STRESS (noun): A state of mental or emotional strain or tension resulting from adverse or demanding circumstances
Stress is an inseparable part of today’s hurried, ultra-dynamic, super-competitive world of work.
In any workplace – regardless of industry or geography – workers are trying to manage their workloads, meet deadlines and juggle multiple responsibilities. Is it any wonder then that stress is the #1 problem in the modern workplace?
Some stress can be good for the human brain. However, when it becomes unmanageable, it affects employees’ mental health which in turn reduces their productivity and increases workplace absenteeism. In other words, chronic individual stress becomes a chronic organisational problem.
While there is no ‘cure’ for stress, there are ways to manage its impact so that it doesn’t interfere with our day-to-day work, and worse, our long-term mental health. One such way is of course MINDFULNESS.
Science has proven that mindfulness can help professionals reduce their stress levels and even become better leaders.
What is mindfulness? What is mindful leadership?
Mindfulness is the ability to be fully ‘present’ in the current moment without reacting to it or becoming overwhelmed by what’s happening around us or what we’re experiencing (good or bad).
Every human being already possesses the capacity for mindfulness. It’s not something that needs to be conjured up. However, it does need to be accessed and nurtured.
Mindfulness is a proven technique for reducing stress. It can also improve problem-solving skills, enhance focus, increase creativity and innovation, boost energy, and even foster empathy.
If you have read our article The Inseparable Relationship between Emotional Intelligence & Leadership, you already know that a great leader is one who possesses high Emotional Intelligence (EQ). The practice of mindfulness is an effective way to cultivate EQ and develop one’s leadership skills. A mindful leader is focused on current tasks and objectives without worrying about what happened in the past or what might happen in the future. She is able to use her critical thinking skills to execute her projects with clarity and creativity, while ensuring full commitment and accountability to the organisation.
The ability to fully attend to what’s happening and what we’re doing is a hallmark of mindfulness. It is this ability that helps us mitigate stress and improve our productivity.
How to be a more mindful leader
Mindfulness can be cultivated, and so can leadership. Although there is no single path or ‘best method’ to mindful leadership, one can adopt the habits and behaviours that help us cultivate these qualities.
Practice mindfulness without judgement or expectations by following these tips:
1. Establish a regular mindfulness practice
Practice begets practice. The more you practice being mindful, the more mindful you will become.
Close your eyes and take a few deep, calming breaths. Visualise how you will bring your best self to the day. Hold this visualisation for some time until it internalises and you genuinely feel like your best self.
The best thing about mindfulness is that you don’t have to do it for hours to ‘get it right’. There is no right or wrong. Remember that the goal is to let go of stress, not to compete with ourselves. You can easily start small (say 5 minutes every 4 hours) and then increase the time slowly as you get used to being in the present.
2. Say No to multi-tasking
Multi-tasking is an inevitable aspect of modern life. However, it also raises our stress levels, and makes us anxious, irritable and depressed. Instead of making us more productive, multi-tasking can actually lead to fewer accomplishments and more wasted time. In effect, when we multi-task, we burn empty calories without losing any weight!
To be a more mindful leader, stop multi-tasking. Focus on one thing at a time. Only when you complete that task should you move on to the next. If you find yourself veering off course (say, checking Facebook, updating a report, talking to a colleague and eating an apple – all at the same time!), repeat an affirmation or mantra to bring your focus back to one task. Even something simple like ”Focus” or “I am calm. I am focused” can help.
3. Plan your day in advance with tasks and priorities
We all create to-do lists. However, this is not enough. In addition to adding tasks to your list, it is also important to prioritise them. Which task one is the most important? Which one will take the longest to complete? Whose work will be the most affected if you don’t complete a particular task? Use these questions as guidelines to create your task+priority list. Otherwise you will find your whole day getting derailed by various unplanned activities that will do nothing to move you towards your own objectives.
Once you create a list, pick the first task and complete it. Be realistic enough to leave space for unexpected interruptions. After every interruption, return to that one task until it is complete.
4. Block your calendar and make it public
Meetings can be massive productivity-sappers. If feasible, block off time on your calendar when you will only work and not attend meetings, join conference calls or answer emails. Make your calendar public to let others know to schedule meetings in the remaining time.
5. Pay attention
A leader with roving eyes will quickly lost his people’s respect. No one likes to participate in a conversation where the other person is constantly focusing on other people, objects or activities. A leader who cannot pay full attention to the person he is talking to will no longer remain a leader in his eyes.
Mindfulness involves focusing on one thing at a time. In this case, focus on the person you’re speaking to and give them your full attention. If you cannot be fully ‘present’ now, reschedule the meeting at a time when you can be. This level of mindfulness will ensure that you are in a mental space to absorb information and act more effectively on what is being discussed.
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