The case for mindfulness at work: Benefits and best practices

Mindfulness isn’t just a trending buzzword – it’s a meaningful shift in how we approach work, and it’s here to stay. 

Companies that embrace mindfulness often see better focus, reduced stress, and improved productivity. Ignore it, and you risk employee burnout, lower engagement, and a blow to your bottom line.  

Despite this, many employers struggle to incorporate mindfulness. Some don’t really know what it means or how to practice it. Others brush it off as fluff or face pushback from those who view employees as mere resources rather than individuals with mental and emotional needs.

In this guide, we break down what mindfulness at work actually looks like and why it’s critical. We also share practical tips to incorporate mindfulness in your company.

What is mindfulness?

Mindfulness is the practice of staying fully present in a moment – being aware of your current thoughts, feelings, and surroundings without feeling distracted or overwhelmed. While mindfulness is commonly confused with meditation or zoning out, it's actually about bringing awareness into everything you do so you can stay calm, focused, and in control. You can practice mindfulness anywhere. 

Meditation, in contrast, is usually a more formal practice that’s more concerned with intentional focus than awareness. It requires a setting that’s suitable for deep concentration – often on a singular goal. 

While meditation is certainly one type of mindfulness practice, there are several others, including: 

• Breathing exercises 

• Mindful eating

• Active listening 

• Journaling 

• Stretching or yoga 

• Exercises like running 

• Deliberate pauses and breaks to reset

What does it mean to be mindful at work?

Being mindful at work means fully focusing on the task at hand rather than getting preoccupied with distractions and noise, thinking about other tasks and projects, or worrying about the future. For example, listening attentively in meetings, pausing to reply to emails more thoughtfully, or meditating to tackle challenges with a clear head are all examples of mindfulness at work. 

Why the sudden focus on mindfulness at work? 5 reasons

Mindfulness isn’t a new concept – we can trace it back to Buddhist practices from about 2,500 years ago. But, it’s recently gained traction as a tool to lower stress and boost mental health in the workplace. 

Here’s why.

1. Shift in employee priorities since the COVID-19 pandemic

The COVID-19 pandemic put much of the world in lockdown. People stayed home, spent more time with loved ones, picked up new hobbies, and focused more on their physical and mental health. These practices helped them stay present, calm, and grounded during a tumultuous time. 

What largely started as a response to the pandemic has become a permanent priority for many. In fact, Microsoft's 2022 Work Trade Index showed that 53% of employees were more likely to choose their health and well-being over work after the pandemic. 

You'll see this even more in younger generations, who’ll soon make up most of the workforce. In a recent Forbes article, Tim Barker, CEO of Kooth Digital Health, shared that Gen Z employees care deeply about their mental health and well-being and speak openly about it. 

2. Chronic stress and burnout 

A Gallup poll showed that three in four US employees experience work-related burnout "at least sometimes," with a quarter experiencing it "very often" or "always." Gallup also found that 52% of employees reported stress as recently as the day before they took the poll – and linked stress to physical and mental health problems and lower productivity. 

Healthline.com also revealed that American adults are more stressed today than people their ages were in the 1990s. Much of this is believed to be linked to the rise of technology, changes in family dynamics, and economic uncertainty. 

According to Healthline, some of the best ways to manage stress are through better nutrition and mindfulness practices like yoga and exercise, which could contribute to the sudden comeback of mindfulness. 

3. Information overload and second screening

Researchers at Stanford University explored how constantly switching between screens and digital devices affects the memory and attention of 80 young adults. They found that this sort of media multitasking led to poor memory retention and difficulty focusing on tasks. 

Another blog called switching between different devices "second-screening" and suggested it could lead to:

• Physical impacts like eye strain and neck pain 

• Reduced focus and attention span 

• More stress and anxiety

• Sleep problems 

Because so many people work digitally across multiple screens while being distracted by their phones, TVs, and other devices, people have realized there's a dire need to focus on mindfulness and minimize the negative consequences of digital overload. 

4. Rise of remote and hybrid work 

Gallup's study found that remote and hybrid workers were more stressed than their on-site counterparts. 

Why? Well, recent research explained that remote and hybrid working has blurred the lines between careers and personal lives. Employees who don't have dedicated workspaces at home or are multitasking between work and caregiving responsibilities are less motivated and productive, feel more stressed, and experience poorer mental health. 

The study outlined that mindfulness is a powerful practice that can help employees struggling with the challenges of working from home, which further explains its growing importance. 

5. Link to business outcomes 

There's no doubt now that today's employees are more prone to stress, burnout, anxiety, and a host of other mental health problems. This is costing employers. 

An article in Forbes mentioned that missing work due to poor mental health costs the US economy over $47 billion per year in lost productivity. Employers have realized if they don't implement mindfulness at work, their businesses can take a real hit. 

How does mindfulness benefit employers and employees?

Here's how mindfulness can benefit both employers and employees.  

5 best practices to introduce mindfulness at work today

Offering random wellness initiatives won't give you the full extent of the advantages of mindfulness. 

Here are some best practices for incorporating mindfulness properly so you and your team can reap the long-term benefits. 

1. Identify what your employees are struggling with – and determine the best mindfulness interventions 

Figure out what your employees actually need so you're not wasting time and money on pointless practices. For example, an occasional yoga session won't cut it if they're struggling with a noisy work environment.

Seek this information through bi-annual surveys or focus groups or by actively involving employees in mindfulness initiatives. Several studies show that involving employees in wellness initiatives improves employee and business outcomes. 

Additionally, consider using tools like behavioral observations, performance reviews, and self-assessments for more insights into areas that mindfulness can improve – like resilience, empathy, or stress. 

Personality tests can supplement these insights. For instance, a 16 personalities test can show you which of your employees are Advocates (these personality types often struggle with handling stress). 

Once you know what your employees struggle with, you can determine the best mindfulness interventions. 

Research-based choices are great here.

For example, one study asked 1,400 gig workers to reflect on a time they wronged someone and found that those who practiced a kindness-focused meditation were more likely to improve their empathy levels than those who practiced other forms of meditation. So if your workers struggle with empathy, kindness-focused meditation might be a good intervention. 

Another study showed that breathwork seems effective at reducing stress. So employees who struggle with stress might benefit from breathwork interventions. 

Pro tip: Employees' needs keep evolving as they move through different life phases. Gather feedback about what's working and not working for them and what else they're looking for at least annually. 

2. Offer varied mindfulness initiatives 

Even if most of your employees struggle with just one area (say, stress), it’s important to offer various options so you can cater to different preferences and needs.

Here are some mindfulness practices you can offer and their benefits:

• Breathwork and meditation: Helps reduce stress and improve focus during busy workdays

• Gratitude journaling: Encourages positivity and promotes emotional resilience by having employees write down and reflect on things they’re grateful for

• Outdoor walks: Lets employees take a break, get some fresh air, and reboot their headspace in the middle of a busy workday

• Yoga and stretching: Combines physical movement with mindfulness, boosting health, creativity, and concentration

• Mindful eating workshops: Teaches employees to pay attention to how and what they eat and helps them follow hunger cues to promote better health

• Active listening sessions: Enhances team communication by teaching employees to listen without judgment or distractions

• Creative activities: Provides a creative outlet for stress relief and encourages relaxation

• Time management workshops: Helps employees manage their time more mindfully, reducing feelings of overwhelm and stress

• Mindfulness apps: Offers easy-to-use tools like Headspace or Calm that employees can access anytime to recenter and refocus during stressful moments

Offering a healthy mix of these initiatives ensures every employee can find something that resonates with them.

3. Monitor employees' workload and provide support  

You can't use mindfulness practices as a band-aid to fix deeper issues like excessive workload, late hours, and problems with work-life balance. Fail to address the root causes of stress, and your mindfulness efforts will fall flat.

Carefully monitor employee workloads to look for signs of overwork and address them. This could be an excessive number of shifts assigned, regular long hours, lack of holidays, or even consistently missed deadlines. 

Conducting monthly one-on-one sessions with employees is another great way to check in and extend tailored support, such as mentorship, reduced workloads, and flexible hours. 

One study examined how mindfulness, sleep quality, workload, and fatigue affect job performance in 168 working adults. The authors concluded that organizations must keep employees' workloads to a manageable degree to see the benefits of mindfulness at work.

4. Design mindful workspaces

Intentionally designed physical and virtual workspaces that create calm, focused environments make it easier for mindfulness to take effect. 

Here are some design tips:

• Create quiet zones or call-free spaces: Designate areas where employees can work in silence. This helps reduce stress and promote concentration.

• Mindful virtual workspaces: Create no-meeting days, mandate quiet hours, and provide mindfulness tools – such as do-not-disturb features or Pomodoro timers – to help remote workers work more mindfully and disconnect when needed. 

• Introduce greenery: Add plants to the workspace or gift remote employees plants for their desks during onboarding. One study noted the presence of green plants in employees’ workspaces reduces anxiety and psychological stress across all age groups. 

• Natural lighting and open spaces: Maximize natural light in office settings or encourage remote workers to set up near windows. Plenty of research shows that natural light improves mood, happiness levels, and even physical health.

• Mindful break areas: Set up designated areas where employees can take mindful breaks, naps, or engage in relaxing activities like reading. 

• Ergonomic design: Offer both on-site and remote workers ergonomic furniture – such as suitable chairs, sit-stand desks, or other personalized support – to ensure they’re comfortable at work. 

"Providing some tranquility areas or relaxation rooms within the offices allows the employees to engage in mindfulness activities throughout the day."  - Steve Carleton, Chief Clinical Officer at Porch Light Health 

5. Lead by example

When leaders encourage mindfulness and actively participate in it themselves, employees are more likely to follow suit. 

Senior employees taking time for mindful breaks or other practices signal that the workplace’s approach to mindfulness isn’t just lip service – it’s a priority.

Dr. Brooke Keels, Chief Clinical Officer at Lighthouse Recovery Texas, concurs:

To truly integrate mindfulness into the workplace culture, leaders should lead by example. When managers practice mindfulness and share their experiences, it encourages others to join. 

That said, not every leader will resonate with the concept of mindfulness – some will dismiss it as fluff or even push back. Use a proactive approach by putting incoming managers and leaders through culture-add tests to see if their views on mindfulness align with what you're looking for. This way, you can hire leaders who genuinely embody mindfulness at work.

Boost mindfulness with a tailored approach for your company

Mindfulness helps reduce stress and burnout for employees while improving productivity, satisfaction, and retention for employers. 

Despite its undeniable benefits, many companies miss the mark with their approach. To nail your mindfulness initiatives, use surveys and other tools to understand what your employees need. Then, tailor your offering with meditation, yoga, mindful eating, and various other practices. 

Additionally, ensure employees have manageable workloads and good work-life balance – and design physical and virtual workspaces that promote focus and happiness. Finally, hire senior team members who lead by example and show that mindfulness is truly woven into the fabric of your company's culture.