Feeling overwhelmed? Lacking energy? Let’s talk about mindfulness for your busy work days.
If you’re anything like me, juggling work, kids, and everything in between, you might feel like there’s never enough time (or energy!) to get through it all. But here’s the thing, mindfulness doesn’t have to be another item on your never-ending to-do list.
Think of it as tiny tweaks to your day that help you feel calmer, more focused, and maybe even a little more human.
Here’s how you can bring mindfulness into your chaotic and crazy days:
Start with a Mindful Morning
Imagine starting the day with you in control, not your inbox or your kids' lunchboxes. Spend just a few minutes on deep breathing, a quick meditation, or setting an intention for your day. This little ritual can help you stay grounded, even when the day throws curveballs like tantrums or surprise work deadlines.
Mindful Listening
Whether it’s your colleague or your child chatting away, try giving them your full attention. No multitasking, no rehearsing your reply, just listening.
When someone truly listens to you, it feels amazing, doesn’t it? You’ll be surprised how much closer and calmer your interactions feel when you give the same gift of presence.
Take Mindful Breaks
Instead of scrolling your phone on your break (we’ve all been there), try something that actually gives you energy, like a quick walk or some light stretching. Trust me, those tight shoulders and that stiff neck will thank you. Plus, you’ll feel more refreshed when you get back to tackling work or that mountain of laundry.
Practice Mindful Eating
When was the last time you truly tasted your lunch? I mean really tasted it, like noticing the flavours and textures? Use meals or snacks as a chance to slow down and enjoy the moment. Bonus: this can help with digestion and avoiding the 3 p.m. energy crash.
Mindful Emailing
Before firing off that email, pause. Read it back and check the tone. I’ve learned this the hard way (yep, I’ve accidentally upset people with my “straight-to-the-point” style).
Now, I take a second to make sure my emails sound as kind as I feel, it saves so much unnecessary drama.
Set Tiny Reminders for Mindfulness
Life’s busy, sometimes we need a little nudge. Set reminders to breathe deeply or check in with yourself during the day.
My personal fave? I schedule 5 minutes between meetings to stare out the window and do a couple of box-breathing exercises (inhale for 4, hold for 4, exhale for 4). It’s a total game-changer.
Create a Calming Workspace
Your workspace can make or break your vibe. Clear the clutter, add a plant, and maybe pop a family photo on your desk. I’ve even dabbled in a bit of Feng Shui to make my home office feel energising and let me tell you, it works.
Remember, mindfulness isn’t about perfection, it’s about small, doable changes that bring a little more peace and joy into your day. And hey, when you feel better, everything else from your work to your parenting, gets a little easier too.
If you’re ready to find your energy again and start feeling like yourself, you can download a free Download my SOS Burnout Cheat Sheet: 5 Minute Strategies to Calm Overwhelm and Reclaim Energy to get you started.
Merly Hartnett, INHC HCANZA Accredited Career & BurnoutCoach @ Nurture Ambition Helping mums balance career growth with joyful motherhood.
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