Mindfulness at Work: 3 Mindful Ways to Improve Productivity and Reduce Anxiety

The term "mindfulness" refers to the state of being conscious or aware of something. In recent years, we have been reminded of the importance of being present and not dwelling on the past or worrying about the future. 

In the late 1990s, I began exploring mindfulness as a way to manage my stress and anxiety. At the time, I was working in the manufacturing industry, overseeing a production area that operated 24 hours a day. Our productivity was measured by output, cycle time, shipments, material shortages, and quality complaints, all of which were tied to our year-end bonuses. 

I felt responsible for the performance of each employee, the engineers supporting my area, the release of new products, validation processes, and ongoing investigations to release units that had been on hold. I even felt accountable for equipment breakdowns and the speed at which repairs were made. 

Working in this industry taught me to multitask and cope with stress in unusual ways. I remember changing into nursing shoes at the beginning of my shifts to walk faster on the manufacturing floor. I learned to focus on the end result, which later helped me manage a team of 200 construction employees and a demanding mayor. Although I was highly "productive," I paid a steep price for it.

At age 32, while rushing from one meeting to another and being late for the second, I suddenly felt unable to breathe. Initially, I attributed it to my haste, but soon I experienced chest pains and dizziness. I was taken to the hospital, where my blood pressure was measured at almost 200/100. After several days of tests, I underwent a catheterization. My doctor advised me to slow down and adopt a mindful lifestyle. Although I had read about mindfulness before, I had never applied it seriously. My life had always revolved around accomplishing tasks, and that was all I knew.

Following that incident, I made a commitment to embrace mindfulness. I have had some successes, but I have also faced and continue to face many challenges. Women often struggle with the pressure of fulfilling multiple roles "perfectly." I began reading extensively about awareness, being present, and working intelligently, yet implementing these concepts proved more difficult than I had expected.

Several years ago, I found myself falling back into old patterns, prompting me to make a significant change in my life. This decision paid off immensely, allowing me to identify three mindful strategies for improving my productivity without losing myself in the process. I have to acknowledge that it requires daily effort. There are still days when I feel overwhelmed, but that’s when I remind myself to take time off to recalibrate. 

Here are three strategies that have helped me:

1. Identify what is important to you- I was once asked who the most important person in my life was. I answered "my daughter," but that was the wrong answer. It should have been "me." Without a healthy mom, there can be no happy daughter. Now, I prioritize my well-being, taking time to meditate and exercise, eating healthier, reading every night, going on road trips, volunteering at church, and engaging in other activities that bring me joy. All of this helps maintain my mental and physical health, making me a better wife, daughter, mom, and professional.

2. Instead of trying to control the future, consider the worst-case scenario, accept it as a possibility, and then let it go - This is particularly challenging for me. I like to plan ahead and attempt to control and mitigate potential outcomes. This can lead to anxiety. One of my supervisors once pointed out that I have the "worry gene." He explained that most of the things we worry about never happen, and even if one or two do, it is not solely my responsibility to fix them. Overcoming worry is tough for me; as an engineer, my instinct is to solve problems. When I can’t fix something, I feel defeated. To work on this, I followed advice from Dale Carnegie's "Stop Worrying and Start Living." I visualize the worst-case scenario and mentally prepare for it. Surprisingly, this reduces stress and shifts my focus to the present. Once I focus on the present moment, ideas flow more easily, and I begin producing the results I want. More often than not, the "worst" never occurs, and if it does, I’m already equipped to handle it.

3. Celebrate every accomplishment - Celebrating victories is a natural part of my Hispanic culture, where every achievement is met with joy and shared with the community. I love sharing good news and believe that even small successes deserve recognition.  However, I’ve encountered mixed reactions. Often, my excitement is met with lukewarm responses, like polite smiles or brief acknowledgments, leaving me feeling disheartened. This contrast has made me realize that not everyone shares the same enthusiasm for celebration. I’ve learned to manage my expectations while still cherishing my cultural inclination to celebrate life’s victories, no matter how small.

By consciously embracing mindfulness, celebrating accomplishments, and focusing on what truly matters, I have found a way to navigate life's complexities while nurturing my well-being. Go for it!