1. Choose a colour and decide to notice that colour as you go about your day. Every time you notice it stop and acknowledge it.
  2. Sit in your garden, balcony or by the window with a hot drink and observe the sky, clouds, greenery, stars, birds or insects for five minutes.
  3. Pause at your computer for 30 seconds before diving into work.
  4. Set yourself boundaries not to check work emails or messages after a certain time every day.
  5. Practise an attitude of gratitude, reflecting on three things you are grateful for at the end of each day.
  6. Look for and take a pause to acknowledge the good in other employees/colleagues every day.
  7. Break out of your routine so you’re not running on autopilot. Try eating something different for breakfast, driving or commuting on a different route or doing a new activity. Spicing things up with something new can bring you back into the present moment.
  8. Take deep breaths for five minutes before making important decisions.
  9. Put a reminder to pop up on your computer or phone that asks ‘What mental state am I in?’ at three points of the day so you can be aware of how you are feeling.
  10. Set up mindfulness ‘triggers’. Take a conscious breath when you walk through a door or before you sit down to a meeting.

 

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