Slow eating is also better for your digestion. Every bite is unique! Do not rush your food. Taste it, smell it, and feel the consistency and temperature. See the colours and texture of your food. Do it a few times, take a few deep breaths, then head back to your task.Īt least for the first few bites – and preferably the whole meal – really take your time when eating your meals or snacks. Simply stop what you're doing and rub your hands together repeatedly. It's great if something is playing on your brain or you're struggling to focus during the day. This mindful behavioral habit helps you to get out of your mind and into your body fast. Mindful listening can really help improve your communication skills. Make a choice to stay open and attentive and let the words you are hearing from someone else really touch you. Without planning when to jump in and retort. Mindful speaking is a behavior particularly useful when it comes to mindfulness at work. Are there tensions, do you feel rushed or threatened, or safe and heard? Respond from your heart. However, really take the time to consider what you want to say before speaking. We often feel rushed to reply when in conversations. Connecting with nature is important for our mental health, so if you get a chance to do this with a mindful walk, all the better. Hear the birds, feel the many muscles in your body keeping you in balance with every step – marvel at life around you. Stop and smell the flowers, but first, you need to be there to even see them. Try some mindful walking or forest bathing if you have the chance. Give yourself a warm loving, accepting and supportive smile before you head out the door to start your day.

When it's time to get ready, instead of looking in the mirror and pointing out your flaws, take a moment to look at yourself the way a parent looks at their kid: with love and kindness. If your mind is already wandering, bring it back to the present moment by singing a song and smiling to yourself. Really be there in the shower: feel the water on your skin, smell the shower gel aroma and scan your body for how it’s feeling. Mindful showering is a great morning mindfulness tool to set you up for the day. How are you today? What’s the weather inside of you like? Don't judge how you're feeling or try to reason with it: just sense and accept your mood at this moment in time. Take a mindful, deep breath and check in with yourself. Just spend a few minutes being and appreciating the gift of life.īefore you head out to start your day, open the window. Smile at the world before the rush of the day starts. After opening your eyes, say hello to your body waking up and notice the different sensations you're feeling: be grateful that you can see, hear, smell and that your bodily parts work. Showing gratitude is scientifically proven to benefit your mood. Take your time to simply be grateful for the day ahead. Incorporating these simple mindfulness tips into your day shouldn't require a great deal of extra time of effort: simply a different way of seeing things. They are listed below roughly into how they might appear in your day-to-day routine. Use these mindfulness behavioural tools at various points throughout the day. Mindful behaviors: 13 habits and tools to adapt If these are big changes for you, focus on one or two at a time until you feel comfortable with the transition. īut if you can incorporate some of these practical mindful behaviors and tools into your daily routine, you could really feel the benefit, boosting happiness levels and helping to keep anxiety and depression at bay.

JOIN US! Sign up to learn more about meditation and mindfulness.When you’ve spent years, sometimes decades, practising a certain behavior, it’s hard to wake up one day and decide to do something differently. However, changing your behaviour or habits isn't always straightforward. Indeed, behavioral changes can be difficult. By practising mindfulness you can be more present, more aware, and more receptive to how you're feeling and the reality that surrounds you. Do you recognize any of these habits from your everyday life? If so, you could definitely try to incorporate some more mindful behavior into your daily routine. From mindful eating to mindful listening: incorporate these 13 practical mindfulness behavior ideas from Calvin Holbrook into your daily routine to live a more present and focused life.