Improving Mindfulness For Career Growth

What is mindfulness? The American Psychological Association defines mindfulness as “a moment-to-moment awareness of one’s experience without judgment. It is a state and not a trait.” A mindful individual is fully present and aware of their surroundings and reactions to specific thoughts and situations. Mindfulness is not something people can be born with but instead attained through attentiveness and comprehension. By tending to your thoughts, emotions, and sensations, you can accurately identify your habits and prepare the necessary steps to improve job performance.

A lack of mindfulness presents a disconnected employee walking through their days on autopilot. In the absence of self-awareness, organization, and intentionality towards one’s mental health, employees are not only stunting growth potential but instituting a continuous cycle of detachment as well. Making a conscious effort to these three healthy habits will unify an increased sense of mindfulness and take your career to new heights!

The Quest For Self-Awareness

Being self-aware is a critical part of becoming more mindful, as it allows you to better understand how you fit into your environment. Stay alert of your surroundings; offering attention without personal bias enables you to see how your work affects others and how it makes you feel. As you improve your self-awareness, you will learn to properly assess your capabilities and know your limits. Self-awareness is not just about recognizing your weaknesses but knowing how to capitalize on your strengths as well. 

Self-awareness is a continuous practice that often includes scheduling times to measure your progress and nurture your mind. This can be achieved through daily journaling or speaking with a mentoring figure. But remember, your quest will require you to take on some tough criticism with an open mind and a level of comfortability to examine your perpetual obstacles. Additionally, completing aptitude tests online or seeking performance reviews from your superiors or peers is another great tactic to initiating self-awareness. 

Recognizing Organization as a Form of Self-Care

Are you putting your organizational skills into practice? Becoming more mindful is achieved by putting your self-care methods into practice, and one of the best strategies for your career is organization. Examples include maintaining a well-kept, uncluttered workspace and a structured calendar with blocks of time left open for mindfulness exercises such as journaling, walking, yoga, or meditation.

The Mindfulness and Wellness experts at Mindful.org proceed to expand on the connection between mindfulness and organization by detailing a self-care roadmap. The ‘activity list’ consists of various exercises and strategies written out to become more intentional in your self-care in your Workplace, Physical Fitness, Emotional Life, and Relationships. As you improve on your organization in these areas, you will find yourself to be more confident, energized, engaging, and patient in your career. 

“Self-care means asking yourself what you need and following through on the honest answer.” (Mindful.org)

Prioritizing Mental Health Through Kindness

While mindfulness is recognized as just one outlet for enhancing your mental health, its connectivity to your thoughts, emotions, and sensations makes it a large piece of the puzzle. Humans are naturally wired to be kind, and being kind to others starts with being kind to yourself. When you act on your instincts to be compassionate and mindful of others, you are strengthening yourself and society. Tying into your surroundings, you must make yourself approachable to others and look out for their mental well-being. Studies have shown that providing social support to others often has more benefits to your physical and mental health than receiving it. 

5 Ways To Improve Mindfulness

Via CERIC & Mindworks:

  • Concentrated attention exercises on different objects such as the breath, bodily sensations, or the five senses.
  • Concentrated attention exercises on body movements (e.g. mindful walking, mindful stretching, yoga)
  • Enjoy the silence. Meditations that develop compassion for the self and others. 
  • Eliminate distractions to help avoid multitasking. Focusing on one task or project for a specific period helps to take a weight off your shoulders and pinpoint your attention.
  • Pour yourself into your household chores wholeheartedly.

Final Thoughts

Remember that mindfulness is about showing yourself unconditional kindness during your highs and lows. Mindfulness techniques, such as meditation and relaxation, are proven to enhance moods and dramatically reduce daily stressors. These benefits offer a significant boost to career satisfaction and increased productivity. Erasing stress and worry is not the goal but rather a byproduct of your renewed confidence and elevated sense of purpose.

Stay Vigilant – Watch out for signs of a toxic work culture. Find your support group and keep looking to grow it! Don’t be afraid to allow people the chance to surprise you.

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‘Let Go’ of Your Fear of Being Fired

Within the uncertainty of COVID-19 and detachment felt by many remote working employees, fighting through the fear of being fired is a common anxiety making work much more difficult for employees. Operating under this fear can be detrimental to daily job performance and mental health. It does not discriminate against rank, location, or industry. Similar to stress (and often inducing stress), fear drives us to a poor work-life balance and career burnout.

The first step towards seeing change is acknowledging your thoughts and accepting that they are not your reality. Initially revealed by Susie Moore, we break down five specific reasons you can and should push back against the fear of losing your job. 

#1 The Fear Creates a Standstill in Creativity

“Our best ideas and moments of inspiration come to us when we are in an optimistic mindset.”

Your work environment and daily mindset should place you in a position to thrive, not one aimed to survive. An increasing fear of being fired puts you on edge and gives way to a fear of failure. When you walk through your workdays afraid of messing up or asking a dumb question, creativity is halted.

“When people feel confident in themselves and safe in their surroundings, they’re primed to lean into creative problem solving and innovation. No one should feel like they’re going to be shut down or interrupted for offering their take on things.” – Brandon Rodman, CEO of Weave.

So, what can you do? Beware the signs of a toxic work culture. Vanquish the thought of your next challenge or assignment being another opportunity to fail but rather an opportunity to experiment and grow. You never know where any potential ‘mistakes’ may lead you. 

#2 The Fear Keeps Us From Doing Our Best Work

“The Ancient Greeks defined happiness as the joy of striving towards our potential. When we are busy with fearful feelings, there is limited joy and limited striving. Fear not only stops the flow of creative ideas; it rears its ugly head in all aspects of their actualization.”

Set the tone for a productive workday by controlling your environment. Set boundaries to limit your time spent on social apps or unproductive conversations. When working remotely, make an effort to remove the clutter from your workspace, follow a consistent workflow, and promote self-care through a healthier form of distraction. Key examples include morning work-outs or yoga, walks in the neighborhood, or grabbing coffee with a friend.

What evidence do you have to fear getting fired? You have likely cultivated the experience that leads to valued insight. Remember that you are a part of the team for a reason. Your expertise and skill-set got you here, so speak confidently and enthusiastically. You can go as far as your belief in your ability to learn and grow will take you, but if you feel you are not in an environment where you feel psychologically safe, it may be time to move on. 

Still unsure of the evidence against your departure? Here are five signs your employer may be preparing to let you go via wikiHow:

  • Your workload subsides.
  • There’s new management that wants to take the company in a new direction.
  • Your manager is suddenly avoiding you.
  • You’re no longer asked to attend important meetings.
  • Your boss is hyper-critical of your work.

#3 The Fear is Exaggerated & #4 The Fear Deludes You From Better Things Ahead

“The event of losing a job is often much more bearable than the months, even years of fear that precede it. There is an excellent chance that something much better and more suitable is waiting for you. It will become clear with time.”

In the unlikely scenario that you do get fired, don’t lose perspective of what lies ahead. Frequently, getting fired is the only way many professionals get out of toxic work environments and escape their unhealthy career mindset. In a recent piece for The Muse, Marketing & BD Coordinator Virginia Watson revealed how getting ‘let go’ from her previous role was the best thing that ever happened to her. It pushed her to be honest about the hard facts she ignored and provided perspective to the bigger picture. 

We do not have the ability to see why things happen when they do, but any failures we experience are just a stepping stone to something greater. Turn your fear into motivation and take ownership of your career by expanding your current skill-set and taking a proactive approach to a future job search. Open yourself to new networking opportunities, connect with new people on LinkedIn, and make a choice to no longer remain stagnant in your career.

There is no reason to feel embarrassed to part ways with a company, as proven through these 21 most famous post-firing success stories. Getting fired has often proven to be the extra motivation these individuals needed and the only practical method for their timely departure. 

*BONUS* Courtesy of the career experts at EndThrive, here are 12 specific reasons that losing your job is not a mark of shame but rather a sign that great things lie ahead!

#5 The Fear Gives Way To ‘Worst-Case Scenario’ Thinking

The thought of losing your job can be scary, but choosing to operate under that fear will create a burden too large to bear. From a career standpoint, this pessimistic outlook consists of taking ordinary situations and imagining the worse. Don’t allow fear to paralyze your career. Unless you have heard management reveal their concerns or impending layoffs, your concern is unjustified. If you ever do happen to get fired throughout your career, what is actually different? Suzie Moore states, “You remain the same person, same IQ, same personality, same friends, same health. A job can be replaced.”

Get your career on track by gathering inspiration from Success Consciousness’s 30 Positive Daily Affirmations For Success, Happiness, and Improvement.

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Statistics Employers Should Keep in Mind in 2021

As the job market continues to heal and the unemployment rate inches closer to the pre-COVID 3.5 percent, employers are working hard to become more marketable. With the increase of remote positions, inclusive workplaces, and upskilling, employers must finetune their brand and assure work-life balance is achievable for their team. 

Earlier this month, the team at Glassdoor For Employers pieced together 45 statistics employers need to review in order to shape a healthy recruitment model and attract top talent. We review a few of our favorites below:

COVID-19: Health & Safety

As companies continue to reopen offices and create hybrid positions, the wellness of employees cannot be taken lightly. Ensuring the proper health and safety protocols are in place is an essential piece to retaining your key employees and attracting new candidates. Beyond the tangible health and safety measures, employers must stay attuned to their responsibilities of their team’s mental health as well.

  • 86% of employees say they would prefer to continue working from home, at least in a hybrid role, when their office reopens.
  • 68% of hiring managers say remote work is working better than when they first started working remotely in 2020. Reasons included reduced non-essential meetings (70%) and increased schedule flexibility (60%).
  • The challenges of working from home: 20% cited they lack interactions and often feel isolated when working from home, and 16% don’t have a home office or dedicated space, so they feel distracted.
  • 70% agree that employees should be required to get a COVID-19 vaccine in order to return to the office.

Employer Branding

Over 85% of job-seekers admit to searching a company’s reviews before choosing to interview. Whether it is on Glassdoor, Indeed, LinkedIn, or another social platform, responding to past or present employees plays an essential role in your future hires. A strong brand will not only help you attract top talent but will help you retain your top employees as well. 

  • 86% of HR professionals surveyed indicated recruitment is becoming more like marketing.
  • 75% of active job seekers are likely to apply to a job if the employer actively manages its employer brand.
  • 92% of people would consider changing jobs if offered a role with a company with an excellent corporate reputation.
  • Employee voice is 3x more credible than the CEO’s when talking about working conditions in that company.

Diversity

How much does diversity matter to job seekers? 76% of job-seekers and employees reported a diverse workforce as a critical factor when evaluating companies and job offers. In addition to the expanded creativity and innovation that a more inclusive workforce provides, the McKinsey firm also found that ethnically diverse and gender-diverse companies have proven to be more profitable.

  • About 1 in 3 employees and job seekers (32%) would not apply for a job at a company with a lack of diversity among its workforce. 
  • 71% of employees would be more likely to share experiences and opinions on diversity & inclusion at their company if they could do so anonymously.
  • Nearly half of Black (47%) and Hispanic (49%) job seekers and employees have quit a job after witnessing or experiencing discrimination at work, significantly higher than white (38%) job seekers and employees.

Work-Life Balance

As the stress and fatigue behind the 40+ hour work weeks continue to be spotlighted, the value of a healthy work-life balance is becoming more fundamental. Enhanced by the remote work shift, the blurred lines between work life and home life are a gateway to career burnout that cannot be ignored.

  • 70% of employees said that their work defines their sense of purpose. Still, only 15% of frontline managers and frontline employees say they live their purpose at work, compared with 85% of executives and upper management.
  • Employees on average are working three more hours per day than before the pandemic.
  • 41% of workers feel ‘burnt out’ at work, and 45% feel emotionally drained.
  • A survey at Imperative found that people who engage in peer coaching are 65% more likely to feel fulfilled; 67% more likely to report being a top performer; 73% more likely to report feeling a sense of belonging; and 50% more likely to expect to stay in their job for more than five years.

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Reduce Your Daily Stress With These Four Principles

Where does stress come from? The American Psychological Association reveals their top work-related examples:

  • Excessive workloads
  • Low salaries
  • The nonexistence of a work-life balance
  • The feeling of being undervalued and unappreciated
  • Limited growth potential
  • Unclear performance expectations
  • A lack of social interaction

If you are feeling a heavy weight on your shoulders from these everyday stresses, it is likely because you have not learned how to manage your stress effectively. 

With remotely operating jobs here to stay, it has become increasingly difficult to separate our work life from our personal life. While experiencing some levels of stress is unavoidable, there are specific steps you can take to move closer to a healthy work-life balance. Learning to limit your daily stress intake will not only play a tremendous role in your career growth but positively impact your physical and mental health. Hold tight to these four principles:

1. The Power of Saying ‘No.’

It’s always easy to say yes, and you may feel the pressure to do so to advance your career, but is it worth forfeiting your peace of mind? When you are overloaded with responsibilities and rapidly approaching deadlines, you are giving stress an open-door policy into your life. Saying yes to everyone is not the only way to propel your career. In fact, juggling too many commitments is an unhealthy habit that will often lead to experiencing career burnout and ultimately stall your career. 

The career experts at The Mayo Clinic provide three additional reasons to say no:

  • “Saying no isn’t necessarily selfish.” Honor your existing obligations and avoid taking on too much; otherwise, the quality of your performance is at stake.
  • “Saying no can allow you to try new things.” Stay focused on the tasks at hand and use free time to pursue other interests in or outside work.
  • “Saying yes can cut others out.” Saying no allows the opportunity for others in your organization to step up.

2. Set Clear Goals & Boundaries

Are you tired of feeling overwhelmed in your current career? Does your fear of disappointing others lead you to put too much on your plate? Learning to set clear objectives and establish boundaries is an excellent tool to coping with your stress. Maintain self-respect by being assertive rather than aggressive and passive. During your workday, it is not recommended that you divide your focus across several responsibilities at a time. Prioritize and organize your tasks and projects and ensure that your daily tasks tie into an overarching goal. Plan your schedule for the week ahead, and be sure to include breaks (and actually take them!).

Many employees tend to blend their work and home life, which brings conflict and confusion when working to achieve a work-life balance. While the flexibility and freedom offered with a remote position has immeasurable benefits, the blurred line between work and home only becomes more magnified. Making yourself available to answer phone calls and respond to emails at any time of day is again laying a path for feeling burnt out. Establish boundaries in your job to disconnect from the laptop or phone and focus on your personal life. 

3. Relax & Recharge

Taking time out of your day to clear your mind by listening to some music or calling a friend can play a significant role in keeping your stress from catching up to you. Especially in a remote position, the importance of taking time to get away from your desk and get out of the house cannot be understated. Temporarily separating yourself from a stressful environment or assignment can allow you to return to a more focused, calmer state of mind with a fresh perspective. Utilize techniques such as meditation and mindfulness exercises. On a larger scale, using your vacation days is a great way to unwind and return to work feeling inspired and focused. 

4. Eat Healthy & Live Healthy

Don’t push back on your daily stressors with junk food or alcohol. Stress-eating through comfort foods is a safe way to deal with your issues but strictly serves as a temporary solution to your stress. After a difficult day at work, there is no better alternative to letting out your frustrations than a trip to the gym or unwinding at a fitness studio. If exercising is not your currently preferred method, consider alternatives of making time for friends or family, reading a new book, or picking up a new hobby. Prioritizing a good sleep schedule is also critical to effective stress management, which can be achieved by eliminating the use of stimulating devices, such as your phone or television, up to an hour before bed.

Recently, I had a discussion with a Cleveland-based CEO who shared the immense toll that operating from a home office took on his mental and physical health. In addition to becoming more susceptible to stress and dips in productivity, he revealed how he was confronted with a rude awakening one year after the work-from-home order began. After deciding to go for a quick jog and failing to make it down the street, he realized just how out of shape he had become. He did not notice the effects of no longer being able to walk to and from meeting rooms or proactively choose the stairs over the elevator. This consequence was greatly heightened when the alternative was walking a mere few feet out of bed.

The solution? Make time to care for your mind and body.

  • Create your own commute to work or take a few meetings while you walk down your street. 
  • Extend your lunch break to include a quick trip to the gym.
  • Switch to an adjustable sit/stand desk.

Reminder: Experiencing Minimal Levels of Stress Can Be Healthy

Too much stress leads to career burnout, but too little stress? This will enter you into a career rut as you coast through the day-to-day tasks of your week. Facing the pressures of increased performance expectations can be detrimental to your career, but encountering stress in moderation can improve your job performance and health. Experiencing healthy levels of stress, or eustress, keeps employees motivated and ready for the next challenge and allows companies to grow.

Wrap Up

Encountering stress is inevitable, but managing the way you respond to stress can help rid of its negative ramifications. Asking for help is a sign of strength and courage. If you are struggling with feeling overstressed or overworked during this season, remember that you are not alone. Don’t be afraid to reach out for support from your friends, family, or company management. Whoever you reach out to can likely relate to your feelings of anxiety and share an experience that can help you cope. 

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Establishing Good Relationships in the Workplace

Employee engagement plays an influential role in a company’s culture and overall job performance. Gallup Analytics reveals that having close friends in the workplace transform the mentality and makes employees seven times more likely to be engaged in their job. For example, if you see your best friend start exercising three times a week, you are five times more likely to begin exercising as well.

Initially shared by our friends at Mind Tools, join us as we break down the importance of establishing meaningful relationships, what the connections should entail, and how to get started!

The Importance of Good Relationships

When your co-workers are also your friends, you remove the chance of toxicity running rampant in the office. Avoiding this all-too-common complication eliminates the potential of career burnout, high turnover, and obstructed creativity amongst employees. As a result, you cultivate a culture built upon creativity, teamwork, and opportunity through a preexisting measure of respect. Within this connectivity, companies will see an increase in their employee retention rate and notice a significant development in the quality of candidates they attract. 

Building quality relationships at work can take some time, but a strong bond between co-workers plays a tremendous impact on a company’s success and employees’ mental health. Emphasizing healthy work relationships leads to increased job satisfaction and moves you closer to reaching your full potential. With legitimate friendships in the office, you are more comfortable bouncing ideas off each other, challenging each other, and receiving the support necessary to take risks. The more in tune you are in your office relationships, the more your personal relationships will grow. Be wary as not to let the casualness of your friendships overrule the professionalism required during work hours. 

The Structure of Good Relationships

The foundation for healthy workplace relationships is made of several key elements:

Open Communication: Be honest and upfront when discussing job performance, future goals, the progress on those goals, and give praise for a job well done. The more intentional you are in communication, the more effective you will be in the workplace. 

Trust: The basis for any strong relationship is built on trust. When you have faith in your co-workers to keep their promises and put forth the effort, you can know time and energy are not being wasted. Shared trust builds a strong bond between employees and enables a platform for open communication.

Respect: Mutual respect between employees results in your team members feeling valued for their input and opinions and make solutions more attainable through collective wisdom and creativity. 

Mindfulness: Stay cognizant of the impact your words and actions can have on others. Take full responsibility when you mess up; don’t allow your negative emotions to shake up your work environment. 

Inclusion: Stepping outside your comfort zone or taking a new approach to a challenge can prove valuable in your decision-making. Pursue dynamic and diverse perspectives that may be outside your traditional lines of thinking. Hearing these varying opinions can provide great insight to arrive at a solution you were previously closed off to.

How To Build Good Relationships

Patience plays a huge role in cultivating healthy workplace relationships, but there are steps you can take to help expedite the process:

Develop Your People Skills: Having good people skills is essential to get your relationships off to a great start. It is your chance to earn trust through active listening, empathy, and conflict resolution. 

Grow Your Emotional Intelligence: Your EI is your ability to understand and manage your emotions and the emotions of those around you. Improving your EI can go a long way in establishing a strong bond between co-workers.

Be Intentional in Your Relationships: Make an emphasis to interact with your peers by inviting them to lunch/coffee, making yourself available in a time of need, or simply by engaging with them on social media. 

Show Appreciation: Give recognition where recognition is due. Everyone wants to feel valued and praised for their hard work. Being that source of affirmation for others is a great way to quickly develop a bond and earn favor in the eyes of your co-workers. 

Exude Positivity: Through your provided affirmations, expressed gratitude, and ‘glass half full’ outlook on life, you can set the standard for what you what your culture to become. Sharing a consistently positive outlook is contagious in the workplace and will likely draw others to you in the process. 

Avoid Gossip: Talking behind someone’s back is the quickest way to allow toxicity in the office and ruin any progress you’ve made. Rather than avoiding conflict, address the problem directly as not to intensify the issue.

Navigating Through Difficult Relationships

When you encounter a co-worker or manager that you can’t quite mesh with, it can be challenging to maintain consistent energy and passion levels in your job performance. Rather than getting bogged down and overstressed, pursue the individual timidly in hopes of understanding the reasoning behind your differences. From there, take a step back to evaluate and ensure that you are not the root of the problem. If you can make amends to an old conflict, do it now before the cycle of harmful attitudes and behaviors continue.

Focus on what you have in common and show empathy to the aspects of their life where you cannot relate. If you a positive history of working together on a project, reflect on that to re-establish a bond. Not every work relationship will be seamlessly productive and friendly, but extending a little effort can keep them fruitful in and harmony with the culture you’ve built.

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