Happiness is more than just a bubble-gum outlook on life, but instead revolves around finding meaning in whatever we are doing, and bringing the intention with us everyday to do what we do well. Using mindfulness and meditation time helps bring those intentions to the foreground of your mind, and can significantly improve your ability to stay calm and communicate better with your co-workers, improving your relationships and your overall feeling about your job.
When you prioritize happiness in the present moment, you see this incredible ripple effect in the future in terms of your levels of success and connectedness to others. The bottom line, using mindful actions and the intention to be happy at work, can improve your performance and help you enjoy your job and be more successful too!
“There are five key researched habits we recommend people try practicing to improve their happiness at work,” explained Michelle Gielan of Good Think Inc., in an interview (http://youtu.be/JbywKN0wrko?list=UUAP3YnM3zDBh3fi8jUJZQCQ). She recommends:
Counting Gratitude – Write down three new and unique things your grateful for each day. This will help train your brain to constantly scan your environment looking for new and good things.
Journaling – Each day spend two minutes writing down everything you can remember about the most meaningful moment you’ve had in the last 24 hours. Relive this moment in detail noting down what you saw, heard and felt. By really savoring this experience you can essentially double the number of meaningful moments in your day.
Mindful Activity – Spend 15 minutes each day exercising. Studies suggest this can be the equivalent of taking an anti-depressant. (http://www.unc.edu/peplab/publications/Fredrickson%201998.pdf)
Commit A Conscious Act Of Kindness – Reach out to someone new and different each day in your social circle by taking two-minutes to praise or thank them by email or phone. This activates your social network and reminds your brain of the support you have around you. This is particularly helpful on more stressful days at work.
Attention Training – Practice taking your hands off your keyboard and for two minutes just watch your breath go in and out. This trains your brain to have laser-like focus on one activity when you return to your work, rather than slipping into a multi-tasking mindset that wears you out and slows you down.
“Try each of these brain training approaches for positivity for at least 21 days to get started, but persist with whatever works best for you to build the neural wiring that supports these behaviors through both the good and challenging times at work,” suggests Michelle. “Have patience it does take time.”