A typical workday can be stressful. Deadlines, meetings, big projects, constant messages.
You want to be more focused, creative, and kind, but the pace of work can make that difficult.
The good news is that mindfulness doesn’t have to take a lot of time. What matters most is regularity.
Small pauses often make a big difference.
Here are five things you can try at work…
Straw breathing
Breathe in through your nose and out through your mouth. On the outbreath, purse your lips as if you’re blowing through a straw. Gradually extend your exhale. No need to strain—just explore how long you can make the outbreath.
This practice helps soothe your nervous system. It’s a quiet meditation you can use in meetings, at your desk, or during a difficult conversation.
Look into the distance
Throughout the day, pause and let your gaze widen. Look into the distance—out a window, down a hallway, or across the room. Stare softly at one point while slowly turning your head from left to right.
Using your peripheral vision can help your body settle. It creates a feeling of safety and perspective, while also giving your mind a little space to process and organize information.
Appreciation practice
Think of one of your coworkers. Someone you care about, yet with whom you may be stuck in a holding pattern.
Spend a little time each day appreciating this person. Notice small ways they’re helpful, patient, thoughtful, or steady. Notice the qualities you admire in them.
You’ll probably also notice the ways they annoy you or don’t do things quite right. When that happens, take a deep breath. Remember the good in them. Keep returning your attention to what you appreciate.
Ask how rather than why questions
We all get caught in circling thoughts. It’s normal, but not always helpful.
To disrupt rumination, try replacing why questions with how questions. Instead of Why does this keep happening? ask, How can I create a shift? or How might I approach this differently?
Why can keep us looping. How often opens the door to action.
Reread important email messages
After you compose an email, pause for a few breaths. Then reread it from the receiver’s point of view.
How will your words land? Is your message clear? Is your tone what you intended?
Reflect and make any changes.
It’s hard to do this with every message, so try it with the important ones you send this week.
Start simple. Choose one practice to try this week.
You don’t need to change your whole workday.
Just begin with one small pause and see what happens.
If this resonated, you might enjoy The Pocket Pause—a free daily text with gentle reminders to pause, breathe, and come back to what matters.