In life and society, we are constantly busy.
We run from job to task, from school to work, and even around the house, with our friends, and on vacation – we keep running around.
It is no surprise that an increasing number of people feel burned out, stressed, and exhausted.
Our bodies aren’t made for constant stress.
This blog post is designed to help you create a daily mindful routine that reduces your overall stress levels and increases your happiness.
Mindfulness and Stress
What is mindfulness, and how does it relate to stress?
According to the Cambridge Dictionary, this is the meaning of mindfulness:
Mindfulness (n): the practice of being aware of your body, mind, and feelings in the present moment, thought to create a feeling of calm.
In simpler words: being present right now, and feeling calm.
That sounds simple enough, but when you think about it, do you even have one moment in the day where you are fully present? A moment you’re not multitasking, dividing your attention, or playing your to-do list in the back of your head?
Yeah, maybe not as easy as it sounds.
Let’s try to be more mindful and happy by incorporating these 5 simple practices into our daily lives.
And remember, small steps to great balance.
We don’t have to do everything perfectly right away. We can take our time to improve and grow.
Tip 1: Start Your Day with a Moment of Stillness
The way you start your day is SO important for how you experience the rest of your day.
Maybe you’ve noticed in the past that if you open your social media first thing in the morning, you’re more likely to be less focused during the day.
Or, if you read your e-mails, especially the ones where you find out that you have a lot of work to do, you might be more stressed during the day.
Our first moments after waking up should be centered around setting ourselves up for success.
How can we do that?
Let’s try a simple experiment.
For the next 5 days, or if that sounds too challenging, for the next 3 days.
Start your day with a 5-minute mindfulness practice.
You can fill in those 5 minutes whichever way you want. Here are some ideas that might help you be aware of your body, mind, and feelings:
- Put on some music and gently wake up.
- Set a 5-minute timer (and maybe some acoustic music) to help you focus on meditating.
- Have a specific focus or intention.
- Stand up next to your bed and evaluate your body. Start by relaxing all the muscles in your face, do some neck circles, roll your shoulders, gently shake your arms, do some chest circles, some hip circles, stand up on your toes for a while, and gently shake your legs. Do whatever feels good, and connect with your body.
Tip 2: Practice Mindful Eating
When was the last time you ate a meal without watching Instagram, a TV show, or something else?
When was the last time you really tasted the food you were eating?
If you’re present during your meals, go ahead and skip right to the next topic.
But if you feel like these questions really make you think a little bit too hard, keep reading, because this is important stuff.
There are a lot of studies proving that mindful eating positively influences digestion and body awareness.
It’s not just that!
We all eat a few times a day, which gives us the perfect opportunity to get in touch with ourselves, to practice that mindfulness we’ve been talking about!
It gives us the chance to be intentional with what we put into our bodies and, in that way, to contribute to our own happiness and satisfaction.
Tip 3: Limit Multitasking
Being able to multitask is often seen as a virtue, a unique trait that can make one stand out.
What we often don’t realize is that multitasking is bad for you!
Why?
1. Reduced cognitive performance and efficiency
AKA, you get sloppy.
When we multitask, we reduce productivity through “switch-cost”.
This is the price our brain pays in efficiency when switching between various tasks to get things done.
It would be much faster and easier to finish one task before moving on to the next.
Frequently, multitasking can also reduce our attention span.
This makes it harder to focus on one task at a time for a longer period of time.
2. Increased stress and fatigue
Multitasking stimulates cortisol and adrenaline production, which can lead to mental fatigue and stress.
Stress = unhappiness
Therefore, if you reduce your stress by increasing mindfulness while working, you will likely become happier.
3. Impaired emotional regulation
Though there is not a lot of research in this field yet, media multitasking (using various media at the same time, e.g., watching TV while scrolling on Instagram), can possibly lead to impaired emotional regulation.
Research indicates that frequent media multitaskers have higher rates of anxiety and depression symptoms, as they struggle to filter irrelevant stimuli and maintain focus.
So, what to do instead of multitasking?
- Focus on one task at a time to improve concentration and reduce mental clutter.
- Fully immerse yourself in each activity, noticing details and sensations.
Tip 4: Use Reminders to Pause and Breathe During the Day
We often get so overwhelmed in our daily lives that we don’t even realize it anymore.
We just run around finishing our tasks, catching up with our friends, cooking lunch and dinner, doing chores, going to sports, and attending meetings.
It’s time for us to be aware and mindful, and to take breaks during the day, to keep ourselves happy and stress-free.
We need to learn how to make sure that we don’t get overwhelmed.
We need to learn how to allow ourselves short breaks.
The easiest way to do this is to take a few minutes before or after a meal, to just sit/stand and breathe.
Take a few breaths, ground yourself, be aware of your body and mind, and start to feel calm.
And if those moments are too hectic, or irregular, or you need more breaks, set a few alarms during the day.
We all use our smartphones; heck, you’re probably reading this on a smartphone.
So just go to your clock, set a timer or alarm for a few moments in the day, when you want to get in touch with yourself, and be intentional.
Believe us, these little moments go a long way and will make such a big difference in becoming happier.
Tip 5: Reflect with Journaling or Gratitude Practice
There is a reason a lot of people keep a journal.
It works.
It actually works.
At the end of the day, pick a moment, maybe when you get home from work/school, after dinner, or right before bed.
Take that moment to sit down with yourself and really think about your day.
Write down things you’re grateful for or mindful experiences you had that day.
Or stick to a prompt, maybe incorporate one of the questions below:
- What is one moment from today that you feel grateful for, and how did it make your body or mind feel when you experienced it?
- What physical sensations did you notice in your body today (e.g., tension, relaxation, hunger, or fullness)? How did these sensations influence your choices or mood?
- What was the strongest emotion you felt today? Write about the moment it arose, what triggered it, and how you responded without judgment.
- How did your interactions with others today feel? Were you fully present, or did distractions pull you away? Reflect on one meaningful connection or conversation.
- What is one thing you did today that you’re proud of, no matter how small? How can you show yourself kindness for any challenges or mistakes?
- Based on today’s experiences, what is one mindful intention you want to set for tomorrow (e.g., eating without distractions, noticing your body’s signals, or reducing multitasking)?
Journaling cultivates awareness and helps you boost your emotional well-being.
If you are able to learn about yourself, and are able to pinpoint what gives you stress, what makes you feel good, what you want to quit doing, and what you want to start doing, you’ll be able to make a really big difference in your overall happiness.
In today’s fast-paced world, constant busyness leads to stress, burnout, and exhaustion.
The practical tips listed above will help you get rid of those negative feelings, and make space for beautiful emotions and happiness.
Take small steps to achieve great balance!
Each mindful moment—whether savoring a meal, breathing deeply, or journaling—reduces stress and enhances happiness.
Don’t chase perfection; embrace progress with practices like mindful eating or single-tasking.
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Feeling curious? Check out some of these blog posts
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Your 4-Step Guide to Lower Stress by Decluttering
