Tag Archives: mindful

How to fit mindfulness into your busy life

The evidence is mounting—being mindful throughout your day can have major impacts on your health, happiness, stress and anxiety levels. It can be a game changer. But, so often I hear — I am so busy. How am I supposed to fit something else in? 

I am here to tell you that being mindful isn’t something you have to “fit” in. It is something you can train your brain to do throughout your days. It is not something that needs to be time consuming. 

Not Another To-Do List Item

Here are some tips to get you started:

1.) Write down reminders—When I first started on my journey of being more mindful I literally wrote things like “Stop, look around” in my phone and on Post-it notes. I stuck them to my desk, my bedroom door, my car console. Every time I saw them it was a reminder to do just that—stop thinking about what’s next and focus on the now. 

2.) Carry a notepad—When something on your must-do list pops into your head, write it down so that you don’t forget it later. That way you are not dwelling on it and can instead focus on the now and complete that task at the appropriate time. 

3.) Set reminders on your phone/make lists—You will find that you can enjoy the present more when you aren’t thinking about all the things you need to do. So make a list, set a reminder on your phone, whatever works best for you.

4.) Let it go—We spend so much time worrying about what happened yesterday or what is happening tomorrow that we miss out on today. That is what matters. We can’t change the past and we can’t predict the future. The only thing we are in control of is what we are thinking about at the present moment. 

5.) Meditate—I know what you are thinking, “you said I didn’t have to fit in mindfulness.” The truth is you don’t. You can choose to meditate while working out, while taking a walk, while brushing your teeth. It doesn’t have to be an eyes-closed break from your day. You can repeat a mantra in your head at designated times throughout your day. Or, you can pay attention to things like how your feet are moving during your run, the birds in the trees during your walk, your breathe as you brush your teeth. 

The bottomline is being mindful is simple — it is focusing on what you are doing at the present moment and observing. It could mean watching the knife as you cut vegetables for dinner, the movement of the brush on your teeth, the sound your child’s voice as they speak to you, the smile on their face as you read to them. It doesn’t have to be another item on your to-do list. 

Take the scenic route

I had a friend who recently died of breast cancer. Before she passed, her words to us were: “take the scenic route.” It was a reminder that sometimes we squeeze too much in—rushing around, hurrying, trying to get everything done that we can in a short period of time while ignoring the quality of our lives. 

Enjoy life

When we spend so much time running from one activity to another, trying not to be late, we become stressed. In turn, our relationships with others can become unpleasant. We are shorter with those we love because we feel anxious, overbooked, and overwhelmed. The truth is we are trying to have a fulfilled life, and yes we should aim for that but we also need to enjoy it. 

Every time someone is near death and reflecting on their life they say the same things (i.e. the book When Breath Becomes Air) —why didn’t I spend more time with my kids? Why didn’t I take more vacations from work? Why didn’t I take things slower, embrace the time I had when I had so much of it? There has to be something to these words of advice — you are not going to regret missing that meeting at work, but you are going to miss watching your kids play in the backyard. You are going to miss those afternoons when nothing was planned and you decided to have a picnic in the park. You will miss the impromptu movie night, the long conversations with your parents, the teaching/learning moments with your children. You will miss hearing about their day. You will not miss that you didn’t take the afternoon to clean your home or rearrange your closet.

I try to remember this when I feel stressed and overwhelmed, when I hear my kids laughing in the backyard and look at the pile of dishes in my sink. I remind myself to choose that time with my kids. In the long run, it will make the biggest impact on mine and their lives. It will be a memory, a moment to cherish…those dishes can wait. 

My friend said to me: “Here I lie dying, looking back I should have shortened the to-do list and started a to-enjoy list.” 

What is on your to-enjoy list?