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5 Simple Ways to Incorporate Mindfulness at Work

Written by: Kristine Keykal, M.P.H. | Co-Founder & CEO of AdvantageHealth



It's easy to feel overwhelmed by deadlines, meetings, and endless tasks. However, integrating mindfulness practices into your workday can significantly enhance your overall well-being and productivity. Mindfulness involves being fully present and engaged in the moment, without judgment. By incorporating mindfulness into your daily routine, you can reduce stress, increase focus, and foster a greater sense of calm and clarity. Here are five simple ways to add more mindfulness to your workday:


  1. Start Your Day Mindfully: Instead of diving straight into work as soon as you arrive, take a few minutes to center yourself. You can do this by practicing deep breathing exercises or mindfulness meditation. Close your eyes, focus on your breath, and let go of any thoughts or worries racing through your mind. Setting a positive intention for the day can help you approach your tasks with greater clarity and purpose.

  2. Take Short Mindfulness Breaks: Throughout the day, take short breaks to reset and recharge. This could involve stepping away from your desk for a few minutes to stretch, go for a walk, or simply close your eyes and breathe deeply. Use these breaks as opportunities to check in with yourself, release any tension in your body, and bring your attention back to the present moment.

  3. Practice Mindful Eating: Instead of mindlessly scarfing down your lunch at your desk, practice mindful eating. Pay attention to the flavors, textures, and sensations of each bite. Chew slowly and savor each mouthful. Eating mindfully not only enhances your enjoyment of food but also helps you tune into your body's hunger and fullness cues, promoting better digestion and overall satisfaction.

  4. Cultivate Gratitude: Take a moment each day to reflect on what you're grateful for, both in your personal life and at work. This could be as simple as jotting down three things you're thankful for in a gratitude journal or sharing appreciative words with a colleague. Cultivating gratitude helps shift your focus from what's lacking to what's abundant in your life, fostering a greater sense of contentment and wellbeing.

  5. Practice Mindful Communication: In meetings and interactions with colleagues, strive to communicate mindfully. Listen attentively to what others are saying without interrupting or formulating your response in your mind. Pause before speaking to gather your thoughts and respond thoughtfully rather than reactively. Mindful communication fosters deeper connections with others, reduces misunderstandings, and promotes a more harmonious work environment.

Incorporating mindfulness into your workday doesn't have to be complicated or time-consuming. By making small adjustments to your routine and cultivating present-moment awareness, you can experience profound benefits for your mental, emotional, and physical wellbeing. So why not start today? Take a moment to pause, breathe, and embrace the power of mindfulness in your work life. Your mind and body will thank you for it!


Want to bring more mindfulness-based programs to your workplace? AdvantageHealth offers many webinars/seminars on mindfulness as well Mindful Wellness Challenges/Incentive Programs. Our 30 Days of Mindfulness (4 weeks) incentive program is very popular.

Schedule A Consultation


Email Kristine at kkeykal@advantagehealth.com to get started or call 612.823.4470 (select option “1”).


Let Kristine Keykal, M.P.H, co-founder of AdvantageHealth with over 25 years of experience, consult with you on your employee wellness program.


Since 2001, Minnesota-based AdvantageHealth has been delivering award-winning employee wellbeing programs and fitness center design & management throughout the U.S.

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