Begin each day by noticing the air flowing through your nostrils or into your abdomen for a few breaths before getting out of bed.

If on the train or bus you could listen to an audio track of mindfulness practice, or if driving you could drive in silence for a few minutes, noticing the feel of the steering wheel, the sensations of pressure as your body makes contact with the car seat, and of course pay close attention to what is happening on the road ahead.

When you arrive at your destination, allow yourself a few moments to sit in the car, noticing the breath.

When you walk to the office – just walk – notice the sensations and movements in your feet and legs.

Before you start on any tasks, intentionally make a list of the top three things you would love to make some progress on today. You can keep coming back to this every couple of hours and ask “Am I on track or am I distracted right now?”

Sit at your desk while your computer is turning on, noticing the sensations in the body as you sit.

You could mindfully eat your lunch paying attention to the colours, taste, and smells of the food.

Start your workday with 3 slow mindful breaths, or use the 3 minute mindfulness track below. At the end of this make a commitment to yourself to bring mindfulness to your tasks today.

Try to be present and fully attentive to the task you are working on, for bursts of time, focusing on one task at a time (rather than multi-tasking). Notice when you get drawn away from this by either external distractions or your wandering thoughts, and gently and non-judgmentally bring yourself back to the task. It can be easier to do this if you turn off distracting devices, windows and programs running, email notifications, etc.

Connect with your senses and your body as you do the task – notice the feel of the keyboard on your fingertips, your body making contact with the chair, the feeling of pressure as your feet rest in your shoes on the floor, how your body weight is distributed on the chair, etc.

Bring your attention to everyday things in between work tasks – getting up, washing your hands, opening a door, breathing.

Set reminders to being mindful, once these activate you can then take a few mindful breaths to re-centre. You could set an alarm on the phone, in your calendar, or place an image or note close to your computer to remind you.