I had this moment the other day—standing in my kitchen, toothbrush in one hand, scrolling my inbox with the other. I wasn’t really brushing, and I definitely wasn’t reading. Just… twitching between tasks like a squirrel on five shots of espresso.
And it hit me—when did I start living like this?
I’m not against being busy. Life is busy. But somewhere along the way, I forgot how to just be. Not “be productive.” Just… exist. Breathe. Notice.
So I started experimenting. What would happen if I inserted just a tiny bit of mindfulness into the chaos? Not a retreat. Not a 45-minute guided meditation with bells and incense. Just small, sneaky moments of calm.
And guess what? It works. Not every time (I’m still a squirrel half the week), but often enough that I’ve started collecting these little rituals. Like mental snacks.
Here are some of my favorites.
1) The “One Breath Reset”
I know—sounds dramatic. But pausing for a full breath (like, inhale… hold… exhale…) can genuinely shift something. I do it while waiting for the kettle to boil or just before hitting “send” on an email I wrote too fast.
Sometimes I even close my eyes (if I’m not walking through traffic).
2) Body Check (No Equipment Needed)
You know how you suddenly realize your shoulders are near your ears? Or that your jaw is clenched so tight it could cut diamonds?
Yeah. That.
A quick scan from top to toe—”Where am I holding tension?”—is strangely effective. I do it while brushing my teeth. (Yes, with just one hand.)
3) Eating With My Phone… Off
Okay, not “off” off. But flipped over. Or on airplane mode.
Tasting the food. Noticing texture. Even if it’s just a banana. Somehow, the banana becomes a better banana. Does that make sense?
I wrote a bit about how overthinking gets in the way of simple joy —and mindful eating really helps with that.
4) Walking Without Plotting My Entire Life
I used to do walking meditations and still plan my grocery list at the same time. (Spoiler: doesn’t work.)
Now I just walk. Feel my feet. Listen to the wind. Pretend I’m in a movie, soundtrack and all. Way better.
5) One Gratitude Thought
Not three. Not a journal. Just one small thing.
The barista remembered my name. A podcast made me laugh. My socks match (miracle!).
That’s enough to reset a day.
6) Single-Tasking (Yes, It’s a Thing)
I tried folding laundry while watching TV while on a Zoom call once. My brain short-circuited.
Now I pick one task and just… do it. Nothing profound. Just less noise.
There’s something beautifully rebellious about not multitasking anymore.
7) Listen. Like, Really Listen.
I used to think I was a good listener. Then I realized I was just waiting to talk.
Now I practice shutting up—listening for the pauses, the tone, what’s not being said.
It’s not only calming, it’s a kindness. And lately, I’ve been wondering— “Are We Forgetting the Art of Conversation?”
8) Stretching = Survival
You don’t need a yoga mat or zen playlist. I just reach my arms to the sky, roll my shoulders, twist side to side like a sleepy cat.
Two minutes. It works. Especially if I’ve been typing for hours and my spine feels like an old pretzel.
9) A Mental Escape
Close your eyes. Imagine a place you love. A beach. A cabin. That perfect café in Lisbon.
Smell it. Hear it.
It’s free. No booking required. I sometimes do this while waiting on hold with customer service. (They’ll never know I’m in Tuscany.)
10) Three-Minute Bubble
No app. No special position.
Just sit. Breathe. Maybe repeat a word (“calm,” “quiet,” “coffee”—whatever works).
This is what I turn to when my brain feels like 47 browser tabs are open and all playing music.
(And if I’m feeling fancy, I’ll even use Headspace —but it’s optional.)
Final Thought
I used to think mindfulness meant sitting cross-legged for half an hour, legs numb and mind blank.
But now I think maybe it’s just about noticing that you’re alive, even if only for a moment.
And honestly? That moment might be the most important one of your day.
