“Notice what serves you well, and tend to it.”
I often think that the very simple act of noticing is a great definition of mindfulness. Mindfulness has become a trendy ‘activity’ (and term) and while this is a good thing – increasing awareness of it and its benefits – it’s overuse can mean we are made to feel we aren’t doing it already, and that it’s a difficult or complex thing to achieve.
And in some ways, this is right. Being mindful can be difficult. In our modern culture where everything is built on speed, bigger and better, there isn’t a lot of time for being mindful, still or even paying attention.
And yet there are also plenty of things we already do that are mindful. Things we may not attribute to mindfulness that are exactly that.
But whatever your current relationship is with mindfulness, the jury is in. It’s good for you. It’s associated with higher psychological wellbeing and lower levels of stress and self reported anxiety.
So, how do you get more? The good news is that it doesn’t take much. Just pick a few of these to start with and enjoy the benefits.
1. Single tasking
Single tasking is first as it’s an umbrella activity. All of the practices below involve single tasking. True single tasking is the embodiment of mindfulness. To complete any of the practices below you’ll need to learn how to single-task.
I grew up thinking my main job was learning how to multitask. How else was I supposed to get everything done? But multi-tasking is a myth. What you are actually doing is task-switching, which is an entirely different thing. And each time you task-switch it takes approximately 20 minutes to regain focus.
So, if you do one thing to practice mindfulness today, try single tasking. If this sounds simple, you probably have no idea how much you are task-switching. Single tasking is harder than it sounds but you’ll benefit from trying it for just 5 minutes a day.
Read: The myth of multi-tasking
2. A tea ritual
Start your day with a hot drink of your choice and make it a ritual to savor and enjoy. Slow the process down. If you can, fill the jug until it’s full, resisting the temptation to rush. While it’s boiling prepare whatever you are having and take the time to choose a mug you love. Pour the water with single focus and then sit and enjoy. Resist the temptation to rush through your coffee while making lunches (note specifically for myself 😅).
3. Talking on the phone
As an introvert I don’t do this alot. But since some family and my best friend live away I still occasionally have phone conversations. And they are rarely just conversations. Usually I take the opportunity to fold laundry or get dinner started while I’m talking. Except when I do this – task switching – I’m not actively listening (see below) to whoever is on the other end of the line. I’m not giving them my full attention. Not only will this practice benefit us, the gift of attention will benefit the person on the other end of the phone.
4. Eating a meal
Many of us eat mindlessly in front of the television, or even on the run. We take eating for granted and miss opportunities to savor and enjoy the food. Also, mindless eating often ends up in us eating more than planned, or things we wouldn’t normally eat. Try a practice of eating slowly and mindfully for one meal a day. Sit down at the table, observe what’s on your plate before scoffing. Notice the smells of each item. As you chew, notice not just the taste but the texture. You may be surprised to realise how many times you finish a meal and didn’t even really taste it.
5. Grooming a pet
We have 2 cats and a dog. And while I love them all dearly, when life gets busy, they are often the last to receive affection or extra attention. If you have a cat, dog, or horse, there’s a good chance it needs regular grooming. Make a regular date with your pet and focus on just them. There’s a reason why animals are often used in the healing of both physical and mental health. If you don’t own a pet, see if you can pet sit for a day!
6. Driving
If you are going to practice single tasking, this is the one you should be practicing daily. You probably think you already do. But next time you hop into the car, notice what else you do when you are in there. Are you eating? Are you listening intently to your favorite podcast? Or are you breaking up fights in the backseat? Honestly, even just putting your thoughts somewhere else is risky. We need our full attention when driving and I think you might be surprised how often you are only giving 70-80%. Practice, practice, practice.
7. Any kind of housework
If you know me, you know my obsession with true crime. There’s nothing I like better than to plug into my favorite true crime podcast while folding the washing. But occasionally I don’t. Sometimes I’ll hang, fold, and put away without any extra noise. And when I do it with a real presence it’s comforting, and surprisingly joyful.
Read: The surprising joy in mundane work
8. Gardening or tending to an indoor plant
Connecting with nature is one of the best ways to slow down. I often go into the garden a bit overwhelmed with what needs to be done. Then I flit from one thing to the next, pulling some weeds, cutting some branches, but never completing anything. If I slow things down and focus on one plant or section at a time, I always feel more grounded.
9. Asking someone how their day was (active listening)
Asking ‘how are you’ has become more of a greeting than a question. But often, instead of waiting for the answer we expect ‘good’ to follow so that we can move on. Next time you greet someone, be intentional with your greeting. Allow space or ask them to expand if they give a one word answer. Active listening is one of the most powerful ways we can deepen our relationships with others.
Read: 10 Steps to Active Listening
10. Showering
This is one of my favorites! Not only is hot water grounding and soothing, the shower is a great place to practice mindfulness because there aren’t many distractions. Sometimes, as a parent this is one of the few places we can get a little peace and quiet. Start a practice of really noticing your time in the shower. Focus on the feeling of the water and take ten deep breaths. Even if you spend 20 minutes in the shower, 10 mindful breaths each time can make a significant difference to how calm you feel when you step out.
11. Walking
Walking mindfully is one of the easiest ways to build a mindfulness practice. This is because, barring injury or disability, most of us walk hundreds of steps each day. Most of this is done without thinking. But this is a perfect opportunity to focus on the moment and bring intention to action. Once a week try some barefoot walking in nature. This is an easy way to connect quickly and keep your attention on your steps and surroundings.
Try this: Daily Mindful Walking Practice
12. Journal 3 things each day
If you don’t have a journaling practice the idea of it can seem daunting. I do a lot of writing but I don’t love journaling. I find a better flow and rhythm in my writing with a keyboard. However I love my nightly practice of journaling three small things.
You can choose gratitude if you want, or anything else. I have had a night time practice of journaling three things I noticed during my day for the past few years.
Cultivating a practice of mindfulness is a powerful way to improve your mental and physical health. Mindfulness breeds a sense of calm and contentment and gives us ownership over our lives.
If you are feeling overwhelmed or like you are watching your life pass you by, take one or two of these practices and start now.
Focus on the present, on breathing deeply, and seek a sense of groundedness. Then watch yourself flourish.
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