Table of Contents

• Start with a single breath
• Practice mindful listening
• Use transition times wisely
• Make daily tasks mindful
• Set a phone reminder
• Walk mindfully
• Eat without distractions
• Try a 5-min body scan
• Anchor mindfulness to a daily ritual
• Mindfulness is a practice

I have some good news about practicing mindfulness if you’re short on time (who isn’t?). You don’t have to sit on a cushion in silence for hours a day to practice mindfulness. Mindfulness is about being present and aware in the moment, which can be integrated into even your busiest of days. I’m almost certain that you’ve been practicing mindfulness without realizing.

But just in case, I’m sharing my top mindfulness tips that you can begin practicing now. 

Start with a single breath

Did you notice that last breath you took? What about the one after that? Thankfully, your breath happens without much effort on your part. Therefore, mindfulness can be as simple as taking an intentional breath. 

When you feel overwhelmed, pause and inhale deeply through your nose, hold for a moment, and exhale slowly. When you feel grateful, pause and inhale deeply through your nose, hold for a moment, and exhale slowly. When you feel anxious, pause and inhale deeply through your nose, hold for a moment, and exhale slowly. 

You get the idea. 

This single act of intentional, mindful breathing centers you and creates a micro-moment of calm.

Practice mindful listening

Put your phone down and make meaningful eye contact during in person conversations. While on the phone, eliminate as many distractions as possible and focus on the conversation. Offering your full attention is practicing mindfulness to keep you anchored in the present. Bonus points for strengthening your relationship, too!

Use transition times wisely

When your laptop won’t connect to the coffee shop WiFi, when the hold time is longer than you expected, when the after-school pick up line is wrapped around the building…don’t just do something, sit there. Notice what you can see, hear, taste, touch and smell to help shift your attention to the present moment. 

Reclaim these transition times as an opportunity to practice mindfulness.

Make daily tasks mindful

Mundane chores and everyday activities are perfect times to practice mindfulness. 

• While brushing your teeth, notice the texture of the bristles against your gums or the coolness of the toothpaste.
• While washing dishes, feel the warmth of the water and the smoothness of the soap bubbles. 
• While folding laundry, notice the colors and textures of each article of clothing.
• While mopping the floors, notice the patterns of the brush strokes against the tiles.

Set a phone reminder

Set a daily phone reminder to check in with yourself. I recently noticed that Apple Watch started sending daily mindfulness reminders! Label your reminder something like “Take a mindful break” to remind yourself to breathe, stretch, take a sip of water, stand…whatever helps you recenter yourself and focus on the present moment.  

Even if you get busy and swipe past the reminder, just knowing that it’s there and bringing a few seconds of your attention to it counts for something.

Walk mindfully

Even if it’s just to your car or around your office, walking can be a daily mindfulness practice. Feel the ground beneath your feet, notice your stride, pay attention to the rhythm of your breath and the natural sway of your arms. Observe your surroundings and once again, focus on your 5 senses. 

Invite everything on your walk to be part of your sensory experience.

Eat without distractions

Food and entertainment go so well together that most of us aren’t even thinking about distraction-free eating. I admit that I’m not the best at this, especially when I share meals with my husband in front of the tv.

Mindful eating is a powerful practice. 

Set aside time to eat without distractions like screens, work, or chores. Create a calm environment where you can focus solely on your meal. Engaging all your senses while eating helps you become more aware of your food choices, portion sizes, and satisfaction levels.

This conscious practice encourages better digestion and allows you to truly appreciate your food.

Try a 5-min body scan

I recommend you do this practice before you settle into bed: take 5 minutes to scan through your body from head to toe. 

Where are you still holding tension? Where can you create more space and ease in your body?

Notice, without judging, how you feel. This might be the only time of day that you have to focus on yourself – to take a deep breath, relax your muscles and prepare for sleep. Avoid reaching for your phone after your body scan. Relax and surrender to sleep. 

If bedtime isn’t the best time for you, you can try a body scan any other time of day.

Anchor mindfulness to a daily ritual

Attach mindfulness to something you already do daily, like making coffee or showering. As you perform the ritual, slow down, and fully engage your senses. Feel the warmth of the mug, smell the coffee brewing, or notice the water cascading over your skin.

Anchoring to a ritual makes practicing mindfulness a seamless experience in your already busy day. If you do nothing else from this list, I recommend starting here!

Mindfulness is a practice

Mindfulness doesn’t require a quiet room, a fancy app, or a significant time investment. It’s about finding moments in your day to tune into yourself and your surroundings. Practicing mindfulness can be part of something you already do daily. 

Start with one or two of these tips and build from there.

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Try a mindfulness practice or guided meditation on my new podcast, The Intentional Harmony Podcast.