If I let my mind spiral, I could easily sit in my bed every night asking myself, where did the day go? Our youngest is going off to college soon, which means that my husband and I are going from having three kids to - you guessed it - zero at our house. The years, months, weeks feel like they are flying by, and so do the days. When I look back, I wonder, how exactly did I do it when all three of my kids needed to be driven around all day long? I have no idea.

When I mention the word, “mindfulness”, I’m sure it makes you cringe, especially if you’re a busy mom like I was. You probably look at your schedule and see no margin for mindfulness. Amidst the chaos of jam-packed schedules, finding moments of peace and calm may seem like a distant dream. However, mindfulness practices have tremendous benefits and they don’t have to take up a big block in your calendar to be effective.

Mindfulness is a unique task to add to your daily routine because it is actually most impactful when you cultivate it frequently throughout the day, during and in between already scheduled activities. Even if you're constantly on the go, you can still experience the profound benefits of mindfulness with practical and manageable strategies, offering a glimmer of relief and peace in your busy life.

What is Mindfulness?

Mindfulness is the practice of being present and fully engaged in the current moment without judgment. It involves paying attention to your thoughts, feelings, and surroundings in a non-reactive way. The benefits of mindfulness are well-documented and include reduced stress, improved mental clarity, enhanced emotional regulation, and overall better well-being (News in Health). These benefits can lead to increased productivity, better relationships, and a greater sense of fulfillment in life.

If mindfulness is so great, why isn’t everyone practicing it all of the time?! You know the answer to that. As with many other habits, the excuse is: “I don’t have time”. The challenge with practicing mindfulness often lies in finding the time and space to do so consistently. For those of you with demanding or unpredictable schedules, this can seem particularly difficult.

Start Small: Micro-Mindfulness Practices

One of the biggest misconceptions about mindfulness is that it requires long, uninterrupted periods of meditation. While traditional meditation is beneficial, it's not the only way to practice mindfulness. The best way to start introducing this habit is through incorporating small, micro-mindfulness practices into your daily life. This may look like taking a few deep breaths before a meeting, or taking your headphones out on your commute to notice your surroundings. These practices don’t take any extra time, in fact they fit seamlessly into your busy day and can be done anywhere, anytime.

Mindful Breathing: Breathing is something you’re already doing, every second of every day. Therefore, the “I don’t have time” excuse really doesn’t fit here… To practice conscious breathing, focus on your breath for a few moments. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This simple routine can be done anywhere and anytime, whether you're at your desk, in a meeting, or even commuting. By focusing on your breath, you're bringing your attention to the present moment, which can help calm your mind and reduce stress.

Body Scan: Spend a minute or two scanning your body from head to toe. Notice any areas of tension or discomfort and consciously relax those muscles. This form of mindfulness helps you reconnect the mind and body. When you are more in tune with your body, you can begin to pinpoint where you may need to relieve and release physical stress.

Mindful Observation: Choose an object around you and observe it closely. Notice its color, texture, shape, and any other details. If you work in an office space or spend time in public places you can also observe the people around you, what they’re doing, how they’re acting. This act of intentionally diving into your thoughts helps anchor your attention to the present moment and can be particularly calming among others.

Integrate Mindfulness into Daily Activities

Integrating mindfulness into daily activities doesn't have to be a separate endeavor; it can seamlessly blend into your existing routine.

For instance, mindful eating involves savoring each bite and noticing your food's flavors, textures, and aromas, which can enhance meal enjoyment and improve digestion. Similarly, you can turn your daily commute or walk into a mindfulness practice by turning down the volume of your distractions and turning your attention toward your thoughts. Rather than immediately putting in your headphones, pay attention to the sensation of your feet touching the ground, the rhythm of your steps, and the sounds around you. Lastly, practicing mindful listening during conversations by focusing on the speaker's words, tone, and body language without interrupting can enhance your mindfulness and improve your relationships. Integrating mindfulness into your daily routine allows you to transform a mundane activity into a moment of calm.

The Role of Technology

Technology is often seen as a distraction from mindfulness. Watching TV while you eat dinner, listening to music while you walk or reaching for your phone in the middle of a conversation are all ways that technology can distract us from experiencing any of these things fully. However, technology can also be a valuable tool if used wisely. Numerous apps and online resources are designed to support mindfulness practice, even for the busiest individuals.

Mindfulness Apps: Apps like Headspace, Calm, and Insight Timer offer guided meditations, breathing exercises, and mindfulness reminders that can be tailored to fit your schedule. If you’re like me and prefer Peloton guided classes to creating your own workout at the gym, these mindfulness apps can serve the same purpose for your mental wellbeing.

Mindful Reminders: Set reminders on your phone or computer to prompt you to take conscious breaks throughout the day. These can be as simple as a notification to breathe deeply or a prompt to take a few moments to center yourself. No matter where you are or what you are doing, these reminders will encourage you to recenter yourself.

Digital Detox: Schedule regular tech-free periods during your day. While the techniques referenced above are wonderful uses of technology, it is still primarily a distraction. Even short breaks from screens throughout your day can help reduce mental fatigue and promote mindfulness.

Integrate Affirmations and Visualizations

Incorporating affirmations and visualizations into your mindfulness practice can significantly enhance your overall well-being. This summer, I have been reading an extremely inspirational book titled, “The Miracle Morning”. In doing so, I learned and experimented with harnessing the power of positive thinking and mental imagery in the mornings. I can say from experience that this has helped me to start each day on a positive note.

Daily Affirmations: Begin your day with a set of positive affirmations. These are short, powerful statements that reflect your goals and aspirations to guide you through the rest of your day. Examples of daily affirmations include, "I am calm and focused," or "I handle challenges with grace and confidence." Repeat these statements silently or aloud during your morning routine to set a positive tone for the day and place you on track to reach your goals.

Visualization: Spend a few minutes in the beginning of your day visualizing your ideal day or you achieving a specific goal. Close your eyes and imagine yourself successfully completing tasks, feeling fulfilled and full of joy. This type of visualization in the mornings can create a clear vision for the day. In addition, it will help you stay motivated and focused, making it easier to navigate a busy schedule with a positive mindset.

Create a Mindful Environment

Creating a mindful environment plays a significant role in enhancing your ability to practice mindfulness on any given day. Start by decluttering your space, as a cluttered environment can lead to a cluttered mind. Cleaning your spaces doesn’t have to be a long task if you spend just a few minutes daily tidying up your workspace, living area, and sleeping space. Clean, organized spaces promote a sense of calm and focus. In addition, I would encourage you to incorporate elements of nature, such as plants, flowers, or natural light into your environments. These can also have a calming effect and enhance your mindfulness practices.

In addition to keeping all of your spaces prepared for practicing mindfulness, dedicate a small area in your home and/or office to mindfulness alone. This could be a corner with a comfortable chair, a cushion, or a yoga mat. A designated mindfulness spot can be a gentle reminder to take mindful breaks throughout the day.

Practice Self-Compassion

Practicing self-compassion is essential when approaching mindfulness. Understand that finding time for mindfulness practices may not always be perfect, and that's okay. Be gentle with yourself. Every small effort counts.

Embrace the idea that mindfulness is a practice, not a destination. There will be days when you feel like you’ve really gotten the hang of it and others where it's harder to stay present. Celebrate the small wins, whether it’s a minute of mindful breathing or a mindful meal! Each step contributes to your overall well-being. Stay patient, knowing that building mindfulness practices into your daily life takes time and persistence. With consistent effort, mindfulness will become a natural part of your routine, fostering a sense of understanding and acceptance in your journey.

By incorporating mindfulness practices into your daily routine, you can create a powerful, holistic approach to your day and be reminded of it frequently, even amidst a chronically busy lifestyle. If you would like to learn more about my experience as a busy mom or pair up with me as an accountability partner in practicing mindfulness, check out my bio below:

Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of two Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business” and “The Ultimate Guide to Becoming a Successful Soul Professional”.

To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here .

If you would like to learn more about the mind-body connection and the key factors of a healthy mind, check out my past blog here!

Finding Peace in the Hustle: Mindfulness for Busy Schedules