5 Mindfulness Techniques to Get You Unstuck at Work

mindfulness, productivity, work, workplace stress, work pressure, stress management, burn-out,, mental health
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The workday can feel hectic, stressful, and just plain frustrating. We all have times when we get into a rut at work and can’t seem to get out of it. We need something to help us move past those moments and stop feeling unstuck.

Believe it or not, mindfulness is a great habit to help you beat that workday slump. You can use some simple mindfulness exercises at work that will help you to be more present, more productive and less stressed at work. Use these 5 easy exercises and see how they can change you work and your mindset.


This is one exercise that is so easy to do and take very little effort but can have a huge impact on your work and your life. If you are feeling overwhelmed, stressed out or just stuck at work, breathing can really help you get mindful and gain some clarity.

When you need a little break and some mindfulness, take a few moments to focus on your breathing. Close your eyes if you can and concentrate on breathing slowly in through your nose, holding it for a few seconds and then letting it out through your mouth. Do this a few times through and really think only about your breath, going in and out of your body. Afterwards you will feel more relaxed, refreshed and clearer.

Be Aware

Mindfulness is all about being aware of your present moment and you current situation. Bringing more awareness into your day is another easy exercise that can help you make a big difference. We often rush through our days with stress and tension,. But by becoming aware of the moment, we can slow down and be mindful of our thoughts and our actions. This can help you be more focused and do better work.

When going through your day-to-day activities, become aware of the things that you do. You probably have things that you do everyday but don’t even really notice. Like walking past a beautiful picture or interacting with a co-worker. Start to become very aware of the things that you do everyday and put more intention into them. How can you make each interaction more meaningful and significant? This will help you to work better and be more mindful.


One of the major factors in practicing mindfulness is gratitude. It is not enough to simply be aware of the present moment, we must also be grateful for it and everything that we have. There are probably a number of things that you experience at work everyday that you take for granted. By being grateful for these things we feel more peace, more joy and can do better work.

Start by just being grateful for 3 things everyday. When you get to your desk in the morning, think of one thing you are grateful for. And then at lunchtime think of something else that you are grateful for. And think of a third thing again before you leave work in the evening. By noticing these small but important parts of your job, you will become a better employee and a more caring individual. It will most likely rub off into all areas of your life.

Listen Mindfully

Mindfulness isn’t just about you. It also includes your relationships with other people. When we choose to be mindful towards others, we can create better relationships and a more peaceful coexistence. This will no doubt improve your stress levels at work and help you get unstuck.

Listen mindfully to what other people are telling you. Don’t brush someone off because you are too busy and don’t listen to only half of what someone has to say. Be fully present in every conversation and really listen to what other people say. This will not only help you feel better at work, but it will also improve your relationships with your co-workers, which will lead to an even more productive workday.

Digital-Free Breaks

Our lives seemed to be ruled by technology and digital devices. Especially at work where checking email is considered taking a break. Instead of relying on electronic devices all of the time, we can learn to take a break from them and clear our mind.

By taking just 20 minutes out of your workday to be digital-free, you can reduce your stress and get more mindful in the process. Take a break at lunch or some other time during the day to spend 20 minutes away from your computer or cell phone. Go talk to a colleague, go for a walk outside your office, or even spend that time just to be alone and think. You will be amazed at how you feel afterwards and how much more creative and efficiently you are at your job.

Mindfulness is a powerful tool. And it can have amazing benefits in the workplace. By implementing these simple mindfulness exercises, you can help set your day up for success and escape the unnecessary stress that so many people feel. Just start by implementing one or all five of these techniques and see how differently you feel.

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Melanie Kernodle is a freelance blogger and writer. After a few lackluster years in the corporate world, she recently ditched her “normal” job to pursue her entrepreneurial passions, travel the world and share her insights with her readers.