Advertising
Advertising

Last Updated on January 6, 2020

20 Simple Things You Can Do Daily To Become a Mindful Person

20 Simple Things You Can Do Daily To Become a Mindful Person

The world we are living in today has taken away our ability to truly appreciate the little things that we should be thankful for. Mindfulness helps us see the little things that we have unconsciously neglected due to the hectic daily routines and busy schedule in our lives. Being mindful not only helps us become a calmer individual, but also saves us from a lot of trouble. It helps us be more productive without making the unnecessary errors. Often, we make bad decisions or mistakes because we weren’t mindful enough to notice the subtle things that are happening around us. However, if we practice mindfulness, we will gradually become more aware of the things that are happening around us. We also better understand our own emotions and our physical state, which lead us to a healthier and happier life.

Here are 20 simple things you can do every day to become a more mindful person:

1. Observe your breathing.

Take a few second of your day to observe your breathing. Take a longer inhale than you usually do, and then take a longer exhale than you usually do. We often act based on our emotions, where it gets us into unwanted outcome. This practice will help you to calm yourself down during those situations, while observing your physical and emotional state.

2. Look at yourself in the mirror.

Looking yourself in the mirror helps you observe your own facial expression. You can see how you look when you smile or when you frown, even when you are feeling angry. This will help you better adjust to your reaction towards others when you are dealing with them.

3. Savor every bite while you eat.

Focus on chewing while eating. Put your devices aside, and turn off the television. Enjoy every bite of your meal. This will not only help with your digestive system, but also help you practice focusing on your current action and appreciating the food you are eating.

Advertising

4. Listen to soothing music.

Turn on relaxing and soothing melody and really listen to it. Lay down or sit in the most comfortable position, close your eyes and feel the music in your soul. Soothing melody will help you clear your mind and thoughts after a busy or stressful day.

5. Read a book.

Reading takes a lot of your focus. Reading not only gives you useful knowledge, but also helps you form a focused meditation. While you are going through every word, you are practicing mindfulness at the same time.

6. Go for a walk.

Our legs are our unsung heroes that take us to and fro, day in and day out, throughout our lives. Going for a walk gives you the opportunity to show gratitude to your legs as well as your entire body, while appreciating the things around you. You also get a clearer mind after a good long walk.

7. Organize something at work or home.

Having your home or workplace in disarray can cause anxiety and stress. Getting organized is a simple way to reduce your stress and improve the quality of your life. While you are picking up bits and pieces of objects during the process, you are also practicing mindfulness when you consciously observe each placement of the object while organizing them.

8. Write a journal.

Research shows that people who practice writing in a journal reap physical and emotional benefits. They also raise their potential to increase their longevity. Sharing your thoughts in your journal helps you reduce the amount of worry and depressive symptoms. You clarify your thoughts and emotions when you express them in writing, and that helps you better understand yourself at a deeper level.

Advertising

9. Cook yourself a meal.

The aromatic scents of cooking have beneficial effects to your mood. The process of cooking, like chopping vegetables; for example, can actually take the edge off a stressful day. Cooking gives you a sense of calmness while also providing an important health measure.

10. Set small daily goals.

Breaking down your goals into smaller ones helps you be more specific to what you aim to achieve on a daily basis. It can be as simple as taking your dog for a walk or cleaning up your house. Take the time to acknowledge yourself for each goal that has been accomplished, and for doing something meaningful for yourself.

11. Observe the people around you.

Taking the time to observe the people around you helps you notice things that seemed oblivious before. You get an idea of the variety of perspectives, raising your awareness by releasing the norms and values from different people. This also gives you an eye-opening experience, helping you better learn the quality of mindfulness.

12. Help someone.

Research suggests that human beings who live for others lead incredibly successful lives, and show lower rates of depression and stress. A simple gesture like helping your family with chores or helping an elderly cross the road can do wonders. By doing someone a small favor, you increase positive feelings toward yourself while making their life a little better. This gives you a mindful awareness of a purposeful life.

13. Let loose and laugh.

Laughing releases endorphins and brings more oxygen and energy into your body while also improving your immune system. Some of us may need the assistance of entertainment to laugh, but really you can find humor in every little thing in life. Just try laughing for the sake of laughing and you will realize that you are actually very present during the process. Being present is the key to mindfulness.

Advertising

14. Create art.

Engaging in creative work helps you get into a flow state of heightened awareness and consciousness. Creative activities like baking, doodling, or singing help you quiet down your mind and help you focus on the moment, thus improving your practice of mindfulness.

15. Turn off your devices.

Every once in a while, turn off your devices and engage with the natural world around you. Have a proper conversation with the people around you. This helps you put yourself under the right condition while you freshen up before proceeding with the endless task on your to-do list. You will find yourself much more productive after the simple break and refreshing yourself with this tip.

16. Meditate.

Enjoy the silence after the endless distraction from the people and things around you. Take the time to put down all the things that you are working on, sit down in a comfortable position, and observe your entire body. Focus on feeling each part of your body functioning while clearing away the stress that you obtain throughout the day.

17. Exercise.

When you exercise, you focus your attention on your sensations, breathing, and the movements of your body. This helps you let go of distractions and your endless thoughts while developing a healthy loving relationship with your body. You learn to listen to the needs of your body and to focus on current events.

18. Write sticky notes.

Jotting down your thoughts in a few words is an incredible way to train mindfulness. Simply write down things that you want to remind yourself to remember and stick them around your house or your desk at work. You can jot down “smile” or “be mindful” to remind yourself to do the simple gesture you normally get distracted from.

Advertising

19. Take a long bath.

A soothing hot bath relaxes your tired muscles and provides you with a relaxing atmosphere, allowing you the temporary feeling of escape from your daily activities. It helps your breathing become slower and deeper, allowing you to stay in the present moment.

20. Give a genuine compliment.

Give someone you know a genuine compliment at lease once a day, and be specific with it. For example, you could tell them something like, “I appreciate the way you smiled generously at that stranger earlier today”. This practice of noticing what people around you do well and giving genuine compliments adds new warmth, intimacy, and responsiveness to your relationship with them. It helps you realize the beauty of the people you love. You show  them appreciation when you take the time to truly observe them mindfully.

Featured photo credit: Aperture Vintage via unsplash.com

More by this author

Crystie Lim

Life Coach

20 Simple Things You Can Do Daily To Become a Mindful Person 5 Steps To Overcome Your Fear And Achieve Greatness Unrealistic Expectations For Relationships People Often Have 10 Things You Should Avoid On The Road To Pursuing Happiness 11 Signs You Are An Exceptionally Likeable Person (Even If You Don’t Feel You Are)

Trending in Communication

1 How to Say No When You Say Yes Too Often 2 How to Fight Your Irrational Fears And Stay Strong 3 Feeling Frustrated in Life? 8 Ways to Get Back on Track 4 8 Ways to Change Your Self-Sabotaging Behaviors 5 Feeling Stuck in Life? How to Never Get Stuck Again

Read Next

Advertising
Advertising
Advertising

Last Updated on July 8, 2020

How to Say No When You Say Yes Too Often

How to Say No When You Say Yes Too Often

Do you say yes so often that you realize you aren’t really happy about this, wondering how to say no to people?

For years, I was a serial people pleaser. Known as someone who would step up, I would gladly make time especially when it came to volunteering for certain causes. I proudly carried this role all through grade school, college, even through law school. For years, I thought saying “no” meant I would disappoint a good friend or someone I respected.

But somewhere along the way, I noticed I wasn’t quite living my life. Instead, I seem to have created a schedule that was a strange combination of meeting the expectations of others, what I thought I should be doing, and some of what I actually wanted to do. The result? I had a packed schedule that left me overwhelmed and unfulfilled.

It took a long while but I learned the art of saying no. Saying ‘no’ meant I no longer catered fully to everyone else’s needs and could make more room for what I really wanted to do. Instead of cramming too much in, I chose to pursue what really mattered. I started to manage my time more around my own needs and interests. When that happened, I became a lot happier. And guess what? I hardly disappointed anyone.

The Importance of Saying No

When you learn the art of saying ‘no,’ you begin to look at the world differently. Rather than seeing all of the things you could or should be doing (and aren’t doing), you start to look at how to say yes to what’s important.

In other words, you aren’t just reacting to what life throws at you. You seek the opportunities that move you to where you want to be.

Successful people aren’t afraid to say no. Oprah Winfrey considered one of the most successful women in the world confessed that it was much later in life when she learned how to say no. Even after she had become internationally famous, she felt she had to say yes to virtually everything. It was only when she realized that after years of struggling with saying no, I finally got to this question: “What do I want?”

Being able to say no also helps you manage your time better.

Advertising

Warren Buffett views no as essential to his success. He said,

“The difference between successful people and really successful people is that really successful people say no to almost everything.”

When I made ‘no’ a part of my toolbox, I drove more of my own success focusing on fewer things and doing them well.

How We Are Pressured to Say Yes

It’s no wonder a lot of us find it hard to say ‘no.’

From an early age, we are conditioned to say ‘yes.’ We said yes probably hundreds of time in order to graduate from high school and then get into college. We said yes to find work. We said yes get a promotion. We said yes to find love and then yes again to stay in a relationship. We said yes to find and keep friends.

We say yes because it feels better to help someone. We say yes because it can seem like the right thing to do. We say yes because we think that is key to success. And we say yes because the request might come from someone who is hard to resist like the boss.

And that’s not all. The pressure to say yes doesn’t just come from others. We put a lot of pressure on ourselves. At work, we say yes because we compare ourselves to others who seem to be doing more than we are. Outside of work, we say yes because we feel guilty we aren’t doing enough to spend time with family or friends.

The message no matter where we turn is nearly always, “You really could be doing more.” The result? When people ask us for our time, we are heavily conditioned to say yes.

Advertising

How to Say No Without Feeling Guilty

Deciding to add the word ‘no’ to your toolbox is no small thing. Perhaps you already say ‘no’ but not as much as you would like. Maybe you have an instinct that if you were to learn the art of ‘no’ that you could finally create more time for things you care about. But let’s be honest, using the word ‘no’ doesn’t come easily for many people.

The 3 Rules of Thumbs for Saying No

1. You Need to Get Out of Your Comfort Zone

Let’s face it. It is hard to say no. Setting boundaries around your time especially you haven’t done it much in the past will feel awkward.

2. You Are the Air Traffic Controller of Your Time

Remember that you are the only one who understands the demands for your time. Think about it, who else knows about all of the demands on your time? No one. Only you are at the center of all of these requests. are the only one that understands what time you really have.

3. Saying ‘No’ Means Saying ‘Yes’ to Something That Matters

When we decide not to do something, it means we can say yes to something else. You have a unique opportunity to decide how you spend your precious time.

6 Ways to Start Saying No

Incorporating that little word ‘no’ into your life can be transformational. Turning some things down will mean you can open doors to what really matters. Here are some essential tips to learn the art of no:

1. Check in With Your Obligation Meter

One of the biggest challenges to saying ‘no’ is a feeling of obligation. Do you feel you have a responsibility to say yes and worry that saying no reflect poorly on you?

Ask yourself whether you truly have the duty to say yes. Check your assumptions or beliefs about whether you carry the responsibility to say yes. Turn it around and instead ask what duty you owe to yourself.

2. Resist the Fear of Missing out (FOMO)

Do you have a fear of missing out (FOMO)? FOMO can follow us around in so many ways. At work, we volunteer our time because we fear we won’t move ahead. In our personal lives, we agree to join the crowd because FOMO even while we ourselves aren’t enjoying the fun.

Advertising

Check in with yourself. Are you saying yes because of FOMO or because you really want to say yes? More often than not, running after fear doesn’t make us feel better.

3. Check Your Assumptions About What It Means to Say ‘No’

Do you dread the reaction you will get if you say no? Often, we say ‘yes’ because we worry about how others will respond or the consequences of saying no or because of the consequences. We may be afraid to disappoint others or think we will lose respect from others. We often forget how much we are disappointing ourselves along the way.

Keep in mind that saying ‘no’ can be exactly what is needed to send the right message that you have limited time. In the tips below, you will see how to communicate your no in a gentle and loving way. You might disappoint someone initially but drawing a boundary can bring you the freedom you need so that you can give freely of yourself when you truly want to.

4. When the Request Comes In, Sit on It

Sometimes, when we are in the moment, we instinctively agree. The request might make sense at first. Or we typically have said yes to this request in the past.

Give yourself a little time to reflect on whether you really have the time, or can do the task properly. You may decide the best option is to say ‘no.’ There is no harm in giving yourself the time to decide.

5. Communicate Your ‘No’ with Transparency and Kindness

When you are ready to tell someone no, communicate your decision clearly. The message can be open and honest to ensure the recipient that your reasons have to do with your limited time.

Resist the temptation not to respond or communicate all. But do not feel obligated to provide a lengthy account about why you are saying no.

A clear communication with a short explanation is all that is needed. I have found it useful to tell people that I have many demands and need to be careful with how I allocate my time. I will sometimes say I really appreciate that they came to me and for them to check in again if the opportunity arises another time.

Advertising

6. Consider How to Use a Modified ‘No’

If you are under pressure to say yes but want to say no, you may want to consider downgrading a “yes” to a “yes but…” giving you an opportunity to condition your agreement to what works best for you.

Sometimes, the condition can be to do the task but not in the time frame that was originally requested. Or perhaps you can do part of what has been asked.

Final Thoughts

Beginning right now, you can change how you respond to requests for your time. When the request comes in, take yourself off autopilot where you might normally say yes.

Use the request as a fresh request to draw a healthy boundary around your time. Pay particular attention to when you place certain demands on yourself. If you are the one placing the demand on yourself, try to evaluate the demand as if it were coming from somewhere else.

Try it now. Say no to a friend who continues to take advantage of your goodwill. Or, draw the line with a workaholic colleague and tell them you will complete the project but not by working all weekend. Or, tell someone in your family you can’t loan them money again because they never paid you back the last time. You’ll find yourself much happier.

More Self-Care Tips

Featured photo credit: Chris Ainsworth via unsplash.com

Read Next