You probably know that mindfulness is important. Chances are, you’ve heard the endless benefits about how it decreases stress and increases self-awareness. With that, you know you should be practicing mindfulness, but the idea of meditating may seem off-putting or overwhelming. 

Mindfulness isn’t limited to formal meditation. Mindfulness is simply a conscious way of living in the present, and you can infuse this mentality into all areas of your life. 

Moreover, this practice doesn’t need to be complicated or time-consuming. Let’s get into some of the easiest, most effective ways to increase mindfulness every day. 

Begin the Morning by Setting an Intention

If you’re like most people, you reach for the cell phone lying on your nightstand when you first open your eyes. But this habit of scrolling through emails, text messages, and social media likes often leaves us feeling anxious or stressed.

Instead, aim to wake up and lie in bed for a moment. Close your eyes, take a few deep breaths and set a goal for that day. This goal can be something like, I will play with my children after school, or I will take a walk during my lunch break. 

Try to delay checking your phone or laptop for as long as possible. Those devices aren’t going anywhere, but once you pick them up, it’s that much harder to set them back down. 

Focus On One Task At A Time

Many of us revel in being die-hard multitaskers, but research shows that only a small fraction of the population is successful in this skill. Yet, many of us pile on activities and pride ourselves on how much we can get done in the least amount of time.

What’s the downside? You’re likely to feel overwhelmed, disconnected, and even resentful at yourself and others. You may even make sloppy mistakes due to feeling distracted or pressured for time.

Instead, try to think about how you can shift into single-task mindfulness. When working on a project, put away your phone. Stop checking emails. Avoid bouncing into another task once you start getting restless. Do as much as you can before you need to shift into something else. With this strategy, you may notice you suddenly have much more time!

Eat Meals Without Distractions

We are all guilty of working, reading, or watching TV while eating. If you eat without actually tasting your food, you miss out on time to recharge and enjoy the pleasure of eating! You also risk overeating or eating too quickly.

During your next meal, avoid the distractions and instead focus on really tasting your food. Embrace any sensations that arise. Your mind and body will appreciate you recharging yourself. And if you’re eating with others, aim to enjoy the food and friendship. 

Use Active Listening When Interacting With Others

Do you often forget what other people tell you? Or do you feel the need to multitask when you’re talking to people on the phone? If so, you might need to focus on sharpening your listening skills. 

You can increase mindfulness in the interactions you share with loved ones. Active listening allows you to embrace conversation, and this skill promotes connection and intimacy. 

To truly listen to someone, you need to do your best to attune to the moment. You’re not thinking about what you’re going to say next. Instead, you’re focusing and reflecting on the other person. You’re present and engaged in the conversation. If you don’t understand what they say, you seek clarification by asking questions.

Embrace Daydreaming

Whether you’re at the bank, grocery store, or even sitting in traffic, we all have to wait in line sometimes. Instead of viewing these moments as annoying inconveniences, try to embrace them as moments for practicing mindfulness.

It’s okay to let your mind wander during these moments. Children love daydreaming, and there’s no reason you need to stunt your imagination in your adult life. This activity keeps you creative and sharp- it can also help recharge your sense of energy during the day.

Take Deep Breaths

Breathing is the heart of mindfulness, yet most of us rarely (if ever) think about how we breathe. That said, slowing down and focusing on your breathing forces you to be present.

The next time you feel stressed, stop what you’re doing and take a few deep breaths. Practice filling your lungs with as much air as you can, and then release for as long as possible. While breathing, you may want to reflect on a simple mantra like inhale positivity, exhale negativity. 

Reflect on Your Gratitude 

Practicing gratitude regularly yields numerous health benefits, including improved sleep, lower levels of chronic pain, and higher self-esteem. Additionally, reflecting on your appreciation creates a positive feedback loop. In being grateful, you become more present. And when you’re more present, you tend to feel more grateful.

Before going to sleep, spend a moment writing down or thinking about what went well that day. You can participate in this activity alone, or you can share it with a partner. 

How To Increase Mindfulness When You’re Struggling With Your Mental Health

Despite your best intentions, self-help tips may not be enough when it comes to improving your overall well-being. For instance, if you are experiencing depression or anxiety, you may need professional support for managing your symptoms.

Mindfulness is one important tool, and we can explore other healthy coping skills for managing your mood. You deserve healing. Contact me today to schedule your free phone consultation.