1. Free yourself from past and future worries. Don’t get trapped in reliving past work problems or pre-living future worries. If you’re struggling with a particularly painful memory at work, such as an epic project failure, use the noterday exercise to move on and focus on the present moment.
  2. Watch your thoughts and emotions at work. This is not about judging your emotional and mental states. Rather, it’s about being aware of them, accepting them, and moving on so you can get back to being productive.
  3. Get in the flow. To achieve a flow state, you need to find the right balance between the challenge of the activity and your own skills levels. Define your goal, cut out distractions, take a deep breath, and keep your mind fully attentive so you can stay relaxed and focused.
  4. Avoid multitasking. Humans are notoriously bad at multitasking. But few people can afford to stay focused on a single task until it’s done. Customers need to be helped, emails need to be answered. Use mindful context switching to strike a balance between productivity and responsiveness.
  5. Question your procrastination. Understanding the emotions behind procrastination is essential to overcome it. Run a quick motivation clinic to analyse the reasons why you struggle to feel motivated.
  6. Cultivate your curiosity. In order to be productive and creative, make sure to balance your input and output. Observe the world, take time to learn, ask questions, don’t take anything for granted.
  7. Develop a growth mindset. Having a growth mindset means you believe you can improve your intelligence and skills with hard work. Having a growth mindset is linked to better resilience and better long-term performance.
  8. Use metacognitive strategies. Metacognition is “thinking about thinking” or “learning about learning.” Instead of blindly working away, take the time to plan, monitor, and evaluate your working and learning experiences.
  9. Pay attention to your work environment. Be mindful of where you work and how it affects your productivity. Is it cluttered? Noisy? Note that none of these are negative in themselves — some people do feel more creative in messy, noisy environments. It’s all about being aware of what works for you and adapting your environment based on your findings.
  10. Take mindful breaks. Not just getting up to grab a cup of coffee, but instead using breaks to remind yourself to be mindful of your thoughts, emotions, and your environment.


1. Meditation exercises

Meditation doesn’t have to be regimented or intimidating. It can be done virtually anywhere and anytime, just by giving yourself a few minutes. Here are beginner tips on meditating, for whenever you have some free time:

  • Breathe in for four seconds.
  • Hold your breath for seven seconds.
  • Exhale for eight seconds.
  • Repeat.

2. Avoid multitasking

Multitasking is what you might call a “false friend”: it makes you feel like you’re more productive, but research shows it doesn’t help us get more done and can actually negatively impact the quality of our work — and our mental health.

3. Be consistent

To get the most out of mindfulness, you have to practice it regularly. A common piece of advice for newcomers is to meditate at least once a day and turn it into a habit.

4. Professional guidance

Are you interested in mindfulness training for your entire organization? Getting an individual to embrace mindfulness seems easy compared to getting a group of people on board, but you can still enlist the help of experts or agencies for company-wide implementation.



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Lunge Systems

Lunge Systems


We are a technology startup enabling people to take control of their lives. We help organization increase their efficiencies through AI-driven optimization.