Navigating the Workday with Ease

Article contributed by Sonya Connelly, Community Outreach Coordinator

Lately, I’ve found a few simple mindfulness practices that have helped me navigate the workday with more ease—and I’ve come across a few more I’m hoping to try. When things get busy or stressful, even small, intentional actions can make a big difference. These tips are meant to be easy to incorporate, supportive, and grounding as we move through the day.

Here are a few ideas to try:

• Start your day with intention – Take 2–5 quiet minutes before diving into tasks. Set a tone for how you want to show up.

• Practice the pause – Before responding to an email or reacting to a challenge, take a breath. A small pause can shift everything.

• One thing at a time – Multitasking is tempting, but focusing on one task can feel calmer and often be more effective.

• Mindful transitions – Use moments like walking to a meeting or grabbing coffee as chances to reset and check in with yourself.

• Three-breath break – Set a reminder to pause for three slow breaths during the day. It’s a simple reset for your mind and body.

• Meetings with presence – Try arriving a few seconds early to take a breath or silently set an intention. It can help with focus and connection.

• Engage your senses – Feeling scattered? Briefly notice what you see, hear, feel. It brings you back to the present.

• Kind connections – Mindfulness includes how we relate to each other. Listening fully or offering a small kindness goes a long way.

• Lunch without multitasking – Even once a week, eat away from your screen. Enjoy your food and the break.

• Reflect at the end of the day – What went well? What are you grateful for? It’s a nice way to close the workday with perspective.