Ever have one of those nights where you cannot sleep because your mind will not turn off? I have those a few times a month and they are the worst. It’s like your brain is playing a trick on you, making you go over everything that happened throughout the entire day… as well as situations that have not – and most likely will never – come true.
What about having those thoughts all day long? Your day might be filled with mild worrying, overanalyzing, or you might have a lengthy to-do list that you are banging through because, you know… it has to get done now. Of course, since you are doing so much, your anxiety is a little high, you’re tired by noon, and you don’t remember the last time you ate something.
What’s really happening here? You’re not being mindful.
You may be slaying your to-do list. But, life is passing you by and, darling… you will regret it.
Why I Started Practicing Mindfulness
I have anxiety. Until about a year ago, I was not really sure what was “wrong” with me. But, now that I know I have anxiety, I am able to manage it using various tools throughout the day. A major key to managing my anxious tendencies has to do with taking preventative measures.
That’s where mindfulness comes in.
When I can feel myself treating the day like it is mundane, just going through the motions, I know I need to refocus and center myself. As much as I love being productive, life isn’t about just plowing through activities on a list.
Hey, if that’s how you want to live your life… go for it. But, I have found that my happiest, most fulfilled days are those in which I am actively paying attention to the world around me through practicing mindfulness.
What is Mindfulness?
I am not going to give you a formal definition or complicate the idea of mindfulness. Why is that? Because mindfulness is meant to be a simple, easy tool to keep in your belt at all times.
Mindfulness is simply focusing your attention on one thing purposefully.
During the practice of mindfulness, you notice that your mind is wandering, overthinking thoughts on a loop, or you could be mentally operating in a routine-like fashion. After you actively realize what’s going on with your thinking, you slowly refocus your mind to focus on whatever you choose.
The Benefits of Being Mindful
Practicing mindfulness helps your mental state in various positive ways. Take a look at some of the many ways that being mindful can alter your life:
It can…
◦ reduces stress & anxiety
◦ improve your mood
◦ strengthens memory
◦ allow you to be less reactive
◦ increase your self-reflection
◦ strengthen your immunity
◦ help you get a sound sleep
But, overall, I believe the most beneficial aspect of practicing mindfulness is that you have an increased awareness of the world around you. Mindfulness teaches you to look around and see, smell, and hear things you often miss in your day-to-day life.
In turn, it helps you live more purposely and allows The Universe to deliver more joy and positivity to your life.
Basic Steps to Practicing Mindfulness
Mindfulness is called a practice for a reason. The more you actively engage your mind through purposeful focusing, the easier it will be to shift your thoughts each time.
Here is a five-step process to use when practicing mindfulness.
1. Become aware of your thoughts in the moment.
2. Decide one thought you want to focus on.
3. Focus on that thought.
4. Notice your mind wandering off again.
5. Gently bring your focus back to that one thought.
You can repeat this as often as you need and for as long as you choose.
If this is the first time you are learning about mindfulness, this might sound like a silly, child-like process. But, try it first. You will be amazed at how it can center you and bring so much light into your life.
10 Simple Ways To Be Mindful Every Day
WAKING UP
Instead of reaching for your phone when you wake up, focus on your breathing for two minutes. Set a timer if you need (with a soothing alarm) and take nice, full breaths of air.
GOAL SETTING
In your phone or on a notepad, write down three small, reasonable goals you will accomplish today. Think about the end goal for each of those mini goals to remind yourself of The Big Picture.
COFFEE TIME
Don’t drink your coffee while putting your makeup on, getting dressed, and while prepping your food for the day. Set aside 10 minutes and sit down. Actually smell and take time to taste your coffee.
BRUSHING YOUR TEETH
As you brush your teeth, pay attention to how your mouth feels as you clean it. Taste the flavor of your toothpaste and the way the bristles hit your gums, teeth, and tongue.
DRIVING TO WORK
While you are driving to work, put on your “Happy Playlist.” Listen to all of the words, the notes played, and think of the meaning behind the lyrics. Heck, belt them out if you feel like it! Just actively stay connected to the music.
SEND SOME LOVE
Send someone in your life an unexpected, positive text or e-mail. Maybe you were reminded of them that day, you want to tell them why you appreciate them, or it could be someone you haven’t connected with in a while.
EATING LUNCH
Take away all distractions while eating your lunch (i.e. your computer, phone, headphones, paperwork, etc). Look at what you’re eating. Pay attention to how it smells and tastes while you chew slowly.
TAKE A WALK
Go for a walk and pay attention to what is around you. What do you smell? What do you hear? Who or what do you see? Maybe say “hi” to someone who looks like they need some kindness in their day.
FEELINGS JOURNAL
Take time to journal about how you felt throughout the day, during a situation, or even currently, in the moment. Explore what factors within you or in your environment are contributing to each feeling.
GRATITUDE PRACTICE
As you get into bed, think about three things that you are currently grateful for in your life. If you have a partner, you can have a discussion with them and swap your lists, fostering your connection.
So, remember…
When you’re stuck in a rut, your mind is on a loop, you’re worrying, or you’re living a mundane life, use the 5 step practice for mindfulness:
1. Become aware of your thoughts in the moment.
2. Decide one thought you want to focus on.
3. Focus on that thought.
4. Notice your mind wandering off again.
5. Gently bring your focus back to that one thought.
You Might Also Like:
- WHY YOU NEED A POSITIVE EVIDENCE FOLDER
- 5 REASONS TO STOP WORRYING ABOUT THE FUTURE
- WHAT TO DO WHEN YOU ARE FEELING OVERWHELMED
- HOW TO IDENTIFY & WORK THROUGH YOUR FEARS
How do you practice mindfulness each day?
mindful eating is one of my favorite things to do! It really changes the entire experience and is such a great way to get grounded and reconnect with your body
This post really breaks down mindfulness and cultivating these behaviors in your daily life! I have anxiety (and had it terribly in high school) so I can relate to a lot of those!
xoxo A
http://www.southernbelleintraining.com
I’m really into gratitude practice and taking time to eat. I try to eat without doing anything else at least once a day whether or not that happen!
Such a great post! I totally need to be better about this.
I use mindfulness in my classroom in first great! It has made such a positive change!
-Nicholle
http://www.nichollesophia.com
So needed! I am at a time when I really want to practice being mindful and develop healthy mental habits. It’s so important to health and I feel like I could do a better job at it.
This is so interesting! And I feel like these are pretty easy to put into place too
I love this post! I also have anxiety and think I could benefit from this. Pinning for later!
Lauren // http://laurensjourney.com
These tips are awesome! I always find my mind drifting at the wrong times, so I need to try these
– xo, Azanique | http://www.lotsofsass.com
This is such a practical way to involve mindfulness into your daily routine in a seamless way!
Tori || Victori Media
https://www.victorimedia.com
I do this sometimes! I didn’t realize it had a name but yes it is so helpful. Allowing your brain to spin on negative topics is never good!
I am SO bad at this! Thank you so much for the list of simple ways to be mindful and in the moment.
Ugh I SO need to work on this. Thanks for the helpful tips!
Wow, do I need to practice this more. Life has been so crazy so my anxiety has been at an all time high. Love how you broke this down, Kait!
Love this! I’m always trying to practice being more mindful. It definitely helps keep my anxiety in check.
You have some of my favorite mindfulness ideas here, and a bunch that I’ve never tried too! Having my morning coffee with no distractions is one of my favorite ways to practice mindfulness. So soothing.
Omg I LOVE this post Kait! So well written and explained in such a beautiful way. I’ve been consistently practicing mindfulness since the beginning of the year and it’s seriously changed my life. You rock girl.
http://www.insearchofsheila.com
Sheila, you just warmed my heart. I really appreciate the kind words xx
These are fantastic tips. Mindfulness is definitely something I need to work at. I’m always multi-tasking and I find my mind wandering more and more lately because I’m trying to do too many things.
Bookmark this post right now!!! I am, I have anxiety really bad and I’m trying to mange my level currently by not getting stressed and living in the moment. This post really put somethings in perspective and I will be reading this many times for motivation.
Dnai
Yes, Danielle! So glad this helped you. It is a simple technique, but powerful xx
These are such great tips, Thanks so much for sharing these!
I use the app 3 Good Things and it is like a gratitude journal…I’ve done it every day since I got it.
Downloading that RIGHT NOW! I need something that will throw me a notification to do all the thingsssss lol
So many great suggestions here. I also have anxiety and my mind is on a constant hamster wheel, turning and turning – thinking of a million things I need to do. It’s exhausting! Today I’m actually going out to buy myself a really pretty notebook. I’m hoping that will help get me focused a few important things each day – so your suggestion of 3 small things to accomplish and write them down is great. Thanks for the insight – really great post.
Yes!! The pretty notebooks DO help haha I do the same thing. You need to be excited!
Love this so much, Kait! I plan to incorporate these tips into my life right away! I was even telling my husband about your article last night. Love it!
Thanks Kim!!! So glad you shared it with him. This made my morning!!! xx
As a therapist who teaches clients to be more mindful, I have to admit I’m pretty terrible at it myself. These are all great tips though, especially by people who would be too overwhelmed by long breathing exercises or complex mindful practices.
That’s OK! I am a high school teacher & I am not always obedient and hardworking in life. We all need to work towards what we teach, often!
I’ve recently started struggling with anxiety and trying to find ways to deal with it. Your post is so inspiring and encouraging. I truly need to put being mindful into my daily practices and check in with my heart more often. I love the idea of having a thought to go to to pull myself back into the present!
I am so glad, Leslie! Anxiety is a tough cookie. I live with it every day. Mindfulness is a wonderful way to work with it and manage it day to day xx
Love love love this! This is something I started working on this year and it is super hard to stay mindful. But, I love all these tips! Thanks!
Love these tips! I really need to start practicing more mindfulness and these are great tips for me to get started 🙂
Kristen | http://www.sophisticatedgal.com
I really love these tips, Kait! Practicing mindfulness gets easier with time, but when you’re first starting out it can feel like a whirl-wind. These are really helpful 🙂
I really love the whole mindfulness movement our generation is doing, and I definitely think it is because we are so busy and constantly DOING something. I practiced mindfulness for the first time last week and it was hard but definitely worth it!
Yes! I think us millennials are hardwired to GO GO GO and never stop. This is something we all need. xx
This is so helpful! I’ve been trying to be more mindful lately to help with my anxiety as well. I’m slowly getting the hang of it. I like how you mentioned not drinking your morning coffee while you’re getting ready. I never thought of that as a time to be mindful but now I’m going to try and get up earlier in the morning so I can try it!
Yes! Sometimes when I just sit and drink my coffee and focus on it, it sets my intention of the day to be happy and calm. Try it xx
I love doing all these things! I’m trying to be a lot more mindful and aware!
I love this post! Such a great reminder of this!
This is a great post! I try to not let my mind wander so much (like in school haha).
I’ve been working on being more mindful each and every day! I’m definitely going to use some of your tips too!
xx
The Felicia Renee | a minimalist lifestyle & beauty blog
I completely agree with everything you’ve said in this post. Being mindful has greatly helped my anxiety.
Yes! As a fellow gal with anxiety, mindfulness can be a blessing in a moment’s notice.
This is something I have been working on. Those are some helpful tips!!
Sometimes, mindfulness can sound like it’s just for yoga, Eastern religions, and the like. But it seems like it could be helpful to anyone. As a Christian, I could totally use this in my life. Thanks for the tips!
Yes.. that is what I love about the term “mindfulness.” It doesn’t have to be this heavy, difficult, serious practice. I love that you can use it anywhere!
I’m definitely trying to journal more lately! I’ve been trying to stay in tune with my own thoughts and mood, especially since I’m going through some big life changes!
Kayla | kaylablogs.com
Good for you girl! I have bought numerous journals with the intention of starting. But, haven’t quite done it yet. It is a goal for me because I have friends that do it and, for them, it is life changing xx Good luck with all of your changes coming up in life!
Lasering my focus down to one important thing at a time is the only way I get anything accomplished! Practicing mindfulness is beneficial in so many aspects!
These are amazing tips! I’ve been trying to become more aware of thoughts and things going on.
What a great reminder. I’m guilty of multitasking to try and get more stuff done and definitely need to be more mindful.
Jennifer Ashley // http://www.prettylittledetails.com
Yes I love this! Need more posts like this. I recently read a book by a Vietnamese Monk ‘You are here now’ and I’m already a pretty spiritual person (but you don’t have to be to practice mindfulness) and it really gave me a true sense of practicing living in the now. It opened my eyes to truly living in the present and stop living like a ‘zombie’ so to speak.
Nichole // thedailypursuit
Fabulous advice. I really notice that I need mindfulness at night when I’m trying to get to sleep. If I can focus my mind on a single thing I can drift off fairly quickly. It’s letting my mind bounce from thing to thing that keeps me up at night. Definitely going to keep in mind practicing this more throughout my day. Thanks for the great read!