B. Mindfulness is a skill that can be learned.
1. Schedule times for quiet meditation or progressive relaxation.
2. Get attuned to yourself. Become self-aware.
3. Practice active listening, engaging acutely with ‘the other’.
4. Be a servant leader.
5. Take advantage of opportunities that are around you.
6. Avert dangers that don’t yet exist.
Today’s world is defined by 3 drivers: fluidity of people, work roles and information. This ought to aim for quick results and high performance. Yet, many people remain disengaged at work leading to passivity, rote behavior, boredom, and negativity. A 2013 Gallup study found 70% are disengaged at work causing financial loss to corporations.
How often do you get interrupted at work by a knock on the door, email, text or phone call? Constant interruptions cause constant distractions. A study showed a ‘knowledge worker’ gets interrupted every 3 minutes yet it takes 23 minutes to return to the task. 18% of the time the original task is not returned to during the day! This causes broken stream of thought and disconnection. Can you imagine how much mindlessness is endemic in the workplace?
Another 2013 study revealed there were an average of 87 interruptions per day with 22 being external and the other 65 being internal (self-made). Now this is good news. You do not have to be a passive victim of interruptions. You can take charge of the interruptions.
C.Larger number of interruptions are under your control.
1. Identify your distractions. External or Internal.
2. Minimize external distractions (shut office door, wear headphones).
3. Ward off external and internal distractions (turn off notifications on phone).
4. Stay on task at hand. It is a mistaken belief that toggling between tasks, screens or mobile devices is mastering multi-tasking. It is only distracting and takes you a long time to return your attention to what you were doing. Take charge of the internal distractions.
Winifred Gallagher in ‘Rapt’ says we are hardwired for distraction. The ‘bottom up’ attention is our survival instinct, reacting to sudden sounds, smells and sights. Good news is that we have evolved. Now we can develop a ‘top down’ attention by choosing to focus on the positive and productive.
First, learn to control interruptions and distractions. This will allow you to be in the present moment and practice mindfulness. This will create fertile ground for you to move into the state of being in flow. Get into your zone!