You're back after a much-needed break and while that's exciting, the reality of a mountain of emails and work awaiting you can feel overwhelming. The transition from relaxation to productivity doesn't always come easily, especially after extended time off. But don't worry, we've got you covered! Whether you're a business owner or someone just looking to kickoff the year on the right foot, easing back into work doesn't have to be daunting. With a few mental exercises, you can clear your mind, reduce stress and take back your focus.
Here are three powerful, yet simple, exercises to help clear your mind and get mentally prepared for the workday.
1. Clear your mind with mental decluttering
After a break, getting back into your old routine can feel like an uphill battle. You might ask yourself, "Where do I start?" There's going to be a flood of thoughts - unfinished projects, new year goals and a pile of emails. Mental decluttering is a great way to clear some of that internal clutter. It's very simple! On a piece of paper, write everything that's on your mind. This could be your work tasks, personal reminders, things that are stressing you out or even random thoughts. The goal isn't to create a perfectly organized list. It doesn't even need to be neat! It should feel natural to let your thoughts flow out onto the page and free up your mental space so you can focus on what matters most.
2. Center yourself through emotion labeling
A wave of emotions like anxiety, dread or even excitement can surface when you return to work. It's like the moment you think about your long to-do list, you might feel this weight on your chest. We've all been there. Channeling these emotions can really stabilize your mood and get right into work feeling great. Emotional labeling can help with this. It's a simple mental exercise where you pause and name the emotions you're feeling. For example, if you're thinking about your tasks and feel stressed, label this feeling on paper as "overwhelmed." If you're excited about a new project, you could name it "enthusiasm." Just acknowledging and giving a name to what you're feeling takes the power away from those emotions that can feel too much to hold all at once. These emotions altogether can also be the reason you may procrastinate. Once you label them, they become easier to handle and you can move forward with a clear mind.
3. Ground yourself with a sensory reset
Alongside your emotions, our senses also deserve some attention. The five most commonly recognized senses are sight, hearing, smell, taste and touch. One way to ground yourself and snap back into the present moment is through a sensory reset. Here's how it works: pause and take a deep breath in. Start naming five things that you can see around you, then list four things you can physically feel. Think about the texture and temperature of the thing you're feeling. Then, take another deep breath and name three things you can hear and then two things you can smell. Again, you can further analyze this, by thinking about where the noise or smell is coming from. Finally, our favorite part of this exercise, name one thing you can taste. Grab a snack or sip on something. Focusing on the taste can really pull you into the moment, reset your mind and bring in a little bit of dopamine. This exercise works because it's a form of mindfulness that can reduce stress and anxiety. You're simply being a human in the present moment, breaking the cycle of all these rushing thoughts. Remember that you can do this anytime you wish: 5-see, 4-feel, 3-hear, 2-smell and 1-taste!
As you ease back into work after the winter break or any time off, remember that your mental state plays a key role in your smooth transition back. You don't have to do this alone and dive into work head first, rushing through the process. You can take a moment to pause and try these three exercises that can keep you focused for work. It's more power added to your toolbox, whenever you need a quick pick-me-up. You've got this! Take it one step at a time and know that we're all rooting for you!
If you're interested in redefining your year, check out these productivity apps that will be sure to help you along your journey here.
Author: Gary Wong
What's your favorite way to center your mind?
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