How to Turn Just About Anything, Yes Anything, Into a Mindfulness Moment

Usually when I ask people to name ways that someone can practice mindfulness, I get one of two answers: meditation or yoga.

 And it’s true that these and other wellness activities (which we offer and I highly recommend checking out on our website!) are great ways to practice mindfulness. But it’s also true that those two activities don’t resonate with everyone. It’s also true that between work, errands, picking up kids, making dinner, or chipping away at household tasks, it feels like there isn’t even five extra minutes to spare, let alone taking time for an entire yoga class or meditation session. So where does that leave people? Are they stuck living a life without mindfulness?

 Of course not! 

The purpose of mindfulness is to reduce stress and increase a feeling of well-being. At its core, mindfulness is about 1) tuning into the present moment and 2) removing any judgment. With those guidelines, just about anything and everything can be a mindfulness activity! Here are a few examples of how to turn daily activities into moments of mindfulness.

 If you do have some extra time in the day…

1. Turn exercise into a mindfulness moment.

This might be cycling at the gym, taking a walk in your neighborhood, or playing a pickup basketball game. It’s all about, as they say, keeping your head in the game! If you’re at the gym but your mind is still stuck in that work meeting from earlier, you might continue to experience stress or not get the most out of your workout. 

2. Turn your favorite hobby into a mindfulness experience.

Are you a fan of crafting? Or perhaps you enjoy repairing older cars? Doing puzzles? Reading mystery novels? Whatever it is you enjoy doing, those hobbies can be great opportunities to not only be in the present but also to practice cutting yourself some slack. Have you ever been reading, gotten to the bottom of the page, and had no recollection of what just happened? Me too! That means we weren’t being mindful and that we need to put more intention into staying focused in the present. Or let’s say we’re crocheting a scarf and miss a loop. Rather than getting mad at ourselves, mindfulness would say that it’s okay! It’s about removing the pressure of perfectionism and simply enjoying an activity without putting any additional expectations on it or on yourself. 

3. Create an intentional moment of connection with others.

We are so often on autopilot that we miss how quickly the days pass us by. To practice mindfulness, try to create moments of connecting with others. These can involve a bit more planning– like taking a friends’ vacation or checking out a new museum exhibit– or they can also be very simple and spontaneous. Maybe it’s having a family game night, or having a cup of coffee with your partner for five minutes before you both head off to work. What makes it mindful is being fully present and savoring that moment together. 

If you don’t have a minute to spare, here are some opportunities to make your regular, day-to-day activities into moments of mindfulness. 

1. Making a meal.

Engage your senses. Pay attention to the colors of the food, the sounds of chopping, simmering, or sauteing, the physical mixing of ingredients, and the delicious aromas and tastes of what you create. This can also be used afterwards when you’re cleaning the dishes. Notice the feeling of the warm water and soap on your hands, listen to the running water, watch the dishes go from dirty to clean. All the sudden, something that isn’t the most enjoyable task has turned into an activity that’s actually a bit relaxing. 

2. Driving to work.

 So often we’re already thinking about all of the items on our to-do list while we’re driving to work. Instead, give yourself the commute to just be present in the moment. Maybe that looks like singing along to the radio or listening to a podcast. Or playing a modified version of I spy (I like to spot restaurants/shops in alphabetical order, for example, Arby’s…Barnes & Noble…Culver’s…). Or maybe it looks like noticing and enjoying the quiet before the business of your day. 

3. Brushing your teeth.

This is a classic activity that I like to teach clients about for practicing mindfulness. Rather than have your mind wander when you’re brushing your teeth, try to stay fully present for the two minutes. Maybe you notice the feel of the toothbrush, the smell of the minty toothpaste, or the sound if you’ve got a high-tech electric toothbrush. The hope is that those quick two minutes will start to feel longer, giving you a sense of gaining extra time back on an otherwise busy day.

I like to say that if you can, try to take a moment a day for yourself. If you don’t have a moment, take a minute. If you don’t have a minute, then at the very least take a breath. 

These are just a few examples of the many ways you can turn a daily activity into a moment for yourself. 

If you’re interested in exploring more classic avenues for practicing mindfulness, check out our many wellness classes! If you’re interested in exploring other ways to reduce stress and increase your daily felt calm, please reach out to schedule a counseling appointment!