Personal Development

Mindfulness at Work

Work calmer. Think clearer. Perform better under pressure.

12 lessons4 modules9h 0m durationbeginner level

Instructor: StretchLearn Faculty

About this course

Chronic stress and constant context-switching cost knowledge workers an estimated 28% of the workday in lost productivity. This course translates rigorous mindfulness research into micro-practices you can use without a meditation background or extra hours. Across four modules you will build attentional control, regulate your nervous system in real time, handle difficult conversations with less reactivity, and design a practice that holds up under deadline pressure.

Curriculum

Module 1: The Attention Economy Inside Your Head3 lessons

Why Your Brain Is Not Built for Open-Plan OfficesPreview45m
Measuring Your Baseline: The MAAS and a 5-Day Attention Log🔒45m
The STOP Technique: Your 60-Second Reset🔒45m

Module 2: Formal Practice: Building Your Meditation Foundation3 lessons

Focused-Attention Meditation: The Breath as Anchor🔒45m
Open-Monitoring Meditation: Awareness Without a Narrow Target🔒45m
Troubleshooting Your Practice: The 7 Most Common Obstacles🔒45m

Module 3: Informal Practices: Mindfulness Inside the Workday3 lessons

Single-Tasking and Deep Work: The Mindful Workflow🔒45m
Mindful Communication: Meetings, Email, and Hard Conversations🔒45m
Regulating Your Nervous System: Box Breathing and the Body Scan🔒45m

Module 4: Designing Your Sustainable Mindfulness Practice3 lessons

Habit-Stacking Your Practice Into an Already-Full Schedule🔒45m
Self-Compassion: The Often-Missing Ingredient in Workplace Mindfulness🔒45m
Your 90-Day Practice Plan and Progress Review🔒45m