Studies show that practicing mindfulness on a regular basis can be profoundly relaxing, reduce anxiety, lift your mood, improve attention and performance, and increase an overall sense of well-being. While the most common way to practice mindfulness is through meditation, there are many ways you can practice every day. Try some of these everyday ways to be more mindful!
Wake up differently
Rather than rushing to get out of bed in the morning, spend some quiet time observing your surroundings. Getting out of bed in this manner can help you ease into your morning and set a positive tone for the day.
- Listen to the sounds inside and outside of your bedroom
- Notice the sensation of your sheets and blankets
- Acknowledge the feeling of your head resting on your pillows
- If thoughts of your day begin to interrupt your quiet time, simply acknowledge them and refocus on an aspect of your bedroom
Mindful eating is eating with the intention of caring for yourself while truly enjoying your food. Paying attention to what you eat and why you’re eating may also help you make healthier choices and reduce overeating!
- Focus on your food. Avoid watching TV, reading or checking your phone while eating.
- Ask yourself a few questions about the food while you eat. What does the food taste like? How does it feel in your mouth?
- Try feeding yourself with your non-dominant hand. This can make eating more challenging, forcing you to pay closer attention.
A common misconception is that multitasking saves time and is a sign of efficiency. However, the opposite is true! While multitasking makes you think you might be getting more accomplished, the tasks you’re working on are suffering from a lack of focus.
- Do one thing at a time. Dedicate complete focus to each task individually. Avoid switching back and forth between tasks.
- Think about what you’re doing and why you’re doing it and absorb yourself in the task.
Unplug from technology
While technology keeps us connected in many ways, it can also be detrimental to living in the moment, especially if you’re constantly distracted or interrupted by it.
- Select certain days or times of day when you’ll check social media and email to avoid mindlessly scrolling through the feeds of your social media sites.
- Avoid staying signed into your email and social media accounts. Logging out can help ensure that you check your accounts with intent, because you’ll have to sign in each time.
- Take your time responding to any non-crucial texts, phone calls and emails—this will keep you focused on the moment you’re in.