A Guide To Mindfulness In The Workplace

Being present is the only way to enjoy life to the fullest. By being mindful you enjoy anything you’re doing more. From your food to your friends and family, and yes even your work. Try our tips in the guide below to remain fully present at work. They will all take practice, but the benefits are incredible.


  • Focus on one task at a time – Putting yourself fully into that task is much more effective than multi-tasking. It may sound obvious but you are actually more productive when your mindful.
  • Break it down – Break up larger tasks into smaller achievable goals. This will make it easier to remain present, focusing on one thing at a time. Plus the little wins throughout the day will help elevate your mood! We love a list – and there’s nothing better than crossing something off.
  • Do less. If you fill your day completely with tasks, you will feel rushed and naturally be worrying about what’s next instead of focusing on the present task. I know you think there’s no way you can do less, but you can. It’s a matter of figuring out what’s important so that you can fit in more of the things that you enjoy outside of work.
  • Put space between things. Don’t schedule things close together. Always give yourself some leg room between tasks so that you’re not rushing to get something done. This also prevents stress if something takes a bit longer than anticipated.
  • Eat mindfully – never eat at your desk. You not only can’t taste your food but you are more likely to overeat because your body misses the fullness signals due to distraction.
  • Go for a walk. Our brains are busier than ever before. We’re bombarded with information constantly and our brain is working overtime trying to process what we need to know and what we can ignore. Going for a walk each day gives your brain its much needed time away from screens and paperwork and gives you the chance to think freely and be creative!
  • Stop worrying about the future – focus on the present. Are you constantly worrying about the future? Learn to recognise when you’re doing this and practice to just enjoy what you’re doing right now.

Steph Prem

Director & Founder

Steph is the founder and director of Premium Performance training method and owner and head trainer at Studio PP. Steph is a former Winter Olympian and spent 10 years of her life as a professional athlete. Steph’s passion for Pilates stems from a 4 year rehab stint (consisting solidly of corrective exercise and Pilates) following her career ending back injury in 2010. Steph has trained and worked alongside some of Australia’s industry leaders, has 15 years dance experience and is clinically trained. She lives and breathes health, wellness and an active lifestyle and is an embodiment of her brand.

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