How to integrate mindfulness into your daily business routine

Making it in the business world can be tough. You have to put in long hours for little reward at first and will face plenty of challenges when flying solo as an entrepreneur.  Being resilient and practicing mindfulness can help you de-stress explains Indiana Lee.

Build mental resilience and minimize your stress by integrating mindfulness into your daily routine. An effective mindfulness routine can calm you down after a tough day in the office and help you hit the “reset” button after a busy morning in the business world. 

Mindfulness is a convenient way to address your stress, too. You don’t have to take time off to unwind and should be able to seamlessly integrate a short meditative session into your day-to-day life. 

Recognising stress

It’s easy to overlook the signs of chronic stress when you’re working hard to make your dream become a reality. However, 72 per cent of Australians are now so stressed that it impacts their physical health. 

This costs the Australian economy billions every year and can cause issues like poor sleep and muscle tension. Working long hours undermines your oral health, too, and can cause issues like cankers, tooth decay, and gum disease. Additionally, the decrease in overall physical activity further impacts overall well-being and health negatively.

Learning to recognise the signs of stress can help you take intervening measures. Common signs of building stress include: 

• Headaches 
• Poor sleep
• Changes to your eating patterns
• Difficulty concentrating 
• Irritability 

If you spot these signs, act quickly to mitigate long-term health consequences and restore balance to your life. Start by including a daily mindfulness activity in your routine and set aside some time for reflection and introspection. 

Mindful meditations

Simple mindfulness meditations are increasingly popular in today’s business world. Apps like Mindful, Calm, and Headspace provide a series of guided meditations that can slot into your schedule whenever you have a moment for reflection. 

When searching for a guided mindfulness meditation, focus on finding a guide that specializes in work stress. Addressing work-related stress requires a unique approach, as you’ll need to find someone who can help you declutter your mind and overcome the challenges you face during a typical day. 

Work-related mindfulness meditations are particularly useful if you experience conflict at work. Daily mindfulness meditations can help you de-escalate arguments and find ways to resolve conflict amicably. A quick mindfulness session before a meeting with a disgruntled client ensures that you are in the right emotional space to put forward a professional, courteous persona. 

Journalling 

Writing has served entrepreneurs well for generations. Famous entrepreneurs like Benjamin Franklin and Oprah Winfrey are infamous for keeping a diary to record their thoughts and ideas. Journaling can help you destress and move through life with greater mindfulness, too. 

Start a mindful journal by completing simple written exercises. For example, if you like to start your day slowly, set aside some time to write a gratitude list while you sip on your morning cup of coffee. 

If you find that your stress is building throughout the day, use your lunch break to observe and name your thoughts. Observing your thoughts can reduce your stress by helping you take control of your reaction to the challenges you face. This helps you reassert control over the day’s events and ensure you’re ready to take on more tasks when you return to work. 

Consider using your journal to set goals for yourself and your business. Use the SMART goal-setting method to write down targets that are: 

• Specific
• Measurable
• Achievable
• Relevant
• Time-bound

The SMART method is perfect for journaling, too. You can use the blank page to explore ideas in further detail and revise your goals as you go. The SMART method increases your chances of actually achieving your goal, too, by helping you become more conscious of the targets you set for yourself. 

Outdoor activities

Mindfulness doesn’t need to happen at a desk or on a reclining couch. There’s nothing wrong with lacing up your walking shoes and getting some fresh air while you destress. 

Nature-based mindfulness activities can help you break unproductive work habits, too. The next time you reach for your phone to check social media, consider taking a breath and walking to your nearest park or pond. Try to observe the motion of animals like birds and bees while listening to the wind in the trees or the sound of rushing water. This can help you put things in perspective and return to work with a renewed sense of energy and purpose. 

Mindfulness can help you build resilience and refocus after a challenging time at work. This is key as a solo entrepreneur, as you must be able to handle stress if you want to last in the long term. Start simple with guided meditations and journal entries. These short sessions can help you take control of your emotions and create relevant goals that boost your productivity and profitability. 

Join the soloist movement. Whether you are new to Flying Solo or looking to grow your business, our membership options will help you attract more leads, grow your network and sharpen your business skills.  Sign up to our newsletter to get the latest news and advice straight to your inbox.

Now read this

//corestage-cdn.flyingsolo.com.au/live-smarter/health-and-wellbeing/meditation-saved-my-life-how-mindfulness-is-the-best-weapon-against-burnout/