7 Simple Mindfulness Tweaks for Everyday Life
What Google is missing
Mindfulness, meditation, and wellness can be confusing topics.
The top Google results answering the question, “What is mindfulness?” include:
“… a type of meditation practice…”
“… involving breathing methods…”
“… guided imagery…”
To someone that is new to the idea of mindfulness, these terms are vague and intimidating. When searching ‘mindfulness’, the top questions were much simpler:
- “What is it?”
- “How to practice it?”
People want tangible information that will improve their lives, today. Even better if the information is bite-sized and digestible.
Most online content describes mindfulness as a form of meditation involving practice. Although mindfulness is something to be practiced, the word can make it sound like a chore.
Mindfulness doesn’t have to take any extra time, research, and can involve very little effort. Eventually, it becomes automatic.
This can be done through simple behavioural tweaks.
First, what is mindfulness?
Simply put, mindfulness is being aware of what is happening now; living in the present.
We have a natural tendency to live in the past or future, causing stress, anxiety, and depression. Amongst decreasing all three of these states, being mindful gives us peace of mind.
To practice it, you don’t need to meditate, practice deep breathing, or add anything else to your to-do list. You can literally do it — *deep breath* — mid-sentence.
It’s that simple.
You ARE being mindful when:
- Taking a deep breath and noticing how your body feels
- Staring at your hands, noticing all of their creases
- Stopping to touch the bark on a tree
You are NOT being mindful when:
- Texting while driving (shame!)
- Daydreaming
- Strategizing your response to imaginary arguments. (“First, they’d say this. And then I’d say this. They’d be all like…”)
Second, how do you practice it?
We’re all guilty of thinking about what has happened, could happen, or is potentially happening. These are all out of our control. As Epictetus said,
“Suffering arises from trying to control what is uncontrollable.”
What we can control is the present, made up of everyday habits. To become mindful isn’t a destination but rather embracing the journey through consistent behaviour.
Here’s how you can start being more mindful today through simple behavioural tweaks:
1. Unpackage behaviours:
We often combine behaviours as if they’re on for a two-for-one sale. Eating and watching Netflix, for example, are two separate activities. Yet, we insist on letting our food get cold, selecting what to watch. Unpackage behaviours to find mental calm. You’ll find yourself exploring deeper thoughts and have an increased ability to be creative. I like to use the mantra, “One sense at a time”.
2. Actually listen:
How often do you wait until someone is finished speaking before thinking of a response? We are notoriously bad listeners because we eagerly wait for our turn to share. Instead of thinking about your next brilliant addition, take a moment to let what others have to say sink in. Actually listening to others is educational, allows you to connect with them, and eases the social anxiety that many of us feel.
3. Look people in the eyes:
I’ll admit it, the pandemic has made this a real struggle for me. Being cooped up at home for the past year has made me incredibly socially awkward. Eye contact is easier to maintain while the other person is speaking (pro-tip) and shows that you are listening. Add in a smile and a slight head nod and you’ll notice people opening up to you like never before. Eye contact helps you stay present while making others feel heard and seen.
4. Set timers:
We live outside of the present for two reasons: we are worried or busy. Setting timers has been a mindfulness game-changer for me. Staying present can be hard when you’re on a tight schedule so pencil in some mental space. Setting a timer allows you to escape from the world knowing that an outside entity will alert you when it is time to resume.
I use timers to take naps, read, write, or do nothing. The trick is to confirm that you’ve set your timer once and then completely forget about it.
5. Write things down:
During the press tour for his book “Green Lights”, Matthew McConaughey had a great line explaining why he journals. In his southern drawl,
“I don’t write things down to remember, I write them down to forget.”
At any given time, we have a lot going on inside our brains. Frankly, it’s exhausting. Writing things down allows you to forget about them, knowing that they’ve been saved somewhere else.
**I constantly write things down in my notes app so I only ever have to remember one thing… to check my notes app. Add them to your Control Center or Quick Settings panel for quick access. Accessibility is the key to maintaining any habit.
6. Breathe through your nose:
Breathing through your nose has numerous health benefits but two are particularly helpful for mindfulness. One, it’s more difficult than breathing through your mouth so it forces us to slow down. Two, it boosts brain function and allows us to pay closer attention to what is around us. It’s difficult at first but stick with it. Breathing through your nose is a literal and figurative necessity for stopping and smelling the roses.
7. Take micro-breaks:
We have twenty-four hours each day. Let’s say you sleep for 8 hours each night (I’m jealous). That leaves sixteen hours of awakeness, each day. It’s insane to think that we can go sixteen hours without needing a break, but most people do it. Swiping social media is not a break, watching YouTube while you eat is not a break, and thinking about what you have to do later that day is certainly not a break.
Studies show that we need a break after focusing on anything for more than ninety minutes. This includes life. So, take micro-breaks, even if it’s for a minute at a time. You may feel like you’ll lose momentum if you slow down but trust yourself. You’ll still be the same person after your break, only with a renewed sense of energy.
A few times a day stop what you’re doing to take a few deep breaths, think about nothing, and let your mind unravel. If you need, set a timer, and just relax for a bit. If your mind wanders, follow it without judgment. When your timer sounds, return to reality. Hey, guess what? You just meditated.
You’re one step closer to understanding the world of wellness.