How 8 Minutes of Meditation Can Give You the Productivity Boost You Need
Of all the productivity hacks I’ve tried over the years, none has had as much of a positive impact relative to the time I put in than meditation. Just 8 minutes per day to be precise. Meditation is a practice that has been around for centuries. Once primarily used by practitioners of Buddhism to reach a higher level of consciousness, science has since shown it has a lot of more earthly benefits as well.
As Healthline reports, meditation improves concentration, reduces fatigue and stress, brings a sense of relaxation and improves sleep patterns, among other benefits. All the above reasons explain why some of the most successful people rely on meditation to thrive in their professions. Jeff Weiner, former Yahoo executive and the current CEO of Linkedin says that meditation has made a huge positive impact on his productivity. Similarly, Ray Dalio, who is the founder of Bridgewater Associates, attributes a big part of his success to meditation.
5 Ways Meditation Helps with Productivity
Before I get to my own meditation routine that takes just 8 minutes of my time daily, let me first go over in general how meditation can give you a huge leg up in your career and business, backed by studies.
1. Improves Your Attention Span
There are tons of factors that improve productivity, but one that plays a very important role is the ability to focus. Being attentive enough to complete the task at hand means you’ll finish your work with higher accuracy and better efficiency.
According to Pubmed, several studies have shown the efficacy of meditation in reversing parts of the brain that cause mind wandering and the inability to concentrate. Russell Simmons, the CEO of Rush Communications, says that meditation is one of the things that has helped him focus the most.
2. Increases Neuroplasticity
For a long time, scientists believed that brain development only happened during childhood and then ceased. But recent discovery regarding the neuroplastic nature of the brain concludes that our brains actually continue to change and adapt through experiences. In other words, the brain is continually reorganizing itself by creating new neurons and new connections.
Meditation is one practice capable of changing your brain’s structure and functions. In fact, Harvard Researchers at MGH have shown that meditation increases grey matter volume in your brain. What this means is that it causes more neurons to accumulate in one space.
Another theory that explains how meditation boosts neuroplasticity is that it increases cerebral blood flow (CBF). By placing you in a state of relaxation, blood is able to flow more freely leading to better oxygenation and nourishment in your brain. With increased neuroplasticity, your ability to acquire new skills and positive habits increase.
3. Sharpens Your Memory
A major benefit of mediation is that it boosts one’s working memory capacity. The working memory determines how much information the central nervous system can hold and process at any time. It’s like the Random Access Memory in a computer.
A study was done to investigate the effect of active meditation on individuals’ working memory capacities. Researchers had the participants take part in a 45-minute meditation exercise twice per week. After a couple of weeks, they recorded the results and discovered that the respondents’ working memory capacities had increased by more than 30%. Put simply; they could hold and process 30% more information than the average person.
The study proved that meditating increases the working memory capacity. With a larger working memory, you can take on more sophisticated tasks and handle them efficiently.
4. Improves Cognitive Thinking
As you age, your cognitive functioning deteriorates gradually. The resulting deficit weakens your ability to reason, remember and process information. All these are factors that can make you less productive at work and in other areas of your life. Good news is, practising meditation and mindfulness can help with that.
To examine the impact of meditation on cognitive function, researchers from the University of California at Santa Barbara conducted a study. They asked 48 undergraduate students to attend one of two classes: a nutrition class or a mindfulness class. The result? Those who attended the mindfulness class saw marked improvements in their exams afterwards, while the nutrition group saw no statistically significant improvements.
One factor that can explain this outcome is that meditation improves the balance of the left and right sides of the brain. Synchronizing both brain hemispheres allows for greater processing power and neural communication.
5. Reduces Stress
Stress is something that people experience on a daily basis, and more so at work. According to the American Institute of Stress, work-induced stress is the most common form of stress. Based on a recent survey they did, at least 80% of Americans experienced stress at work, hampering productivity and leading to mistakes.
Thankfully, having a meditation practice as part of your routine can lower stress and make you more productive. It goes beyond just stress reduction, however. According to the Journal of Behavioral Medicine, meditation has been shown to reduce the symptoms of social anxiety, paranoid thoughts, obsessive-compulsive behaviors and panic attacks.
How 8 Minutes of Meditation Daily Has Changed My Life
My personal journey with meditation has been nothing short of life changing. What if I told you there was a productivity hack that only required 8 minutes of your day, and as a consequence, will double your attention span, mental stamina, and ability to function under stress? What if I told you, thanks to just 8 minutes a day, a once self diagnosed ADD (Attention Deficit Disorder) sufferer now frequently loses track of time as he ticks off one item after the next on his daily to-do lists? Yes, that’s what meditation has done for me, and I believe it can do that for anyone.
The meditation routine I follow is based on the best selling book “8 Minute Meditation” by Victor Davich. As a meditation guru, Victor sought out to devise a meditation program that fits in with the ultra busy lifestyles of Westerners while still delivering the main benefits the practice at its fullest provides.
Here is the gist of the “8 minute meditation” that I practice every day right before I go to bed:
- Set a timer for 8 minutes.
- Find a comfortable sitting pose. This could be in a cozy meditation chair or sitting with your legs crossed on a yoga mat
- Close your eyes slowly as if you were planning to sleep. Avoid squeezing them or shutting them involuntarily.
- Next, start taking slow, deep breaths.
- With every inhale, envision that you are breathing in light. Follow the light as it enters your body.
- With every exhale, imagine breathing out all the tension and negativity that you have been harbouring. Relax every muscle from those on your face, chest, back, legs all the way to the tips of your toes.
- As you breathe in and out, your mind will most likely start to wonder. Do not get upset. Just slowly bring your awareness back to your breathing. Imagine catching a fish and just letting it go.
- Continue this until the timer goes off. Then, slowly open your eyes again..
A big part of the magic happens in meditation when you do it consistently. For me, with every day of practice, my ability to stay focused on my breathing and stay present increased during those critical 8 minutes. And as my ability to do those seemingly simple things improved, that’s when I started to notice all the tangible benefits of meditation I mentioned earlier.
Meditation is not a new concept. And it doesn’t require you to invest anything that you don’t already have. This is one of the greatest benefits of meditating; it doesn’t require any special equipment or registration for training. Essentially, you have nothing to lose but so much to gain. To me, meditation dare i say is the greatest productivity hack of all time.