Effective Techniques for a Calmer Workday

Effective Techniques for a Calmer Workday

Work has been and will probably always be busy during our lifetime so how can we make our workday work for us instead of constantly feeling overwhelmed and stressed? By incorporating effective well-being techniques into your daily routine that lead to a more productive and much calmer workday.

Here are some strategies to help you manage stress and maintain a sense of calm throughout your workday.

1. Start Your Day with a Morning Routine

How you start your day sets the tone for the rest of it. Establishing a calming morning routine can make a significant difference. Consider including activities such as:

• Meditation or Deep Breathing: Spend a few minutes in quiet reflection or practice deep breathing exercises to centre your mind.
• Light Exercise: A short walk or some stretching can help wake up your body and mind.
• Healthy Breakfast: Fuel your body with a nutritious meal to keep your energy levels stable throughout the morning.

This is one of the first areas I address with my clients. It always fascinates me that so many people are willing to overlook those special few hours between the moon setting and the sun rising. Don’t get me wrong, I know it’s hard to change a routine. Especially one that says “create time for yourself.” But as someone who went from late nights, late mornings through to 5am rises (6-7am with a new baby) I know first-hand the immense benefits you’ll reap if you can discipline yourself and create those magical hours for yourself.

2. Prioritise and Plan Your Tasks

A cluttered to-do list can be overwhelming. Prioritise your tasks by importance and urgency. Use techniques such as:

• The Eisenhower Matrix: Categorise tasks into four quadrants: urgent and important, important but not urgent, urgent but not important and neither urgent nor important. This helps you focus on what truly matters.
• Time Blocking: Allocate specific time slots for different tasks. This reduces multitasking and helps maintain focus.

I get that when you’re trying to create calm in your workday, you don’t particularly want to do more work to get you there. However, once you’ve established these best practices, you won’t need to do this task again. Ask yourself, how important is it to me to feel calmer at work? Only you can motivate yourself and set the purpose for this goal, so be honest, what will it take?

3. Take Regular Breaks

Continuous work without breaks can lead to burnout. Schedule short breaks throughout your day to recharge. Consider:

• The Pomodoro Technique: Work for 25 minutes, then take a 5-minute break. After four cycles, take a longer break.
• Physical Activity: Use breaks to stretch, take a short walk, or do some light exercises to boost your energy levels.

I know some of you might feel like you’re being lazy to take these short breaks but remember the goal of creating a calmer workday. You have to do different activities in your day, if you want different results. It’ll feel strange at first so maybe try a few easy ways to ‘take a break’ that feel normal to you. For example, fill up your water bottle, or make a hot drink, walk to the other side of the office, go to the bathroom.

4. Practice Mindfulness

Mindfulness helps you stay present and focused. Incorporate mindfulness techniques such as:

• Deep Breathing Exercises: Practice deep breathing for a few minutes to reduce stress and increase concentration.
• Mindful Eating: Pay full attention to your meals without distractions. This can make lunch breaks more relaxing and enjoyable.

Mindfulness is very fashionable right now so you’ll probably not be the only one at work taking on this excellent practice. Both these examples are easy to do and can be done without anyone noticing. It’ll be your little secret way of creating a calmer workday. A superpower, if you will.

5. Organise Your Workspace

A cluttered workspace can contribute to stress. Keep your work area clean and organised by:

• Decluttering: Regularly tidy up your desk and remove unnecessary items.
• Personalising: Add a few personal touches, like photos or plants, to make your workspace more inviting.

Do not underestimate the power of a tidy environment. You’ll be opening yourself up to more focus, creativity and energy when you take the time and initiative to make your workspace inviting.

6. Set Boundaries

Setting boundaries is crucial for maintaining a healthy work-life balance. Consider:

• Designated Work Hours: Stick to a set schedule and avoid working beyond your designated hours.
• Clear Communication: Let colleagues know your availability and preferred communication methods to manage expectations.

Boundaries aren’t ground-breaking but I would ask, are you staying true to any boundaries you have tried to set? Remember that boundaries don’t mean you’re a difficult person (I’ve heard this a lot from clients.) It simply means, you manage your time more effectively so that you can get your tasks done. Change the way you think about boundaries and you’ll find it much easier to incorporate them for a calmer workday.

7. Practice Gratitude

Focusing on the positive aspects of your work can improve your mood and reduce stress. Start a gratitude journal or take a few moments each day to reflect on things you’re thankful for at work.

You’ll see this point a lot from me because it really really works. Ask Oprah! It’s hard to feel grateful about work especially when it’s demanding. However, simply use the following 3 gratitude examples when you’re stuck for ideas.

• I’m grateful this job allows me to use my skills
• I’m grateful for the salary in this job that allows me to live where I live and eat
• I’m grateful for the relationships I enjoy in this job

8. Seek Support

If you’re feeling overwhelmed, don’t hesitate to seek support. This could be from:

• Colleagues: Reach out to coworkers for advice or to share your workload.
• Management: Communicate with your manager about any challenges you’re facing.
• Professional Help: Consider speaking to a therapist or counsellor if stress becomes unmanageable.

I understand that getting support within the company may be difficult for some, especially in toxic workplaces. In that instance, always seek outside counsel. There are so many resources available to you so use them, don’t be more stressed, take action!

9. End Your Day with Reflection

Spend a few minutes at the end of each workday reflecting on what you accomplished. This can help you feel a sense of completion and set you up for a more focused start the next day.

Mindfully starting and ending your day is highly beneficial to evoke calm in general as well as a calmer workday. You have to create the discipline to do this but it will be worth it. Accompanied by the rest of the tasks in this post, you’ll be floating through your days with so much more ease and joy.

“Waking up this morning, I smile. Twenty-four brand new hours are before me. I vow to live fully in each moment and to look at all beings with eyes of compassion.” – Thich Nhat Hanh

Ancient wisdom on calmer workdays

Ancient wisdom across various cultures consistently highlights the importance of maintaining inner peace, mindfulness, and balance. These teachings provide valuable guidance for working with calm, fostering a productive and fulfilling life. Here are two I’m particularly fond of:

Stoicism (Ancient Greece and Rome): Stoic philosophy emphasises the importance of inner tranquility and rational thinking. Key Stoic teachings related to working with calm include:

• Apatheia: The state of being free from destructive emotions. Stoics believed in maintaining a calm and rational mind regardless of external circumstances.
• Focus on Control: Stoics like Epictetus taught that we should focus on what is within our control and accept what is not. This mindset reduces stress and promotes calm.
• Daily Reflection: Stoics practiced daily reflection to evaluate their actions and thoughts, enabling a sense of calm and clarity.

Hinduism (Ancient India): Hindu philosophy, especially as outlined in texts like the Bhagavad Gita, offers insights into maintaining calm through duty and detachment:

• Karma Yoga: The path of selfless action teaches working without attachment to the fruits of one’s labour, which reduces anxiety and cultivates calm.
• Detachment (Vairagya): Practicing detachment from outcomes and maintaining equanimity in success and failure helps maintain inner peace.
• Meditation and Yoga: Regular practice of meditation and yoga supports physical and mental well-being, promoting a calm approach to work.

By integrating these timeless principles into modern work practices, we can cultivate a serene and effective approach to our professional and personal lives.

Benefits of creating a calmer workday

By incorporating these effective techniques into your daily routine, you can create a calmer, more productive workday.

Remember, it’s important to prioritise your well-being and take proactive steps to manage stress. A calmer workday leads to a happier, healthier you, both in and out of the office.

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