3 Simple Ways to Boost Your Happiness at Work
re you feeling uninspired at work? You are not alone. Most of us have experienced some form of workplace blues at one point or another.
In fact, a recent report from Gallup found that 70 percent of Americans report feeling unhappy, uninspired, and less engaged in their job.
The good news is that practicing mindfulness might help us overcome the doldrums at work. Mindfulness practices may activate parts of the brain correlated with constructs of wellbeing such as happiness, joy, and enhanced self-awareness.
Here are three simple mindfulness practices that can help boost your happiness at work:
- Make a list of three good things that happened in your day.
“Acknowledging the good that you already have in your life is the foundation for all abundance.’”
– Eckhart Tolle
One method for learning to be happier, which is recommended by the University of Wisconsin-Madison’s Center for Investigating Healthy Minds (CIHM), involves engaging in daily tasks that are simple, easy, and rewarding.
For example, you might try making a list of at least three good things that happened in your day. This could be anything from a really good cup of coffee to a compliment from your boss.
What we focus on grows. When you are focusing on the positive aspects of your work, you start to feel happier. So take notice of the simple joys and victories and notice how more of these types of moments flourish in your life.
- Practice compassion toward yourself.
“The greatest weapon against stress is our ability to choose one thought over another.”
– William James
We’re our own worst critics. The way we talk to ourselves has a major impact on how we feel. Being a little self-critical is okay, but most of us experience it all too often. Self-critical talk can get in the way of creativity and dampen inspiration.
While you are at work, see if you can notice when you are being overly critical and instead cultivate compassion for yourself.
When you hear that all-too-familiar critical voice in your head, in that moment, start listing a few things you like about yourself instead.
- Relax your nervous system.
“Sometimes the most important thing in a whole day is the rest we take between two deep breaths.”
– Etty Hillesum
We live in a world that is more rapid than ever.
That is why it is important to literally relax your body a few times a day.
To do this, take a deep breath, scan your body, and take note of any places where your body is holding tension. Then soften and stretch the muscles that are tense.
Consider setting an alarm that alerts you to look up from your computer and to breathe and stretch several times throughout your day.
What to do next?
Try out one or more of these practices. You’ll be surprised how much they can help.