Mindfulness may seem like a great idea, but how do you become more mindful in a busy work day? Here are a few ways you can put mindful moments into your day so you can reduce stress and do your best.

Be consciously (有意识地) present

【小题1】 When you’re consciously present at work, you’re aware of two parts of your experience—what’s going on around you and what’s going on within you. Mindful work means to being consciously present in what you’re doing, while you’re doing it, as well as managing your mental and emotional state.

【小题2】

Mindful exercises train your brain to be more mindful. The more mindful exercises you do, the easier your brain finds it to enter a mindful state, thus optimizing your brain function. In the busy workplace, finding time for a 30-minute mindful exercise can be difficult. So does that mean you can’t be mindful at all at work? No. 【小题3】 Even one minute of consciously connecting with one of your senses can be thought as a mindful exercise.

Be a single-tasker

Single-tasking is doing one thing at a time. Multitasking (多任务处理) is trying to do two or more tasks at the same time or changing back and forth between tasks. Nobody can actually multitask. In reality, your brain is madly changing from one thing to the next, often losing data in the process. 【小题4】 If multitasking is time-wasting, why do people still do it? The reason was found in a study by Zheng Wang at Ohio State University. She tracked students and found that when they multitasked, it made them feel more productive. 【小题5】

How to Change Bad Habits

Bad habits are harmful. Whether your bad habit is a minor one or something more serious such as smoking, it takes conscious effort and smart planning to break the cycle. 【小题1】

Write down details of your habit. Keep a notebook around to keep a record of your habit. For at least a week, anytime you perform the bad habit, write down a description of what you were doing and how you were feeling. 【小题2】 Consider these possible factors: Does the bad habit happen more often when you are stressed or nervous? Does it happen more often (or less often) at certain places?

Get rid of temptation. Try to avoid objects, places, and people that make you want to fall into your bad habit. It’s much easier to remove the stimulus than to stop the habit with pure force of concentration. 【小题3】 If that doesn’t work, turn off the cell phone and put it in a different room when you’re at home.

【小题4】 This prevents you from picking up the bad habit unconsciously. When properly applied, this can be very effective. People who drink too much alcohols can imagine in their mind about the unpleasant symptoms of being drunk. For habits that aren’t easy to make unpleasant, put a rubber band around your wrist and snap it against the skin each time you catch yourself giving in to the habit.

Replace a bad habit with a good one. A good habit can be a source of pleasure, making the old one easier to break. Many people find a daily exercise routine or jog becomes similarly satisfying once they’ve turned it into a habit. Some bad habits can be broken if you can focus on improving the good habit. 【小题5】

Secrets of People Who Stay Happy in Setbacks

Bad things happen both personally and professionally. In the face of these setbacks, some people seem to fall apart, while others find ways to move forward and continue to get things done. Are there things you can do to be resilient? 【小题1】

Understand what you can control and what you can’t. The first is to be clear about what factors are under your control. 【小题2】 As you are occupied in those actions, you will find that you feel better about your work and will also be more productive.

Surround yourself with people even if you don’t feel like it. Next, engage with other people. When you are sad or stressed, you often don’t want to be around others. 【小题3】 When you talk about what is making you sad or anxious, you often find that other people have had similar experiences that they can share. In addition, social connection is motivating and can help you to focus on tasks that need to be done.

【小题4】 Your negative thoughts will influence the interpretation you give to their actions that can cause you to interact with their anger or mistrust. They will notice your attitude and treat you accordingly. Similarly, when you interpret the actions of other people positively, you are more likely to create good interactions with others.

【小题5】 They will also help you feel better, because each success you have will boost your attitude toward the future.