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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Relax during your lunch break
Even if you're too busy to eat, make an effort to go to a different place for lunch. Avoid eating at your workspace. The change of scenery will help you relax a bit.
Don't bring your phone with you if possible so you won't just mindlessly scroll through Instagram. Instead, notice the color of the sky and feel the breeze.
Before taking your first bite, take a pause and breathe. Assess how hungry you are and eat according to that. Chew slowly and savor the taste in your mouth.
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Be mindful and patient while waiting
Oh, the joy of standing in line and waiting for what feels like hours... said no one ever.
While you may hate this part of your day, think of it as an opportunity practice a little mindfulness: Instead of tapping your foot and thinking of things you'd rather do, you can listen to a meditation app.
You should also try to take note of your reaction when you saw that long line, how many times have you looked at your watch, or how you interacted when you got served.
As mentioned earlier, you don't have to force yourself to feel happy during these moments. You're human and it's natural to feel irritated when inconvenienced. But when you notice those feelings creeping in, pay attention to your reactions and emotions and take in your surroundings. This will help you see this moment as an opportunity to take a break and slow down.
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Take a walk and smell the roses
As cliche as it sounds, it's a way to freshen your mind and renew your awareness of your surroundings.
You may take a walk intentionally after work, or just enjoy the few blocks you pass by from your home to the bus station.
Be aware of the sensation of standing before you start walking. Then notice how the ground feet under your feet in every step you take. Feel how your clothes move on your body. Pay attention to the architecture of the building and the plants you passed by.
If your mind starts to wander again, go back into your mindfulness practice by noticing how your arms swing. You don't have to analyze any of this; just notice and be aware.
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Transform chores into mindful moments
Washing the dishes, decluttering your room, and doing your laundry are small tasks that are so hard to start. Right? You know they're easy to accomplish, but you still keep putting them off.
But next time, try to use them as opportunities to practice mindfulness. Instead of letting your mind wander about things you have to do at work the next day, notice how the water spreads throughout the plates you are washing. Take note of how many dishwashing liquid you pumped into the sponge. Notice how the smudge on your spoon and mugs fades into nothing as you scrub them.
Same goes for laundry: Examine the fabric of your clothes. How many cotton, linen, rayon, and silk items do you have? You get the idea.
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