How to Unplug at Work: Part 1

This blog post series will introduce various practices that can be incorporated into your daily routine to help mitigate work-related stress.

If you identify as hard-working and career-driven, then you have probably heard of the concept of work-life balance at one point or another. That is because hard work and dedication, while rewarding in its own right, also diminish time that could be spent on self-care. Since some of us don’t always have the option to follow a regular work schedule that allows for a healthy, well-balanced approach to life, we need to use tools that can easily be implemented throughout the day if we are willing to take 5-10 minutes out of our busy schedule.

Take a mindful walk.

Whether you work in an office or at home, letting ourselves become consumed by our daily tasks at work without taking small breaks can actually decrease our overall productivity. This is not to be confused with purposefully seeking distractions, as these can lead to feeling disengaged and even less connected to our work. One strategy that can be incredibly useful, efficient, and transformative is taking mindful walks.

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To take a mindful walk, follow these steps:

  • Disconnect from all electronic devices and store them away. Better yet, leave them at your work station (if your work requires you to be on call, then take 5 minutes as opposed to 10 or mute the device for 5 minutes before you turn it back on)

  • Take a deep breath and repeat this silent mantra: “I give myself permission to take this short break; I deserve this time to myself.” By connecting with yourself through this type of inner dialogue, you make it easier for your mind to accept this brief period of self-care without becoming overly critical of yourself.

  • Begin walking at whatever pace feels comfortable to you, although slowing down may allow you to connect with your surroundings with more ease

  • This is a crucial step: ENGAGE YOUR SENSES! Walk as if you have never experienced walking before. Open your eyes, your ears, and your nostrils to take in the sights, sounds, and smells.

  • Let go of the urge to judge any aspect of your experience and instead approach these 5-10 minutes with unbiased curiosity. Remain a silent and objective observer. If it’s cold outside, feel the winter breeze on the uncovered parts of your face and body or notice how your body temperature rises quickly when walking in the sun in mid-August.

  • Be open to anything that catches your attention without getting caught up in a mental analysis. Simply take a mental note of what your senses are picking up on and move on.

  • Notice how your body feels as you walk. Pay attention to every step and every muscle that seems to be engaged in this exercise.

This is a form of “informal mindfulness,” as it requires you to immerse yourself in one single activity for a set amount of time that you set in advance. You can do this daily or you can opt to use it on an as-needed basis when work becomes particularly stressful.

You would be amazed at how much better you feel after gifting yourself this mindfulness and much-deserved break.

Shannon Halford