Create a mindful routine (in five minutes a day)

Most of us don’t have unlimited time to devote to the craft of mindfulness. But it turns out, we don’t need to. With her new book, Joanne Mallon explores the quick and easy things we can do to make a big difference. In this extract, she shares tips for things you can do in daily life to create a mindful routine

How often do we move through our days on autopilot? Mindfulness asks us to notice our days with fresh eyes; to see each day for the wonder that it is. With the added ingredient of mindfulness, your day has the potential to be less stressed and more fulfilling; calmer and more full of joy. Whether you spend your day at work, home or college, these tips will slip easily into your life. Feel free to adapt them as you create a mindful routine that supports you all day. Choose a few and take them with you into your daily life.

Deep breathing

Rather than jumping into work straight away, take a few moments to calm yourself with some deep breaths. Mindful breathing, focusing only on the sensation of the breath, is hugely beneficial for mental and physical health. It slows the heart rate and triggers the parasympathetic nervous system (aka rest and digest). This can reduce stress, lower cortisol and improve attention and brain function. If you breathe in slowly through your nose and out through your mouth, the brain can access up to 20 per cent more oxygen than the mouth only, helping you feel calmer and more alert.

Mindful workspace

Let’s take a fresh look at wherever you spend the main part of your day. Survey your regular workspace and ask yourself: What is here that helps me to be more mindful and present, and what takes away my focus? Creating a calm and organized workspace will support your mindfulness practice. This could involve decluttering your desk, or adding some plants and pictures of loved ones. Give your space an uplifting fragrance with aromatherapy diffusers or scented candles. Wipe away any dust and discard any rubbish.

Surround yourself with objects that support you. You may like to be among objects that bring you joy and help you feel safe, or you may prefer a clear and simple space. Get rid of anything that doesn’t serve a purpose. This is where you spend most of your day and keeping it clear will help you be more mindful in your daily life. This is your space – cherish it with intention.

Single-tasking

Single-tasking is the opposite of multitasking. Multitasking lowers productivity, but single-tasking improves efficiency and cognitive control. Choose one activity today and do it with 100 per cent focus. Give it your full attention and complete it, whether it’s washing the dishes or tackling a complicated report. Don’t open up multiple tabs on your computer with other tasks that will compete for your attention. See this job through from start to finish, while noticing the movements that your body makes and the feelings that rise up within you. Get in the flow as you focus on the task at hand.

Spread compassion

Just as mindfulness can increase our compassion for ourselves, it can also increase our compassion for everyone else too. Listen carefully to others without judging them solely by how they appear to be on the outside. In order to enhance empathy and social connection, silently say to yourself, “Just like me, this person wants to be happy.” This is known as the “Just like me” compassion practice. It will increase your emotional intelligence and reduce any tendency you might have to judge.

Digital-detox break

Studies show that even if we’re not on our phones, they’re still sapping brain power. Your smartphone wants your attention and will do its best to distract you from your mindful state. A tech-free mindfulness break will reduce stress, minimize eye strain and improve attention span. So, step away from screens and rest your eyes and mind. Get out into a green space if you can, or simply focus on your breathing where you are. Build digital-detox breaks into your day as much as possible. Leave your phone in another room when you’re working, reading or eating.

Micro-journalling

Micro-journalling is a practice that involves writing short, focused entries to capture thoughts, feelings and experiences. Some people use micro-journalling as an alternative to social media use, or as a way of clearing mental clutter and reducing intrusive thoughts. It’s the minimalist approach to journalling; even a few words or sentences is fine. You’re capturing the essence of a moment rather than telling the whole story. Keep a notebook nearby where you’ll be able to reach for it easily throughout the day. Grab it any time to jot down your current thoughts or emotions without filtering.