In today's fast paced world it's easy to become unfocused, distracted, and generally overwhelmed. Multi-tasking is the new norm and if you aren't doing at least a dozen things at once are you really being productive? The problem with that is that it leads to frustration, burnout, and even lower productivity as we spend our days trying to do everything, but nothing well. That's where mindfulness comes into play.

Before you complain that you don't have time to meditate at work, you should know that meditation is not what we are referring to here - although it can be a part of your toolbox. Mindfulness is simply about being present in any given moment, focusing on the task at hand rather than worrying over the past or future. Closing all the open tabs in our brains except the one that is relevant right here, right now. Easier said than done, I know - but there are a few tips and techniques that can help. Like anything worth doing, mindfulness takes practice, but once you master it you can reap the many benefits, which include reduced stress and anxiety, and an ability to retain information. Sound good? Let's get started!

Just Breathe

Breathing is one of those involuntary things we often take for grated. But have you noticed that when you are stressed and anxious your breathing becomes fast and shallow? Do you find yourself holding you breath? By paying attention to our breath, we are able to calm our bodies and bring ourselves back to the present moment. Try this breathing exercise the next time you feel stressed: Inhale through your nose for a count of 4 (really filling your lungs), hold it for a count of 7, and exhale through your mouth for a count of 8 (releasing all of the air from your lungs), repeat.

One Thing at a Time

Rather than multitasking, try unitasking, or focusing on just one thing at a time. If you are eating don't do it at your desk while you answer e-mails. Focus on the taste and sensation of the food and give yourself time to enjoy it. If you are working on your computer, focus on one project at a time, and turn off your notifications. If you are having a face-to-face conversation, put your phone away and give your attention to the person you are speaking with.

Find Your Happy Place

What brings you joy? Peace? Happiness? Are you doing those things every day? Maybe it's going for a long run. Maybe it's curing up in the quiet with a good book, or binging your favorite Netflix series. Whatever it is, make time for it - often, and live in that moment without worrying about what you will do next.

Practice Gratitude

How often do you stop and look around at your life and all the wonderful things in it? Practicing gratitude has been shown to decrease stress and cultivate a stronger sense of well-being. Try starting each day by acknowledging three things that you are greateful for - you can even write them down. When you start to focus on the good, you begin to see the good more frequently.

Don't Take Everything Personally

Have you ever had a conversation with a coworker and then spent the next several hours rehashing it in your brain until you're so anxious that you can't focus on anything else? Overthinking is one of the biggest enemies of mindfulness. Rather than try to read between the lines, listen to what is said and accept it at face value. Remember that people speak from their perspective and you listen from yours. If you are uncertain, ask for clarity - don't make your own assumptions.