JOURNAL
Journaling about your personal life – or just writing with a purpose in general – forces you to pay attention to the world around you and to the running inner monologue you’ve probably gotten pretty good at tuning out. Don’t know where to begin?
UNITASK
We all think we’re pro multitaskers, but in reality, only 2 percent of us are actually capable of juggling multiple tasks. The rest of us are left less efficient, less effective, and more stressed when we try to get multiple things done at once. To really focus on whatever it is you’re working on, seek to eliminate possible interruptions, keep your space tidy, and give yourself permission to tackle just one thing at a time.
DAYDREAM
When was the last time you just sat and let your mind wander? Allow yourself to daydream every now and then – it actually serves an important evolutionary purpose.
MEDITATE
Slow down with a daily meditation practice that helps boost productivity, reduce stress, and heighten overall awareness. You don’t have to look much further than your smartphone for guidance – top-rated apps like Meditation Studio or Headspace in the iTunes store offer courses and exercises to get you started.
DO ACTIVE BREATHING
Breathing is the foundation of mindfulness. Your breath serves as a quick check-in with your physical and mental state (think about how you take quick breaths when you’re nervous or mad and slow breaths when you’re calm and relaxed). If you’re trying to lead a more mindful life, switch your focus to your breathing every once in a while. Before long, you’ll start to notice when your breath kicks into high gear.
DIGITAL DETOX
The most mindful people know when it’s time to take a step back from technology. The easiest time to give your email and social media a break? When you’re already on vacation and away from work + your usual social circle anyway. Airplane mode is your friend – don’t be afraid to use it.
WALK WITH INTENTION
It’s a shame that technology tends to consumes us when we’re en-route to our destination. Next time you commute, try to tune in to your environment rather than keeping your eyes glued to an app. You never know what beautiful or interesting things you might stumble upon.
CLEAR YOUR CALENDAR
Learning to say “no” isn’t easy, but it’s crucial if you’re ever going to find the time for self-care. Take a look at your obligations for the month and think carefully about how many of them are actual obligations – not just things you agreed to in the moment because it felt like the path of least resistance. Try to block out even just a few hours a couple times a month and commit to going for a walk, attending a yoga class, reading, or meditating.
EAT WITH AWARENESS
Take time to chew your food rather scarfing it down on-the-go. By really taking your time with each mouthful, you’ll be able to soak up the entire sensory experience of eating a meal, from the people you’re with to the culinary aromas and ambiance.
BE ENGAGED
It’s all too easy to get into the habit of muttering one word answers to everyday questions such as “How are you?” or “How was your day?” The next time somebody asks you something like that, try to actually engage and be present in the moment. Make eye contact and ask them a question in return to show that you care.
DON’T STRESS ABOUT THE FUTURE
Mindfulness is all about living in the present, so give yourself permission to stop worrying about the meetings you’ll be in three days from now, that birthday party you still need to buy a gift for, or the family vacation you’ve been meaning to book. Simply embrace the moment in front of you for what it is and remember: It’ll all get done, and stressing yourself out isn’t going to help get it done any faster.
MAKE EYE CONTACT
There’s a reason we feel understood when we make eye contact with someone – we were built to do it. Scientists believe the region of our brains associated with social interactions and emotions contains so-called “eye cells,” which get fired up when we look into another person’s eyes. Eye contact also sends an important social signal to whoever it is you’re speaking with – “I see you and appreciate what you’re saying” – while keeping you focused on what’s happening in that moment.
BE GRATEFUL
Set aside time at the end of your day to reflect on a few things you were grateful for. You don’t have to physically write these down – you can think about them while you’re brushing your teeth, or putting on your pajamas, or have a conversation about them with a loved one.
GO MINIMALIST
Take a cue from Marie Kondo: Ridding your space of things that no longer serve you is a powerful exercise in mindfulness. It is all about focusing on the objects in your environment, how they make you feel, and their purposes in the present.
STRENGTHEN YOUR MIND-BODY CONNECTION
We’re all guilty of multitasking while working out. The next time you hit the gym try to press pause on Netflix and actually focus on how your body feels. By being more attentive, your workout might actually feel easier, not harder, according to a 2014 study.
PUT THE PHONE DOWN
How often do you actively listen to the people around you? Connect to the present moment by giving whoever you’re speaking with your undivided attention. You will likely remember more details from the conversation and your friend, in turn, will feel more valued.
TAKE BREAKS
Take yourself seriously the next time you feel like stepping out for a few minutes. A walk around the block or a short meditation break will mentally refresh you – and make it easier to focus on the task at hand once you’re back.
TRAVEL THE WORLD
Nothing forces you to pay attention to your surroundings quite like being in a new environment. Travel can lead to unforgettable experiences and enhance your tolerance of the uncertain (like when your flight gets delayed for the third time). It’s all about forcing yourself out of your comfort zone and learning to accept what you can’t change.
PAUSE, BREATHE, *THEN* ACT
The next time you feel like flying off the handle, force yourself to take three deep breaths before you say anything. It sounds silly, but those few seconds could mean the difference between a good, mindful decision and a decision you’ll regret for a long time to come.
JOKE AROUND
Last, but certainly not least, don’t take life too seriously! Let loose, laugh a little, and learn to make fun of yourself. Life is meant to be enjoyed right?
