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What are some mindfulness practices to help you maintain a positive attitude in mid-career?

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If you are in mid-career, you might feel overwhelmed by the demands and challenges of your work and personal life. You might also struggle to find meaning and satisfaction in what you do, or to cope with stress and uncertainty. How can you maintain a positive attitude and a sense of purpose in this stage of your career? One way is to practice mindfulness, which is the ability to pay attention to the present moment with curiosity and openness. Mindfulness can help you improve your time management, productivity, creativity, and well-being. Here are some mindfulness practices that you can try to boost your mood and motivation in mid-career.

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Doris Chow (周菽芬)

Strategic Planning ? Project Management ? Stakeholder Engagement ? Strategic Communications ? Business Development
Carina Dornseifer

Experience and curiosity combined lead to great things.

1 Practice gratitude

Gratitude is the appreciation of what you have, rather than what you lack. It can help you focus on the positive aspects of your work and life, and reduce negative emotions like envy, resentment, and frustration. To practice gratitude, you can start or end your day by writing down three things that you are grateful for, or by expressing your thanks to someone who helped you or inspired you. You can also use gratitude as a coping strategy when you face difficulties or setbacks, by asking yourself what you can learn from them, or how they can make you stronger or more compassionate.

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Carina Dornseifer

Experience and curiosity combined lead to great things.
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Remember how far you come and all the skills you have picked up over time. You have build character and professional skills. Stay thankful.

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2 Meditate regularly

Meditation is a practice of training your mind to be more aware and calm. It can help you reduce stress, anxiety, and depression, and enhance your focus, memory, and decision-making. To meditate, you can find a quiet and comfortable place, and sit or lie down with your eyes closed. You can then focus on your breathing, a word, a sound, or a sensation, and observe your thoughts and feelings without judging them. You can start with a few minutes a day, and gradually increase the duration and frequency of your meditation sessions. You can also use apps, podcasts, or online courses to guide you through different types of meditation.

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3 Be mindful of your emotions

Your emotions can affect your attitude, performance, and relationships at work and at home. They can also influence how you perceive and respond to situations and challenges. To be mindful of your emotions, you can practice naming them, acknowledging them, and accepting them, without suppressing or reacting to them. You can also use your emotions as signals or feedback, and ask yourself what they are telling you about your needs, values, or goals. You can then choose how to act on them in a constructive and respectful way, or seek support if you need it.

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Chris Clark, BSBA, CMRS, CLA, DL

Marketing Director
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Practice daily meditation, gratitude journaling, and mindful walking. Unplug regularly and engage in yoga or creative activities for balance.

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4 Set mindful goals

Goals can help you stay motivated, focused, and aligned with your vision and values. However, not all goals are created equal. Some goals can be unrealistic, vague, or irrelevant, and lead to frustration, disappointment, or burnout. To set mindful goals, you can use the SMART framework, which stands for Specific, Measurable, Achievable, Relevant, and Time-bound. You can also use the WHY framework, which stands for What, How, and Why. You can ask yourself what you want to achieve, how you will achieve it, and why it matters to you. By setting mindful goals, you can increase your chances of success, satisfaction, and fulfillment.

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5 Practice mindful communication

Communication is essential for your career development, collaboration, and influence. It can also impact your reputation, trust, and rapport with others. To practice mindful communication, you can pay attention to what you say, how you say it, and how you listen. You can use clear, concise, and respectful language, and avoid jargon, assumptions, or criticism. You can also use non-verbal cues, such as eye contact, facial expressions, and gestures, to convey your message and emotions. Moreover, you can listen actively and empathetically, by showing interest, asking questions, and summarizing what you heard.

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6 Cultivate mindful habits

Habits are the routines and behaviors that you repeat automatically and consistently. They can shape your attitude, productivity, and well-being. To cultivate mindful habits, you can identify the habits that serve you and the ones that hinder you, and decide which ones you want to keep, change, or eliminate. You can also use the cue-routine-reward model, which states that every habit consists of a trigger, an action, and a consequence. You can then modify or replace the cues, routines, or rewards that influence your habits, and track your progress and results.

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Doris Chow (周菽芬)

Strategic Planning ? Project Management ? Stakeholder Engagement ? Strategic Communications ? Business Development
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1) Spend more than 50% of the awake hours focusing on the present moment, not remembering the good old days or imagining the better days ahead. E.g. focus on the sensation in the mouth when brushing teeth instead of thinking about work. 2) Throughout the day, stop and focus on a few breaths to come back to the present moment. Personally, I do multiple sets of "exhale over 4 counts" and "inhale over 4 counts" a few times daily. I find this helps to clear my mind to refocus again. 3) Occasionally, I spent some time colouring, writing, or drawing without distraction. I find this the most useful after a busy day or week, and need some creative rest. Colouring without an outcome can be therapeutic, even if I don't finish the piece.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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What are some mindfulness practices to help you maintain a positive attitude in mid-career?

1

2

3

4

5

6

7

1 Practice gratitude

2 Meditate regularly

3 Be mindful of your emotions

4 Set mindful goals

5 Practice mindful communication

6 Cultivate mindful habits

7 Here’s what else to consider

Time Management

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What are some mindfulness practices to help you maintain a positive attitude in mid-career?

1

2

3

4

5

6

7

1 Practice gratitude

2 Meditate regularly

3 Be mindful of your emotions

4 Set mindful goals

5 Practice mindful communication

6 Cultivate mindful habits

7 Here’s what else to consider

Time Management

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