Mindful Moments: Simple Steps to Elevate Your Everyday Experience

The concept of mindfulness has become a staple in modern holistic wellness. It is the practice of purposefully focusing one's attention on the present moment, and it offers a plethora of health benefits, including reduced stress, improved attention, and increased emotional intelligence (1).

Isn’t it crazy that we even need to talk about being present and in the moment? What else are we doing? Well, if you’re anything like me, your mind is running through a never-ending to-do list, planning dinner, writing a newsletter, and planning my next marketing campaign. All while trying to work out. It’s no wonder I’m exhausted afterward!

Since becoming painfully aware of this habit during a workshop I hosted with fitness coach, Molly McNamee, I’ve been much more intentional about my headspace. I’ve turned off the podcasts that keep me in constant learning and implementation mode. I put a notepad in my home gym to jot down ideas so I don’t have to look at my phone. And I’ve stopped scrolling through X while eating breakfast.

My mind is now occupied by one thing and one thing only, the task at hand. Guess what? I’m much more productive and I feel more energized. My workouts have even level-upped!

With the frantic pace of today's world, finding moments of stillness might seem like an unattainable goal. Yet, weaving mindfulness seamlessly into your daily routine is simpler than it appears. Here are some actionable steps to help you achieve it.

Begin Your Day with a Mindful Morning Ritual

Starting your day with intention can create a foundation of mindfulness that lasts throughout the day. A 2022 study found that morning rituals and routines could lead to improved mood and cognitive performance (2). Simple practices like mindful breathing, gratitude journaling, or even taking a moment to savor your morning coffee can set a positive tone for the day.

One caveat to this is do not let your morning routine determine the success of your day. Entrepreneur Alex Hormozi is famous for saying this. The difference between successful and unsuccessful people is not whether they have a morning routine or not. Your routine is a great starting point, but some days, a 25-step routine might not happen. That’s ok! You can still have a productive day! Do NOT use your morning routine against yourself.

Mindful Eating

Mindful eating is about savoring every bite and being fully present during meals. Harvard Medical School suggests that this practice can aid in weight management and help with eating disorders (3). Try turning off distractions like the TV and truly experience the flavors, textures, and sensations of your food.

Take 'Mindfulness Breaks' Throughout the Day

Rather than waiting for stress to accumulate, proactively take short breaks. Even a brief pause for deep breathing or grounding exercises can be impactful. A 2013 study concluded that mindfulness brings about various positive psychological effects, including increased subjective well-being, reduced emotional reactivity, and improved behavioral regulation (4).

Quick tip for those of us who stare at a computer screen all day. Every 30 minutes, take a break to look at something more than 10 feet from you. Your eyes use different muscles when looking close up, so switching it up to something further out can help prevent eye strain and fatigue. Easy peasy way to be mindful and intentional in your actions without sacrificing productivity.

Engage in Mindful Movement

You don't need to commit to a full yoga session to enjoy the benefits of mindful movement. Even taking a five-minute stretch break or practicing tai chi can be a transformative experience. A study in the Journal of American College Health (2010) showed that individuals who engaged in mindful movement had better moods and lower levels of anxiety (5).

Practice Mindful Listening

In this era of endless distractions, active and mindful listening is a lost art. When in conversation, strive to be fully present. Listen without forming responses in your mind. Not only will this deepen your relationships, but it will also enhance your understanding and empathy towards others.

Mindfulness is more than a buzzword; it's a journey of embracing every moment, no matter how mundane. By integrating these practices into your daily routine, you not only enhance your individual well-being but also contribute to a more present and compassionate world.

References:

1. Kabat-Zinn, J. (1994). Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. Hyperion.

2. University of Pittsburgh. "Older adults with regular activity routines are happier and do better on cognitive tests, study finds." ScienceDaily. ScienceDaily, 12 September 2022.

3. Harvard Health Publishing (2011). Mindful Eating. Harvard Medical School.

4. Keng, S.-L., Smoski, M. J., & Robins, C. J. (2011). Effects of Mindfulness on Psychological Health: A Review of Empirical Studies. Clin Psychol Rev, 31(6), 1041–1056. 

5. Caldwell, K., Harrison, M., Adams, M., Quin, R. H., & Greeson, J. (2010). Developing mindfulness in college students through movement-based courses: Effects on self-regulatory self-efficacy, mood, stress, and sleep quality. Journal of American College Health, 58(5), 433-442.