Multitasking might feel good, but working on autopilot isn’t actually productive in the present (Holistic Hustle)

Kharissa Parker is a news producer, writer, certified health coach, and “Holistic Hustle” columnist for Startland News. The opinions expressed in this commentary are the author’s alone. For more of her self-care tips on how to keep your cup full, visit kparker.co.

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Similar to stress and anxiety (we’ll tackle that next month), mindfulness and meditation are often used interchangeably — but they’re not one of the same. By understanding the difference between the two, you can create practices and habits that cater to your needs. Both can declutter your mind and boost your brain power among other benefits. The last time we were together, we discussed different meditation techniques and how to practice it on the clock. Today, we’ll jump into mindfulness and discover how it can help you put your best foot forward at work.

What’s the difference between mindfulness and meditation?

If mindfulness reflects who you are, meditation is what you do. Simply put, mindfulness is a state of being whereas meditation is a practice. If you’ve ever had a really good meditation session, chances are it’s because you were mindful during the exercise. On the flip, practicing meditation regularly can also help you become more mindful. Chopra defines mindfulness as “the simple act of paying attention and noticing and being present in whatever you’re doing.” While meditation involves scheduling time for a body scan, deep breathing exercise, or different type of practice, you can be mindful anywhere at any time without anyone even noticing. 

According to VeryWellMind, being mindful can help people manage symptoms of depression, curb judgment, and regulate their emotions which is important because mental clarity and emotional intelligence go hand-in-hand — especially on the job.

Stop multitasking

Have you ever zoned out, looked up, and realized an hour or two had passed by as you worked on autopilot? This often happens when we multitask. Though multitasking can be a skill in some circumstances, more often than not you probably weren’t as productive as you thought. Researchers at Ohio State University conducted a study that found that multitasking makes people feel good, but it actually resulted in poor performance. That’s why one of the most effective ways to be mindful is to focus on one task at a time.

If just the thought of this seems impossible, practicing The Pomodoro Method can help. Set a timer for 25 minutes and work on one thing during that time. Once the timer goes off, take a quick five to 10 minute break then get back at it. It’s also helpful if you have a priority list to help you manage what you need to get done for the day so you know that you’re working on the right tasks at the right time.

Schedule when you check your email

Oh, how easy it is to get lost in a sea of emails! Stay on track by penciling in time to check your emails. See if opening emails just twice a day works for you: once when you get in the office and again after lunch. Doing so will help you avoid getting distracted by your inbox while you work throughout the day.

Actually listen to the people you work with

Remember, mindfulness is all about being present. When you’re in meetings or chatting with co-workers, actually listen to understand instead of listening to respond. If you feel the urge to nod, smile, and casually yeah, mmhm your way through a conversation, that’s likely a sign that you either don’t really care about what they’re talking about or you have something better to do. By shifting your mindset to being present and listening, you’ll help your body release pinned up tension and unnecessary stress that it doesn’t need to carry.

Enjoy your lunch

Mindful eating is one of my favorites because you can discover so much about yourself in a relatively short amount of time. Instead of rushing and scoffing down your food, mindful eating brings awareness to what you’re eating, why you’re eating, and how it makes you feel. Here are some questions to consider:

• Do I truly like what I’m eating?
• Am I eating because I’m actually hungry, out of habit, or do I just need a break?
• Does what I’m eating cater to my energy, mood, ability to focus, or levels of productiveness?

Use all of your senses when you eat and notice everything from smell and taste to the effort you put in to prepare or buy it and how long it took you to eat it. 

The takeaway

Though mindfulness is different from meditation, it’s just as powerful. Choosing to be present and in the moment at work may start in the office, but it’s a skill that can permeate every other area of your life. If you’re looking to better manage your time and energy, starting with being mindful is the way to go.

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Fueled by her expertise as a news producer, writer, and certified health coach, Kharissa Parker is passionate about helping entrepreneurs in Kansas City achieve their goals without sacrificing self-care. Check out her brand, The KP Method, and connect with her on Facebook, Instagram, and Twitter.