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How to Use Mindfulness to Get More Done at Work



Getting yourself to do deep work—or work that is solely focused on a single task with no disruptions or distractions—is a major part of being productive, but you might find that settling into that flow state is surprisingly hard. For some, it comes easily, but if you’re not one of them, consider using some mindfulness practices to get into the zone. Mindfulness is kind of a buzzword these days, but there’s some solid research out there that shows how it can be really beneficial when you’re working. The trick is knowing how to do it and being able to tap into it, even in the office.

The link between mindfulness and focus

We have enough research out there to confidently say that mindfulness meditation improves attention and focus, whether you’re a kid studying in school or an adult working in the real world. The idea of mindfulness itself can be a little woo-woo, all “zen” and “inner peace.” I’m not a very woo-woo person, myself; I’m much more interested in objectivity, facts, and evidence. The good news is that psychology and psychiatry have shown that mindfulness—really just the ability to be present in a given moment and focus on what you need to focus on—is more than just breathing and being spiritual. It’s something concrete and real that has helpful applications for the treatment of depression, stress, and anxiety, plus it can be really helpful when you’re overwhelmed and need to lock in. 

This works, according to the American Psychological Association, because focusing on your own thoughts and feelings for a few minutes can dial down your body’s response to stress. The Yerkes-Dodson law is a psychological model that suggests you need a little stress to perform well, but not too much, so knowing how to self-regulate is the key to staying in that sweet spot and not letting your tension get the best of you.

How to do mindfulness practice at work

You’ll notice that a lot of the research focuses on “mindfulness meditation,” which is a mental training practice that calls on you to do deep breathing and be aware of your body and thoughts. That all sounds complicated and not really like something you could do at the office, but like progressive muscle relaxation, another de-stressing technique that can improve productivity, it can be adapted and done anywhere without drawing too much attention to you. You don’t need candles or singing bowls. You just need adaptable techniques you can pull out when you need them. 

According to Mayo Clinic, you can practice mindfulness just by paying attention to the world around you for a moment, which is a lot easier to pull off at work than closing your eyes and doing breathing exercises for five minutes. If you’re having a hard time focusing, try eating a favorite snack and focusing intently on the way it smells, tastes, and makes you feel. Or try looking out the window, paying attention to each sight individually while you take some deep breaths. Look at a bird, the people on the sidewalk, the clouds, whatever—and consider each one individually, taking note of how the moment of observation makes you feel. Getting out of your head, thinking of something other than work, and grounding yourself can make you more productive when you get back at it. 

If it’s possible, you can do some breathing exercises and real meditation, too. Try to find a comfortable, secluded spot, like an empty conference or break room, or even your desk. For a minute or two, close your eyes, take a deep breath, and focus on your breaths as they move in and out of your body. Think about only that: The breath in and the breath out. Relax your muscles bit by bit and start over if any negative or stress-related thoughts creep in. 

To really tap into mindfulness, you can also try online meditation apps or guides, provided you have the time and space to do it. It might be better to try these at home and get the hang of going full zen when you need to, so you can more easily access the skill when you’re at work. The good news is that online apps and guides have been researched, too, and shown to have “robust” effects on depression, stress, and overall mindfulness. Try the Smiling Mind, which is totally free, is aimed only at mindfulness (unlike other breathing and meditation apps, which have a variety of focuses), and has been highly recommended by the New York Times

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Barcelona 1-4 Paris St-Germain (Agg: 4-6): Kylian Mbappe scores twice as PSG reach last four



PSG players celebrate
Paris St-Germain are into their first Champions League semi-final in three years

Kylian Mbappe scored twice as Paris St-Germain thrashed Barcelona to turn around a first-leg deficit and reach the semi-finals of the Champions League.

PSG had trailed 3-2 after the first leg in France but took advantage of an early Barcelona sending off to secure their place in the last four for the first time since 2021.

Luis Enrique’s side face a semi-final against Borussia Dortmund, who beat Atletico Madrid 5-4 on aggregate in a thrilling encounter in Germany.

The semi-final first leg takes place on 30 April with the second leg on 7 May.

More to follow.

helpHow to play

Rate players out of 10 throughout or after the game. The rater will close 30 minutes after the final whistle.

Rating range key1 = Give it up10 = Pure perfection


  1. Squad number1Player nameter Stegen

  2. Squad number23Player nameKoundé

  3. Squad number4Player nameAraujo

  4. Squad number33Player nameCubarsí

  5. Squad number2Player nameJoão Cancelo

  6. Squad number8Player namePedri

  7. Squad number22Player nameGündogan

  8. Squad number21Player nameF de Jong

  9. Squad number27Player nameYamal

  10. Squad number9Player nameLewandowski

  11. Squad number11Player nameRaphinha

  1. Squad number5Player nameMartínez

  2. Squad number7Player nameF Torres

  3. Squad number14Player nameJoão Félix

  4. Squad number32Player nameLópez

Paris Saint Germain

  1. Squad number99Player nameG Donnarumma

  2. Squad number2Player nameHakimi

  3. Squad number5Player nameMarquinhos

  4. Squad number21Player nameHernández

  5. Squad number25Player nameNuno Mendes

  6. Squad number33Player nameZaïre-Emery

  7. Squad number17Player nameVitinha

  8. Squad number8Player nameRuiz

  9. Squad number10Player nameDembélé

  10. Squad number7Player nameMbappé

  11. Squad number29Player nameBarcola

  1. Squad number4Player nameUgarte

  2. Squad number11Player nameAsensio

  3. Squad number19Player nameLee Kang-in

  4. Squad number23Player nameKolo Muani



Formation 4-3-3

  • 1ter Stegen
  • 23Koundé
  • 4AraujoBooked at 29mins
  • 33Cubarsí
  • 2CanceloSubstituted forJoão Félixat 82′minutes
  • 8PedriSubstituted forF Torresat 62′minutes
  • 22GündoganBooked at 64mins
  • 21F de JongSubstituted forLópezat 82′minutesBooked at 90mins
  • 27YamalSubstituted forMartínezat 34′minutesBooked at 40mins
  • 9LewandowskiBooked at 50mins
  • 11RaphinhaBooked at 90mins


  • 5Martínez
  • 7F Torres
  • 13Peña Sotorres
  • 14João Félix
  • 17Alonso
  • 18Romeu
  • 19Roque Ferreira
  • 26Astralaga
  • 30Casadó
  • 32López
  • 38Guiu
  • 39Fort


Formation 4-3-3

  • 99G DonnarummaBooked at 87mins
  • 2Hakimi
  • 5MarquinhosBooked at 62mins
  • 21Hernández
  • 25Nuno Mendes
  • 33Zaïre-EmerySubstituted forUgarteat 80′minutes
  • 17Vitinha
  • 8RuizBooked at 45minsSubstituted forAsensioat 77′minutes
  • 10DembéléSubstituted forKolo Muaniat 88′minutes
  • 7MbappéBooked at 40mins
  • 29BarcolaSubstituted forLee Kang-inat 77′minutes


  • 1Navas
  • 4Ugarte
  • 9Gonçalo Ramos
  • 11Asensio
  • 15Danilo
  • 19Lee Kang-in
  • 23Kolo Muani
  • 26Mukiele
  • 28Soler
  • 35Lopes Beraldo
  • 37Skriniar
  • 80Tenas

István Kovács

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Magnitude 2.8 earthquake reported in View Park-Windsor Hills



A magnitude 2.8 earthquake was reported Tuesday at 8:19 a.m. Pacific time in Los Angeles’ View Park-Windsor Hills neighborhood, according to the U.S. Geological Survey.

The earthquake‘s epicenter was 7.1 miles beneath the intersection of Overland Drive and Northridge Drive, near Windsor Hills Elementary School. .

In the last 10 days, there have been no earthquakes of magnitude 3.0 or greater centered nearby.

An average of 59 earthquakes with magnitudes between 2.0 and 3.0 occur per year in the Greater Los Angeles area, according to a recent three-year data sample.

Did you feel this earthquake? Consider reporting what you felt to the USGS.

Are you ready for when the Big One hits? Get ready for the next big earthquake by signing up for our Unshaken newsletter, which breaks down emergency preparedness into bite-sized steps over six weeks. Learn more about earthquake kits, which apps you need, Lucy Jones’ most important advice and more at

This story was automatically generated by Quakebot, a computer application that monitors the latest earthquakes detected by the USGS. A Times editor reviewed the post before it was published. If you’re interested in learning more about the system, visit our list of frequently asked questions.

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Justice Thomas returns to Supreme Court after 1-day absence



WASHINGTON (AP) — Supreme Court Justice Clarence Thomas is back on the bench after an unexplained one-day absence.

Thomas, 75, was in his usual seat, to the right of Chief Justice John Roberts as the court met to hear arguments in a case about the Capitol riot on Jan. 6, 2021.

Thomas has ignored calls from some progressive groups to step aside from cases involving Jan. 6 because his wife, Ginni, attended then-President Donald Trump‘s rally near the White House before protesters descended on the Capitol. Ginni Thomas, a conservative activist, also texted senior Trump administration officials in the weeks after the election offering support and reiterating her belief that there was widespread fraud in the election.

On Monday, Roberts announced Thomas’ absence, without providing an explanation. Justices sometimes miss court, but participate remotely. Thomas did not take part in Monday’s arguments.

He was hospitalized two years ago with an infection, causing him to miss several court sessions. He took part in the cases then, too.

Thomas is the longest serving of the current justices, joining the Supreme Court in 1991.

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