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所在平台: Udemy |
课程主页: https://www.udemy.com/course/using-mindfulness-at-work-to-improve-your-productivity/
课程评论：没有评论
课程名称：在工作中运用正念提升生产力 课程概述：在当今科技发达和远程办公普及的背景下，找到健康的工作与生活平衡变得愈发困难。正念实践是一种帮助你获得理想工作与个人时间平衡的方法。正念是指意识到你在每个瞬间的存在，以及你的需求和渴望。许多人认为正念等同于冥想，尽管冥想可以帮助提升正念，但许多人在闲暇时进行的兴趣爱好或与大自然的静坐同样是正念的体现。 正念如何帮助创造工作与生活的平衡？实践正念能够从多个方面帮助你保持健康的工作生活平衡。正念帮助你更好地意识到压力管理，而管理压力对于平衡工作与个人生活至关重要。当你意识到自己感到压力和低效时，意味着是时候进行短暂的散步或其他形式的心理休息。正念的人往往更有组织和专注，因此更具生产力。这是因为正念使你能够建立最适合自己的工作安排，从而在工作时保持全神贯注，而在休息时放松大脑，避免心理疲惫，这也是生产力下降的常见原因。 正念技巧：为了帮助你建立最佳的工作生活平衡，可以尝试以下正念实践： 1. **断开连接** - 许多职场男女在工作中常常被手机的响声和电脑的提醒所干扰。每天抽出一些时间关闭手机和电脑，进行"断开连接"，让自己享受放松活动，以便以一种没有设备干扰的方式重新充电。 2. **锻炼** - 锻炼应与定期饮食和饮水并列在个人需求清单上。锻炼是缓解压力的最佳方法之一，并且被证明能提高整体生产力，帮助你在当下保持专注。 3. **制定个性化日程** - 最后，建议根据个人需求制定最适合自己的时间表。关注日常的压力水平并找到能帮助你减轻压力的活动，将其融入到日程中，合理安排工作和放松时间。 通过这些正念实践，您将能够更好地管理工作与生活的平衡，从而提高生产力。
Finding a Healthy Work-Life BalanceFinding a healthy work-life balance is harder than ever. With technology and telecommuting increasing employee expectations, it can seem impossible to find a balance between work and the 'you time' that you need. One way to help yourself find a work-life balance that works for you is to engage in mindfulness practices.What is Mindfulness?Mindfulness refers to the practice of being aware of your presence in each moment, as well as being aware of your needs and desires. Many people think mindfulness refers to meditation; while meditation can certainly aid in mindfulness, many people's 'mindful' practices are simply hobbies they enjoy in their free time or quiet moments spent sitting outdoors.How Can Mindfulness Help Create a Work-Life Balance?Practicing mindfulness can help you keep a healthy work-life balance in many ways. Mindfulness helps you be better aware of stress, and managing stress is crucial to balancing your work and personal life. If you realize that you're feeling stressed and unproductive, you'll know that it's time to take a short walk or give yourself a mental break of another kind.Mindful people also tend to be more organized and focused, and thus more productive. This is largely because mindfulness allows you to establish a schedule that works best for you. Many people use mindfulness to remain 'in the moment' and completely focused during work hours, then turn that part of their brain off during breaks or after work to give their minds a rest. Mental exhaustion, after all, is a common reason for decreases in productivity. Being mindful also helps you prioritize between what tasks are urgent and what you can take your time on.Mindfulness Tips:To help you establish the best possible work-life balance, here are some mindfulness practices you might choose to engage in:Unplug - If you're like many working men and women, having your phone on means you're expected to be constantly accessible. One strategy to keep yourself mindful of your stress and help you relax is to take some 'unplugged' time each day where you turn off your phone and ignore your computer. Constant phone notifications and emails can feel overwhelming, and by unplugging for a bit, you can enjoy a relaxing activity to help yourself recharge in a way that you can't with your devices in front of you.Exercise - Exercise should be up there with eating regular meals and drinking enough water on your list of personal needs. Exercise is one of the best stress-relievers and is proven to make people more productive overall, not least because it helps you remain mindful and focused on the moment.Make a Personalized Schedule - One final tip to maintain a good work-life balance is to create a schedule that best suits your needs. Be mindful of your stress levels on a day-to-day basis and find activities that help you reduce stress, then incorporate these into your schedule along with hours spent working.
