Mindfulness Hacks For Everyday Life

 

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“Progress is not achieved by luck or accident, but by working on yourself daily.” — Epictetus, Greek Philosopher

We wake up in the morning after cursing the alarm set on our smartphones. While preparing breakfast for the spouse and kids, our mind ponders over the pending work logs as we sip tea. More or less, this situation paints the picture of the daily routine of the average middle-class working professionals. The mind runs to multiple destinations simultaneously while the body tries to play catch up. Over time, this lifestyle causes a sort of disconnect with the present. We often worry and spend too much time pondering over the past and future. We forget living in the moment that is now.

When there is a focused effort to be in the present, to live in the present, pushing all judgments aside, we are training ourselves to be Mindful. The practice of Mindfulness paves the way to live life in a wholesome way, clearing off the needless traffic of entangled and cluttered thoughts that deprive us of our inner peace and happiness. Over the years, numerous researches have proven the benefits that Mindfulness techniques can provide from the physical and mental health perspective and channel our thoughts and actions towards the intended path. So the burning question is, how can we amalgamate those tiny yet valuable ingredients of Mindfulness into our everyday lives? Which are those small tweaks required to kickstart our journey towards living each day in the present? Let’s find out.

Mindfulness Hacks

A. Practice Gratitude and Pay Attention

The first thing to practice after waking up in the morning is to be thankful that we are alive and well. Sit straight on the bed with a flat back, take slow and deep breaths in cycles of 3–5 with a pause of 10 seconds while holding our breath.

While performing this activity, notice the thoughts that arise and pay attention to them. Let them flow and don’t judge them as good and evil. They will come and leave. This first step sets the platform for the rest of the day.

B. Set Achievable Goals

Once fresh after the breathing exercise, let’s ask ourselves the fundamental question — “What is it that I want to achieve from this day?”. Set an intention.

• List down the main tasks to be completed on a priority basis

• Analyze how it will feel if we fail to meet them somehow

• Take precautions for possible distractors and hurdles

The answers to pointers like these need not be precise and complete. But setting an approximate target for each of them goes a long way in directing our actions during the day.

C. Physical Movement

The intentions set by the mind require skillful execution whose architect is the body. Setting aside around 30–45 minutes a day for some physical activity is crucial in allowing the mind to think straight and maintain the vessel in which our mind resides, to be in decent shape. Going out for a brisk walk, performing a few stretches, engaging in Yoga sessions or some weight lifting helps the blood pumping, releasing endorphins or the feel-good hormones give a sense of positivity in thoughts. Feeling our breath in each repetition of the exercise makes us experience each passing moment and thought in a way that was missing earlier.

D. Offer Presence

Spend some quality time, even if it is just a few minutes with our loved ones. This activity could be over breakfast or while having a cup of tea. Listen to their thoughts, body language, and devote complete attention during those few moments. Offering presence is one of the greatest gifts we can give to those around us that helps cement a mindful connection.

 

“When mindfulness embraces those we love, they will bloom like flowers.” - Thich Nhat Hanh, Vietnamese Monk

E. Focused Execution

On many an occasion, we get confronted with daunting and challenging tasks at work. The mere thought of finishing them within the stipulated deadlines can act as a welcome ticket for stress and pressure. Not to mention the external distractions like Social Media and other random talks. To keep these hurdles aside and focus on doing quality work, break down the overall task into smaller subtasks and set a tentative time frame for completing these achievable smaller objectives. This breakdown will help keep an optimistic mind frame during work. In case we feel demotivated to carry forward, let’s remind ourselves of the larger reason behind the work. Once completing the subtasks, it is advisable to take small 5 minute breaks in the form of a short walk, a cup of coffee, or listening to music for rejuvenation before the next task.

F. Self—Compassion and Retrospection

Post work, as we approach the end of our day, spend a few minutes before going to bed on the day’s proceedings and how we went about them. Don’t be disappointed if specific planned tasks did not attain completion. Instead, analyze the cause of distraction or failure and note it down. Make sure to take necessary preventive measures the next time.

More importantly, indulge in the healthy act of self-appreciation for those things which we completed successfully. A simple pat on the back is often a morale booster for the self.

Every day, every moment is an opportunity to be mindful. Practicing these steps can help us achieve and sustain the state of Mindfulness to a great extent. The key takeaway is that thoughts and perspectives that arise in the mind have to be observed, heard, and attended. Understand the reason why they appear and when they arrive and nurture them within us. Sweeping them under the rug, invalidating them, and pretending as if they don’t exist never makes things better. We can never attain Mindfulness unless accompanied by acceptance and being realistic. Embrace change. Adapt to change. Let go of the inner walls of resistance for a Mindful tomorrow.

“You can’t stop the waves, but you can learn to surf.” - Joseph Goldstein, Insight Meditation Society