How to Increase Your Job Satisfaction Through Mindfulness Practices

In a previous blog post, we talked about how to use mindfulness to manage and prevent chronic fatigue and burnout.

Once you learn how to manage these issues, you are likely to start loving your job better automatically. This is important because job satisfaction helps you like and enjoy your job. And when you do, you have a high chance of progressing in your career.

Unfortunately, job satisfaction does not come easily to many of us. In today’s article, I would like to discuss how to use mindfulness practices to improve job satisfaction!

As I’ve mentioned several times in other articles I’ve published, I only share the strategies that have worked for me. The only way to determine if they can work for you too is to experiment with them. As such, I urge you to use the ones that seem most appealing and applicable to you.

#: Reflect on the importance and benefits of your job

One of Buddha’s most famous quotes states:

“You only lose what you cling to.”

It is easy to cling to the pain and exhaustion brought about by a heavy workload. If you hold on to it, however, you might never enjoy your work. To ignore the darkness, you need to face the sun, a principle that applies to your job as well.

Instead of focusing only on the cons of your job, acknowledge its pros, which you can do in several ways.

For instance:

• Take your journal and find time to dedicate to mindfully reflecting on the various advantages of your job.
• Start your session by acknowledging the fact that your job helps you run your household. Even if the pay isn’t great, if your job enables you to make ends meet, then it’s good enough.
• Think of how you are not jobless, particularly during the current hard economic times. Think of the many people who have lost jobs or had to take pay cuts due to the COVID-19 pandemic.
• Reflect on how your job gives you something productive to do instead of wasting your time.
• If your job relates to your passions or ambitions, acknowledge that factor. Not many people get to make a living from things they love doing. So if you have that chance, you should be thankful for it.
• Use this approach to think of more reasons to be grateful for your job and add to this list daily. If not daily, at least make sure to do that several times a week.
• Make copies of this list and pin one on your laptop, your fridge, and your work desk. Reflect on it daily and nurture gratitude for your work.

Focusing on the upsides instead of the downsides of your job will help you become more mindful of its pros. This is likely to make you more grateful for what you have. With consistency and time, you will love your work more.

#: Reminisce the good times

Every time your workload increases, it is natural to focus on the pain points and complain about work. This is a sign that you are forgetful of the benefits of your job. You can overcome this by taking stock of the good times related to your work at least once daily.

Whenever you feel stressed by work, recall a day in your work life when you had the most fun. You can do this every day, during your lunch break, or whenever you go to the restroom. It could be the day you were promoted or when your colleagues gave you a surprise birthday treat. It could also be when your supervisor complimented you

Recall that day and replay it in your mind from the start to the end. Visualize it clearly in your mind and focus on the feelings of happiness and excitement you felt that day.

If you hold on to those feelings for a few minutes, you will start to smile automatically. Every time your work starts feeling frustrating, recalling that feeling and embracing it will help you wash away the stress.

#: Mindfully involve yourself in your tasks

Slipping into ruminative thinking, rehashing stressful days, and worrying about future problems is easy, especially when you don’t work mindfully.

How can you expect to like your job if you don’t work with focused involvement? Many people in the workforce face this dilemma without knowing that they can address this issue by nurturing workplace mindfulness.

Here are a few strategies that you can use to ensure your active, mindful involvement in the work you do:

• Every time you start a task, say, “I am going to do X now for Y (time duration).” Saying this affirmation aloud helps you become aware of what you are about to do. You also know for how long you are supposed to stay engaged in the task. This enables you to keep a task from taking longer than it needs to take.
• Before actually starting a task, close your eyes, and visualize yourself performing it successfully from start to finish. For instance, let us assume you want to write a letter inviting a keynote speaker to an event. In this case, imagine yourself writing an impactful letter, emailing it to the speaker, and getting a positive response.
• Once you start the task, pay attention to every step involved. If you are writing a letter, think of what words to use.
• Every time you wander off in thought, acknowledge that, and bring your attention back to the task.
• Realign your focus on the task and do it with increased concentration. In a previous article, we talked about how to engage your five senses in an experience. While working, use that technique to focus only on the task
• Keep working at your task in this way, and when you end it, acknowledge your efforts for completing it.

If you tend to all your tasks in this manner, soon enough, you will start to enjoy your work more.

#: Take breaks and celebrate your accomplishments

A job tends to become annoying if it feels as if it’s all about work and never about celebrations. Make your work easier and more manageable by taking short breaks every 60 to 90 minutes and a lunch break.

During your break, do not discuss your work. Instead, just focus on relaxing your body or on enjoying your lunch —during your lunchtime break.

Moreover, acknowledge all your accomplishments, big or little, and turn them into celebrations accordingly. If you closed a deal with a big client, go for drinks with friends later. If your boss appreciated your efforts, pat yourself on the back. Besides tasting good, these little victories leave you feeling great about your job.

If you commit to working on these and other mindfulness-based tactics, you will experience a sense of job satisfaction.

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