Written by Dr. Rachel Beanland, Physician Coach
Rachel Beanland, MD understands the complexities of finding purpose and meaning in life. She is the founder of Resilience Physician Coaching, supporting doctors to create unique career paths using mindfulness and positive psychology.
Do you ever find yourself in the middle of a conversation, only to realize you have been distracted by thoughts about your day or what’s on your schedule for tomorrow? Maybe you are lucky or practiced enough to hide this distraction from the other person, but often, it’s clear to both of you that you are not fully present.
Is your work important to you, but do you equally value the time you spend with your loved ones? Would you like to find a way to leave work at work, to truly disconnect, allowing all your stresses and worries to fade so you can show up in the way you want to, with the people who matter? Let’s explore how you can make this change, to be fully present at work and home without feeling guilty.
What does being present mean?
Being present means fully engaging in the moment without allowing your thoughts to drift to the past or the future. It’s a skill that takes practice, especially if you often find yourself in a busy, stressful, or overwhelming work environment. When you leave work, you might carry a long to-do list for the next day, conversations you need to have, and reflections on discussions that could have been handled better. These thoughts can fill your mind and make it difficult to leave work behind and focus on other important aspects of your life.
Even having a job you love and feel deeply passionate about can make it hard to step away at the end of the workday. But life is more than work, and it’s important to allow adequate time and space for other priorities and people who are important to you in order to achieve a state of true well-being. Repeatedly allowing work to follow you home can leave you feeling drained and guilty that you are not giving your loved ones or activities the time and energy they deserve. Being present allows you to focus and refocus, both in and outside of work, on what matters most to you.
How practicing mindfulness helps you to be more present
Mindfulness is the quality of focus and concentration. Jon Kabat-Zinn defines mindfulness as "the awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally." It’s a quality you can apply to any activity or situation. By being mindful, you can pay closer attention to your thoughts, emotions, words, and interactions with others. Mindfulness helps us stay in the present moment, focusing on the "here and now" rather than the past or future.
By practicing mindfulness, you can become more engaged in your activities, conversations, and situations, allowing you to show up for others in the way you want to. Practicing everyday mindfulness, bringing more mindfulness into your daily life, will help you stay present outside of work and allow you to approach your job with greater energy and focus.
Seven mindfulness tips to disconnect from work and be more present
1. Create rituals to bookmark your workday
Establishing routines at the beginning and end of your day signals to your body when it's time to wake up and go to bed. Similarly, creating rituals around your workday can help you manage work-related tasks more effectively. If you have a commute or even a short walk to work, this is the perfect opportunity to prepare for the day ahead and reflect on what happened during your workday. If you work from home, consider adding a short activity, such as a walk, before or after working hours. Creating these rituals allows you to be more mindful of your workday and how you want to feel about it. These time-bound rituals also signal that it’s time to focus on other activities and emphasize their importance.
Related: Five Ways to Be More Mindful at Work
2. Start your working day with intention
Taking a few minutes to think about how you want to show up at work for the day can be beneficial. Creating a short ritual before you enter your workplace or sit at your desk can help set a positive tone for the day. Consider the qualities you want to embody, such as positivity, flexibility, and openness. Create an intention by transforming these qualities into an affirmation you can carry with you throughout the day. This practice can also provide a helpful framework for reviewing your calendar, allowing you to reflect on how you want to tackle your to-do list before you dive in.
3. Mindfully download at the end of the working day
End your day with a daily ritual that makes it easy to transition to tomorrow. At the end of the working day, take a moment to process the day’s events and prepare for the next. Start by writing down three things that went well and three that could have been better. Then, think about the next day by creating a list of five things you will do first thing in the morning. This helps prevent these tasks from spilling into your next moment or conversation.
Give yourself time to observe and process whatever thoughts might arise, but ensure you create an end to this ritual. Taking five minutes in the parking lot before leaving your car or a few minutes with your last cup of tea can be effective. This creates a clear separation between your working day and the next activity.
4. Learn how to meditate
Mindfulness meditation is the practice of applying mindfulness during meditation, simply focusing on the here and now. While it may sound straightforward, it can take practice, but it is possible. A common misconception is that meditation aims to empty your mind. In reality, the goal is to acknowledge your thoughts and continually return to the practice.
Using a meditation practice can help you observe your thoughts and see them for exactly what they are, thoughts. Meditating for a couple of minutes at the start or end of your working day can reduce stress and anxiety and help you be more present in your activities outside of work. A meditation app can be a helpful tool to learn more about meditation and discover guided tracks that suit you.
5. Bring yourself back to the present moment
Mindfulness is a practice that involves staying present. The first step is to observe when you start to get distracted. If you notice your mind drifting, take a moment to acknowledge it, be kind to yourself, and gently bring your focus back to the present moment and the person in front of you. You can use a small physical gesture to help reconnect with your body. For example, rubbing your thumb and forefinger together or placing your hand over your heart can anchor you to your physical body and disconnect you from your thinking mind. You may need to repeat this technique several times, but with practice, it will become more straightforward and instinctive.
6. Remind yourself of your priorities
Examining what truly matters in your life can help you leave work behind without feeling guilty. If you find yourself tempted to return to work, whether by logging on after hours or thinking about unfinished tasks, reminding yourself of the other important aspects of your life can help you refocus on the present moment. Consider what you want to bring into your life; this can shift your perspective on why you are stepping away from work and motivate you to spend your time outside of work in a more fulfilling way.
7. Take your holiday allowance to mindfully recharge
As the end of the working year approaches, you may notice you have accumulated many holiday days. It's important to remember that it’s unlikely anyone will remind you to take them. Taking adequate time off, especially within your contracted hours, is crucial for recharging and gaining perspective outside your work environment. Consider booking your time off in advance to make the most of your vacation days. This helps you plan your year and clarifies when you can take a break. Be transparent about your planned time off, allowing yourself and your colleagues enough notice to adjust schedules and cover necessary tasks in your absence. This approach ensures you maintain the energy needed to work efficiently and enjoy other aspects of your life.
Find more balance with mindfulness
Are you looking to find more balance in your life and gain better control of your time? Are you interested in learning how mindfulness techniques can enhance your well-being and help you pursue a job that brings you passion and fulfillment? If so, book a discovery call to explore how my personalized coaching program can assist you.
Read more from Dr. Rachel Beanland
Dr. Rachel Beanland, Physician Coach
Rachel Beanland, MD, is an accomplished public health doctor, physician coach, and mindfulness meditation teacher. Having successfully created her own flexible career so she can live a value-driven life, she has a strong affinity for evidence-based techniques to improve well-being and develop resilience. She is the founder of Resilience Physician Coaching, which supports doctors in mindfully creating unique and authentic career paths. Her mission is to help doctors do medicine differently and make a bigger impact in the world.
