Focus on brushing your teeth
You're so used to brushing your teeth multiple times a day (we hope) that your mind immediately goes on autopilot even before you pick up your toothbrush. Because it's so mundane, it will feel like there are more important things to think about like your scheduled meeting at 10 AM or the documents you've got to process in the afternoon. Those are the perfect ingredients to stress you out so early!
Why don't you let your mind process how cold the tiles are against your feet? Take a moment to examine the color and taste of your toothpaste. Be mindful of how you brush your teeth and the sound it makes. Focus on cleaning every tooth and gum.
Bonus: You won't just feel calmer — your dentist will also be happy on your next appointment!
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Take note of your shower routine
Shower time is the perfect time to daydream. While that may feel relaxing, it doesn't help in clearing your mind. So instead, take the moment to feel the warm water washing your skin and the smell of your soap and shampoo. You'll notice your mind wandering, but snap back to the sound of the water splashing and the next step in your regimen. By integrating a little mindfulness into your shower routine, you'll be left with a clean body and a clear head.
Also, remember that a wandering mind is natural — so don't beat yourself up if you get off track; it's totally normal. Just try to go back to being mindful once you notice.
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Observe your surroundings while commuting
Commuting can often be one of the most stressful parts of your day, so it's easy to let negative emotions run rampant. You hate the transportation system, the guy next to you who used a strong deodorant and the bumpy long ride... it can be a real mood-ruiner.
Being mindful in this situation may seem impossible — how can you be calm in such a moment? Well, you don't have to force yourself to feel anything. Just be mindful of your environment and acknowledge all your emotions (good or bad) instead of analyzing them. Take a look around, and you'll notice how everyone is just like you.
This goes the same for when you're driving: Practice these mindfulness techniques to help decrease that pesky road rage.
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Have mindful conversations
Sometimes, when talking to someone, you also have your own conversation running in your mind: You're judging what they're saying, mentally agreeing or disagreeing to their opinions, and already planning the next words that will come out of your mouth... which means you're not actually fully present.
So, exercise mindfulness by really listening: Go beyond just hearing the words they speak, and focus on their body language, tone, and emotions as well. And before you talk back, pause to give yourself the time to process what they said and what you're going to say in return.
Whether you're in a meeting or having a deep conversation, this will make the interaction more meaningful for you.
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Pick a mindfulness cue
Do you get surprised when you realize your day is over? Like a whole day just passed and you're not entirely sure of everything that just happened? Yet you somehow also feel exhausted... That's because your mind went on autopilot after hours of performing tasks.
To avoid that, set a few reminders within your day. Try a simple bell sound as an alert for you to take a pause. It doesn't have to be full breaks, just a minute of practicing mindfulness will do. Notice the temperature in the room, do a few deep breaths, and stand up to stretch (heck, you can even do a little in-office yoga). Notice how you're sitting, what your muscles are feeling, or the emotion that you currently have.
This will help release tension, reignite your brain, and make you more attentive.
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