You sure do hear a lot about mindfulness these days. Every day, it seems there is new research demonstrating the benefits of mindfulness practice. Professional sports teams are adding mindfulness to their training programs, and companies like Google and Nike are using mindfulness to improve employee productivity and well-being. But unless you are lucky enough to incorporate mindfulness into your workday, finding the time and space to be mindful can be challenging.
Fortunately, you don’t need to meditate for 40 minutes to reap the benefits of mindfulness. You can incorporate mini-mindfulness sessions into your usual activities with just a few simple strategies. But before we discuss how to be more mindful in your daily life, let’s review what mindfulness is and how it can benefit you.
What is mindfulness?
Have you ever been so engrossed in an activity that you lost track of time? You were so focused on the task that all unrelated thoughts disappeared. Conversely, have you ever been physically present for a conversation, but your mind was elsewhere, such that you had no recollection of what was said?
These two scenarios are examples of mindfulness and mindlessness, respectively. Mindfulness is paying attention to the present, on purpose, without judgment, while mindlessness is letting your mind wander or acting on “autopilot.” Mindfulness is not about “clearing your mind” of all thoughts but rather observing your thoughts and emotions without immediately reacting to them. Similarly, mindfulness does not mean feeling “blissed out,” though the practice can help you to relax. Instead, mindfulness is accepting what comes up in the moment, even if it is uncomfortable.
Now that you understand what mindfulness is, let’s look at some of its benefits.
Why practice mindfulness?
There are hundreds of research studies documenting the health benefits of mindfulness. Here is a snapshot of what practicing mindfulness can do for you:
Adults who completed a 6-week mindfulness course reported significantly lower stress upon completion [1].
Employees who completed a half-day mindfulness training session were more productive than employees who received no such training [2]. It could be that mindfulness helps workers cope better with on-the-job distractions or that it helps them with energy management.
Undergraduate students who listened to a 10-minute mindfulness meditation tape performed better on tasks requiring selective attention and executive control [3].
A 2015 review of mindfulness research found that mindfulness is associated with better emotion regulation, reduced intensity of distress, and improved emotional resilience [4].
An article published in the Clinical Psychology Review concluded that mindfulness increases subjective well-being, psychological health, and stress management [5].
The benefits you reap from mindfulness will depend partly on your intentions, commitment, and techniques. With that said, let’s talk about how to practice mindfulness in your daily life.
How to practice mindfulness in daily life
One of the great things about mindfulness is that you can practice it anytime, anywhere.
Here are some strategies for integrating mindfulness into your daily routine:
1. Pause for a few mindful breaths
A recent study showed that people who practiced just 5 minutes of daily mindful breathing experienced a significant improvement in mood and anxiety [6].
To try this strategy, simply bring your attention to your breath.
Inhale slowly through your nose, feeling your belly expand.
Then, exhale slowly through your mouth, feeling your belly contract.
If your mind starts to wander, gently guide it back to the physical sensations of the breath, such as the coolness of the air as it enters your nostrils.
Although it seems simple, breathing this way focuses your attention on the present moment and calms your nervous system, relieving stress.
For a guided five-minute mindful breathing exercise, listen to this video:
2. Take advantage of dead time
Few people enjoy waiting in line or sitting in traffic, but these periods of dead time can be opportunities to practice mindfulness.
To begin, bring your attention to the physical sensations in your body.
Notice any tension or discomfort, and allow yourself to experience them without judgment.
It might help to label what you are thinking or feeling– for example, “I am having the thought that I am going to be late for work” or “This is anxiety.”
Alternatively, you can take note of the sights, sounds, and smells around you. You might surprise yourself by noticing something pleasant, like your favorite song on the radio or the way the sunlight filters through the trees.
By bringing awareness to these everyday moments, you can transform dead time into opportunities for reflection and calm.
3. Mindful movement
Mindfulness doesn’t have to mean sitting still. You can practice mindfulness while walking, stretching, exercising, or shopping.
As you move, pay attention to the physical sensations in your body, such as the feeling of your muscles contracting and releasing, your heart beating, or the air going in and out of your lungs.
Experiment with different forms of movement, appreciating how each one feels physically and mentally.
Close with an expression of gratitude for all that your body can do.
4. Mindful driving
Have you ever had the experience of driving a frequently traveled route and arriving at your destination with no memory of how you got there? Driving is an activity we tend to do on auto-pilot. But like breathing and walking, driving is an opportunity to practice mindfulness.
As you drive, pay attention to the feeling of your hands on the steering wheel or your feet on the pedals.
Tune into the sound of other cars on the road, the music on the radio, and the passing scenery.
You may find that you arrive at your destination feeling more centered and relaxed!
A 2018 study in Australia showed that mindful drivers were less stressed and less likely to drive aggressively than drivers who allowed their attention to wander [7].
5. Mindful chores
Chores are another activity we tend to do mindlessly. And while they may not always be enjoyable, there is often some enjoyment to be had.
When folding laundry, focus on the warmth and freshness of the clothes.
When doing the dishes, enjoy the feel of the warm water and soft soap suds.
Doing chores this way can help reduce stress, improve attention to detail, and strengthen your mindfulness muscles!
These are just a few ways to be mindful in your daily life.
You can make any activity more mindful by tuning into the sights, sounds, and sensations of the present moment.
Instead of letting your mind wander while you shower or eat a meal, try tuning into what you can see, taste, smell, hear, and feel!
How to make mindfulness a habit: Mindfulness tips for beginners
Starting a new habit is hard! It’s no wonder that less than 10 percent of people fulfill their New Year’s resolutions [8]. Common slip-ups include setting unrealistic goals, relying too heavily on willpower, and failing to celebrate small wins. In contrast, people who succeed in habit formation value incremental progress, plan for setbacks, and practice self-compassion along the way. Here are some tips on how to make mindfulness a habit:
Why do you want to make mindfulness a habit? Are you looking to relieve stress, develop self-awareness, or improve focus? Be specific about your intentions, and make sure they are realistic. If you expect your daily dose of mindfulness to do too much, you will be more likely to throw in the towel when it doesn’t meet your expectations.
Create “micro habits,” or small, achievable changes you can build on over time. Instead of trying to commit to a 30-minute mindfulness session, start with just a few mindful breaths. Time your micro habit with something you do every day, like driving to work, showering, or preparing a meal.
Another mistake people often make when building a new habit is relying too heavily on motivation. You’ll have more success if you hold yourself accountable with reminders or prompts. For example, if you plan to practice mindfulness while brushing your teeth, put a sticky note on the bathroom mirror. Or use a reminder app like Apple Reminders or Any.do.
What has stopped you from practicing mindfulness in the past? How can you overcome those obstacles this time? For example, maybe you scheduled your mindfulness session for the morning when you tend to be pressed for time, so you rushed through the morning routine with the excuse, “I’ll be mindful tomorrow,” and the habit never took hold. Set your alarm 10 minutes earlier or try a different time of day altogether.
It’s easy to get down on yourself when you miss an opportunity to be mindful or when your mind keeps getting distracted! Remind yourself that what you are doing is hard, try not to judge yourself for setbacks, and celebrate your progress along the way! Keeping a simple log of mindful moments can help with this.
Putting it all together
By incorporating mindfulness into your daily life, whether through mindful breathing, movement, driving, or some other activity, you can reap all the benefits of this ancient practice without spending hours on a meditation cushion. As with any new habit, it’s important to set realistic expectations, start small, anticipate obstacles, and, most importantly, be kind to yourself throughout the journey. With consistent effort and self-compassion, you can build your mindfulness muscles for greater self-awareness, focus, and overall well-being.
[1] Bartlett L, Buscot M-J, Bindoff A, Chambers R and Hassed C (2021) Mindfulness Is Associated With Lower Stress and Higher Work Engagement in a Large Sample of MOOC Participants. Front. Psychol. 12:724126. doi: 10.3389/fpsyg.2021.724126
[2] Slutsky J, Chin B, Raye J, Creswell JD. Mindfulness training improves employee well-being: A randomized controlled trial. J Occup Health Psychol. 2019 Feb;24(1):139-149. doi: 10.1037/ocp0000132. Epub 2018 Oct 18. PMID: 30335419.
[3] Norris CJ, Creem D, Hendler R, Kober H. Brief Mindfulness Meditation Improves Attention in Novices: Evidence From ERPs and Moderation by Neuroticism. Front Hum Neurosci. 2018 Aug 6;12:315. doi: 10.3389/fnhum.2018.00315. Erratum in: Front Hum Neurosci. 2018 Sep 05;12:342. PMID: 30127731; PMCID: PMC6088366.
[4] Lizabeth Roemer, Sarah Krill Williston, Laura Grace Rollins, Mindfulness and emotion regulation, Current Opinion in Psychology, Volume 3, 2015, Pages 52-57, ISSN 2352-250X,
[5] Keng SL, Smoski MJ, Robins CJ. Effects of mindfulness on psychological health: a review of empirical studies. Clin Psychol Rev. 2011 Aug;31(6):1041-56. doi: 10.1016/j.cpr.2011.04.006. Epub 2011 May 13. PMID: 21802619; PMCID: PMC3679190.
[6] Melis Yilmaz Balban, Eric Neri, Manuela M. Kogon, Lara Weed, Bita Nouriani, Booil Jo, Gary Holl, Jamie M. Zeitzer, David Spiegel, & Andrew D. Huberman. (2023, October). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine; VOLUME 4, ISSUE 1, 100895,. https://doi.org/10.1016/j.xcrm.2022.100895
[7] Dr Sjaan Koppel, Dr Kristie Young, Dr Amanda Stephens, Ms Rachel Osborne, Dr Richard Chambers, & Associate Professor Craig Hassed. (2018, December 17). Mindfulness needed to help steer clear from driving dangers. Monash University. https://www.monash.edu/news/articles/mindfulness-needed-to-help-steer-clear-from-driving-dangers
[8] YouGov RealTime. (2019). New Year_s Resolutions Conducted by YouGov YouGov RealTime. https://d25d2506sfb94s.cloudfront.net/cumulus_uploads/document/0k4kb2wehk/Results%20for%20YouGov%20RealTime%20(New%20Year_s%20Resolutions)%20327%2012.19.xlsx%20%20%5BGroup%5D.pdf
