Mindfulness in the Workday

The definition of mindfulness is to be present in situations without judging them. Integrating small moments of mindfulness into your workday can help you become more relaxed.

Examples of simple mindfulness exercises:

• Focus on your breath for a few moments. Take some deep breaths and feel your chest or stomach rise and fall. This can help you consciously calm down even in stressful situations.
• Take a moment to observe nature, for example, from your office window or during a short walk. Spend some time outside (leave your headphones in your bag) and observe what's happening in nature. You can also consciously listen to the sounds around you.
• Take time to enjoy your meals consciously. Especially when working from home, don't eat your meals in front of the screen but take a break and be present in the moment.
• Actively listen in conversations and meetings without interrupting or jumping to conclusions. This promotes understanding and strengthens interpersonal relationships.
• Take a few minutes at the end of the workday to reflect on your day: What went well, what would you like to improve in the future? This can help you end the day and relax better in the evening.

The Ideal Lunch Break

In the Office: During your lunch break in the office, you probably spend time with your colleagues. The advantage is that you have to consciously take time for it, for example, to go to the company canteen. Nourish your body with sufficient energy and eat healthy and consciously during lunch. During a longer lunch break, you can take a short walk alone or with your colleagues to recharge your energy. While it's obvious to talk about work-related topics during this time, it's more relaxing to also talk about other things outside of work: This way, you also get to know your colleagues better!

In the Home Office: In the home office, you should avoid eating in front of the screen or forgetting to take a break altogether. Here, too, your body needs a break and a change from the work environment. Use your lunch break for relaxation: Cook with your family or partner, or take a short walk. At home, you have the opportunity to do yoga or even go for a jog during your break – this saves time after work and gets your circulation going again!