Moderation is key when it comes to using blue lights. A smart table lamp may be your best bet, as it lets you switch between warm and cool lights.

Ergonomics

A workspace that’s designed to provide efficiency and safety prioritizes ergonomics. For example, choose an office chair that supports your spine and has an adjustable height, so your feet can rest flat on the floor. 

Sit at a desk or table instead of directly in front of drawers or cabinets. It’s important to be able to stretch out and move your legs and feet around to keep the blood flowing. Try putting a footstool underneath to allow more positions for your legs. 

For your arms, consider a computer mouse that fits your hand and a cushioned keyboard. This allows you to rest your forearms comfortably and helps keep your wrists aligned.

Photo Credit

Minimize Noise

If you’re lucky, your home office is in a room far from the other living spaces, but you may have roommates, children, or a partner at home while you’re on the job. To minimize noise and distractions, try putting acoustic panels on the walls. They come in many colors and designs to add to the beauty of your space while cutting down outside noise.

Most interior doors are hollow. Builders use them because they’re cheaper but they don’t keep sound out. Consider upgrading to a solid-core wood door. They have a wood frame but are coated in vinyl with a synthetic inner core. It weighs less than solid wood but still keeps out sound. It’s also less likely to fluctuate in size due to heat and humidity.

Hardwood floors are all the rage in home design but they don’t muffle sound. If you don’t have carpet, use throw rugs in rooms above and around your office space. And like the wall panels, you can add them to your interior design.

Add Plants and Flowers

Looking forward to going to work is good for your mental health, even if you’re just going down the hall, wearing pajamas. Adding vegetation and colorful blooms to your workspace helps with that. 

Plants clean the air, increasing attention span, productivity, and creativity. Studies show they reduce anxiety and depression when you’re having a difficult day. Flowers and greenery also help minimize noise levels, as well as bring a sweet aroma to your home office.

Clean Up Each Day 

You may be worn out at the end of the day but no matter how weary you are, tidy up your home workspace! Dirty spaces can create health problems. Dust and dirt can build up, creating issues for those with asthma or allergies. If you never wipe down your desk and equipment, bacteria and microorganisms may multiply, getting you sick.

If your workspace is in the kitchen, be aware of leaks or dampness. Mold, even if hidden, can spread through the air, causing respiratory problems. This can be a potential problem no matter where your desk is located in your home if you live in a very humid environment.

Home Sweet Home Office

The benefits of a sparkling office space include increased productivity. Clutter creates distractions that can send your mind racing. Organization makes it easier to focus on your tasks. When everything is in its place, your day begins and ends with the feeling of a job well done.

About the Author 

Carmen Dexter is a journalist and teacher living in Texas. Her favorite activities include concerts, football games, and, of course, writing! On any given evening, you’ll find Carmen playing with her dogs, Rizzo and Rocky. 

In this post, we’re discussing live streaming’s explosive growth in content creation. Is live streaming right for you?

The creation, sharing, and consumption of content are revolutionized by live streaming in the rapidly changing digital ecosystem. Live streaming is a crucial component of contemporary content development, from fascinating game broadcasts to interesting live events and interactive Q&A sessions. Creators, influencers, and companies now have more options to interact in real time with their audiences around the world thanks to the exploding rise of live-streaming platforms. Get ready to explore the expansion of live streaming, its effects on numerous industries, and its potential to reshape the future of communication and entertainment.

Accessibility

The widespread availability of high-speed internet connections and the proliferation of mobile devices have made live streaming accessible to a global audience. People can now easily stream and consume live content from anywhere, anytime, using their smartphones, tablets, or computers, making it a popular form of entertainment. 

Interactive and Real-time Engagement

Live streaming provides a unique opportunity for real-time interaction between content creators and their audiences. Viewers can engage with streamers through live chat, comments, gifting, and social media, fostering a sense of community and connection. This interactivity distinguishes live streaming from traditional forms of media and enhances the overall experience for both creators and viewers.

Diverse Content

Live streaming encompasses a wide range of content genres, catering to various interests and preferences. From gaming streams and esports complete with dual monitors and microphones to music performances, talk shows, tutorials, cooking demonstrations, and even everyday life vlogs, there is something for everyone to enjoy. This diversity allows individuals to find and connect with content that resonates with them.

Monetization Opportunities

The rise of live streaming has opened up new avenues for content creators to monetize their work. Platforms often provide features like channel subscriptions, virtual gifts, sponsorships, and ad revenue sharing. Additionally, creators can leverage brand partnerships, merchandise sales, and crowdfunding to generate income. As a result, many individuals have turned live streaming into a full-time profession.

Social Media Integration

Live streaming has seamlessly integrated with popular social media platforms, such as YouTube, Facebook, Instagram, and Twitch. This integration has significantly expanded the reach of live content, allowing creators to tap into their existing follower base and attract new audiences.

Authenticity and Unfiltered Content

Live streaming offers a raw and unfiltered form of content creation. Unlike pre-recorded videos, live streams often capture genuine reactions, spontaneity, and authenticity. This real-time element creates a unique bond between creators and viewers, fostering a sense of trust and relatability.

Rise of Influencer Culture

The rise of influencer culture has also played a crucial role in the growth of live streaming. Influencers, who often have large online followings, leverage live streaming to connect with their fans on a more personal level. This direct interaction enhances their influence and further fuels the growth of live streaming.

Technological Advancements

Technological advancements have significantly improved the quality and accessibility of live streaming. Higher internet speeds, improved video compression algorithms, and better streaming infrastructure have led to smoother and higher-quality live streams. Additionally, the integration of augmented reality (AR), virtual reality (VR), and other interactive elements has enhanced the viewer’s experience.

Collaboration and Co-creation

Live streaming has facilitated collaboration and co-creation among content creators. They can come together to host joint streams, participate in interviews, or collaborate on creative projects. This not only expands their reach but also allows for unique and engaging content that combines the talents and expertise of multiple creators.

Event Coverage and Breaking News

Live streaming has become a go-to platform for event coverage and breaking news. News outlets, journalists, and citizen reporters often use live streams to share real-time updates, on-the-ground reporting, and interviews. This immediacy and unfiltered nature of live streaming provide a fresh perspective and allow viewers to experience events as they unfold.

Community Building

Live streaming has the power to build strong communities around content creators. Viewers often develop a sense of belonging and form connections with like-minded individuals who share their interests. Creators can foster this sense of community by engaging with their audience during streams, hosting dedicated community events, and establishing fan clubs or memberships.

Education and Skill Sharing

Live streaming platforms have become popular spaces for educational content and skill sharing. Creators can offer live tutorials, workshops, or Q&A sessions, providing valuable knowledge and expertise in real time. This has democratized education and allowed individuals to learn from industry experts and professionals regardless of their geographical location.

Charity and Fundraising

Live streaming has also emerged as a powerful tool for charitable causes and fundraising efforts. Content creators often host charity streams where viewers can donate money to support a specific cause or organization. The interactive nature of live streaming allows for immediate engagement and real-time updates on donation goals, creating a sense of collective impact.

Personal Branding and Entrepreneurship

Live streaming offers a platform for individuals to build their brands and explore entrepreneurship. Content creators can showcase their unique skills, personalities, and expertise, establishing themselves as influencers or experts in their respective fields. This personal branding can open doors to collaborations, sponsorships, and other business opportunities.

Cultural Exchange and Global Reach

Live streaming transcends geographical boundaries and enables cultural exchange on a global scale. Creators from different countries and backgrounds can connect with audiences worldwide, sharing their perspectives, traditions, and experiences. This fosters understanding, appreciation, and a sense of global community.

Evolution of the Entertainment Industry

Live streaming has disrupted the traditional entertainment industry by offering alternative forms of entertainment. Platforms like Twitch have propelled esports and gaming into the mainstream, while musicians and performers have found new avenues to reach audiences through live concerts and performances. This shift has challenged traditional media and forced established entities to adapt to changing consumer preferences.

Live streams are taking over

In this new era of content creation, live streaming has cemented its place as a captivating and transformative force. Embracing its potential can empower creators, businesses, and audiences alike to be part of a global conversation that enriches, educates, and entertains in real time. Let us embrace this new era with curiosity, responsibility, and creativity as we shape the future of content creation through the magic of live streaming.