5 Mindfulness Practices for When You’re Too Busy for Mindfulness
Welcome. If you’re feeling too busy to be mindful, you’re in the right place! Especially since mindfulness is the counterintuitive practice of taking a little bit of time to gain a lot of peace.
In today's chaotic and demanding environment, one of the biggest challenges for working professionals and busy individuals is trying to do everything, all at once, and perfectly. This is especially true for go-getters who are used to achieving results and maintaining high standards. The result? Burnout and a constant sense of overwhelm.
The key to integrating mindfulness into your hectic schedule is to start small. Instead of overwhelming yourself with multiple new habits, choose one mindfulness practice and stick with it consistently for 2-3 weeks before adding another. Remember the Navy SEALs adage: “Slow is smooth and smooth is fast.”
Now, let's dive into some practical mindfulness practices specifically designed to help busy individuals like you manage stress and find balance.
Practical Mindfulness Practices for Busy People
1. Exhale longer than you inhale
A type of mindful breathing, this is an accessible practice that can be done anywhere—at your desk, during your commute, or in the grocery line. Exhaling longer than you inhale helps kickstart relaxation by stimulating your vagus nerve and parasympathetic nervous system (your “rest & digest” system).
Set a Timer: Use a timer on your phone to remind you to take a 2-minute breathing break every few hours.
Focus on Your Breath: Close your eyes, take a deep breath in through your nose, and exhale slowly through your mouth. Repeat this process, focusing solely on your breath.
Use Guided Videos: Try these easy-to-follow Youtube videos: Headspace - Extended Exhale (2:45 min) and 4-7-8 Breathing (set a 2-min timer for this longer video).
2. Feel your feet on the ground
A quick body scan can help you release tension accumulated throughout the day. By bringing your attention to a particular body part or sound in the atmosphere, you’re brought back into the present moment.
Find a Quiet Space: Take a break in a quiet room or even in your car.
Scan Your Body: Starting from your toes and moving up to your head, notice any areas of tension and consciously relax them.
Guided Scans: Follow a guided body scan meditation, like this one by Declutter the Mind.
3. See some green
Incorporate mindfulness into your daily commute or lunch break. A short walk in nature (or simply looking at a plant or landscape) positively impacts your mental and physical state and is shown to reduce anxiety and depression.
Walk with Intention: As you walk, focus on the sensation of your feet touching the ground, the movement of your legs, and your surroundings.
Take Short Walks: Even a 5-minute mindful walk around your office building can make a difference.
Soundtrack: Listen to this guided walking meditation to help you focus on your surroundings and slow your thoughts.
4. Chew slowly
Turn away from the chaos of your day and turn your meal times into opportunities for mindfulness. Slowing down and savouring the flavour and texture of your meal trains your attention to stay put and slows down racing thoughts.
Eat Without Distractions: Avoid eating in front of your computer or phone. Focus on what’s right in front of you.
Inspirational Quotes: “When walking, walk. When eating, eat.” - Zen Proverb
5. Off-load your thoughts
Stream of consciousness writing is an effective way of noticing what’s bouncing around in your subconscious. It’s helps build awareness and identify themes and thought patterns. .
Keep a Journal Handy: Use a small notebook or a journaling app on your phone.
Write Daily: Spend a few minutes each day writing down what on your brain. Optimal times to do this are in the morning (Morning Pages) or in the afternoon/evening as an “End of Day Debrief.”
Inspirational Quotes: “Writing is medicine. It is an appropriate antidote to injury. It is an appropriate companion for any difficult change” - Julia Cameron
Tips for Incorporating Mindfulness into Your Busy Life
Start Small: Begin with just a few minutes of mindfulness each day and gradually increase the time.
Be Consistent: Integrate mindfulness into your daily routine, and try "habit stacking” with an existing routine like during your morning coffee or evening wind-down.
Use Reminders: New habits can be tough to nail down if you’re not intentional. Set reminders on your phone to ensure mindfulness is part of your daily schedule.
Find Community: Follow online accounts that emphasize mindfulness, slow living or purposeful productivity.
Conclusion
Incorporating mindfulness practices into your busy schedule doesn’t have to be daunting. With small, consistent steps, you can significantly reduce stress and prevent burnout, leading to a more balanced and fulfilling professional life. Whether it's through mindful breathing, guided meditation, or journaling, there’s a mindfulness practice that can fit seamlessly into your daily routine.