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New Year New You: How to Make Mindfulness a Daily Habit for Greater Ease, Focus & Well-Being

A regular mindfulness practice is the best gift you can give yourself (and your team!) in the new year.

Mindfulness means paying attention to the present moment with a curious, flexible attitude. This is a simple idea, but it’s not always easy! Research from Harvard estimates that the mind wanders away from the present moment to spontaneous, self-generated thought approximately 50% of each waking day!

While mind wandering is a normal part of being human, constant mental gymnastics can prevent us from experiencing ease and well-being in daily life. Regular mindfulness practice has been shown to support a reduction in mind wandering and increased ease and focus both at work and in life. For you, that might mean better focus on solving a difficult problem at work, freedom from constant worrying, or the ability to pay full attention to your colleagues and loved ones during conversation.

Invest in your productivity and quality of life by following these tips for making mindfulness a regular part of your routine in 2022 and beyond:

  • Start Small: Practicing mindfulness regularly for short periods of time is more powerful than occasional long practices. Experiment with adding 1-5 minutes of daily mindfulness into your routine. Try our 1-Minute Work Break to get you started.
     
  • Bundle Your Healthy Habits: Bundle your new mindfulness practice with an existing habit like drinking coffee, reading or sitting with your pet. From a neuroscience perspective, bundling a new habit with an existing habit makes it “stickier.”

  • Share Your Practice: Tell your family, friends and colleagues about your interest in mindfulness and how your practice may benefit them. Sharing your practice will deepen your commitment to practice and inspire others to support you (and maybe even join you! We can’t force other people to be more mindful, but we can spark them to begin their own journey through our actions and transformation).

  • Find A Workplace Buddy: Connect with a mindfulness accountability buddy in the workplace. You can check in daily or weekly to share insights from your practice.

  • Practice In Community: Meditating in a group can be extremely powerful. To solidify and inspire your practice, start a weekly or monthly workplace meetup (virtual or in-person) where you come together to do a short guided meditation and discuss how your mindfulness practice is going. Better yet, hire an expert like Mastermind to deliver regular live sessions for you and your team!


If you’re looking for more mindfulness tips and techniques for greater ease, focus and well-being, work with Mastermind to build your own mindful community in the workplace! Contact us to learn how to bring research-backed mental wellness to your team.

 

Written by Dorsey Standish, Mastermind CEO. Dorsey is a mechanical engineer, neuroscientist, and wellness expert who brings evidence-based mindfulness and emotional intelligence to clients worldwide. Dorsey has led science-based mental wellness programs for hundreds of companies, including Staples, Toyota, and AMN Healthcare. Dorsey holds a master’s degree in Cognitive Neuroscience from University of Texas at Dallas and a bachelor’s degree in Mechanical Engineering from the University of Pennsylvania. Dorsey’s teachings draw on her training as a teacher of Mindfulness-Based Stress Reduction through Brown University and deep experience on regular 7-day silent meditation retreats studying with our region’s top teachers.

Looking for mental wellness resources?

We have 20+ science-based meditations and mindfulness resources inside our Freebie Library to support you in increasing calm, focus and resilience.