As we depart from the never-ending lockdowns and the end of social distancing, the pace of life seems to be getting constantly faster. Our agendas are busier than ever, and we are persistently trying to strike a balance between work and social life and as a result, the twenty-four hours we have in a day feel like they have been significantly squeezed. If returning to normality means embracing the resurgence of hectic day-to-day schedules, how are we supposed to regulate the frantic nature of our thoughts and live a mindful life? By capitalising on our time and seizing opportunities to welcome incremental moments of mindfulness, we can positively embrace a calmer and more present approach to life, even as our calendars continue to be crammed!
Incremental mindfulness can be adopted by merging tasks and actively looking for ways to introduce small practices in our day-to-day life. By doing this, we can maintain a sense of calmness and serenity amidst the hustle and bustle. Below are some examples of how to incorporate mindfulness into your daily routine.
Listening to a podcast/eBook when travelling
There are thousands of great self-help books and podcasts that illuminate how to live a more present and meaningful life. Using the time on your way to university or work is a great opportunity to start your day by immersing yourself in discussions that will encourage a state of inner peace. Jay Shetty’s podcasts on YouTube feature a range of experts and celebrities that discuss the wisdom they have obtained through overcoming adversity and hardships. Whether it’s the calming reassurance from neuroscientist Dr Joe Dispenza, explaining how you can reprogramme your mind to manage negative habitual thinking, or the empowering words of ultramarathon runner David Goggins on how to maintain discipline, listening to podcasts whilst commuting is a great way to effortlessly unlock a deeper state of mindfulness.
‘Single-tasking’
As boring as it may seem, completely zoning in and immersing yourself in tedious chores is a surprising way of improving your ability to remain conscious in the moment. By simply focusing on the task at hand, you can practice anchoring yourself in the present, which trains your mind to avoid distractions and the habit of trying to process too many thoughts at once. Take cooking for example. By single-tasking and eliminating all distractions you can completely immerse yourself in the experience. Focus on the colours of the food. The smells. The texture of the ingredients. Anchoring yourself in the present stops your mind from being able to dedicate unnecessary attention to negative and anxious thoughts, therefore helping you maintain concentration in all areas of your life.
Adopting daily breathing exercises
Oprah said it best in her quote ‘Breath. Let go. And remind yourself that this very moment is the only one you know you have for sure.’ In a world where our phones provide us with the endless entertainment and stimulation we crave, we very rarely spend any time doing absolutely nothing. The next time you are standing in a queue, washing your hands or waiting for an appointment, seize the moment as an opportunity to completely shut off from outside interference. Focus on your breath and see if you can adopt a pattern of inhaling and exhaling for the same number of seconds. In 2018, researchers at Trinity College Dublin concluded that controlled and focused breathing is directly related to the production of noradrenaline in the brain, an organic chemical that aids our ability to focus and logically cope with stressful situations. Therefore, by habitually practising mindful breathing, we can embrace a clearer state of mind and be more resilient when facing the challenges life presents us with.
Final Thoughts
Time doesn’t go by any quicker when we are busy. However, it appears to move faster because we are rushing, and therefore often resort to an ‘autopilot’ mentality to cope with our daily challenges. Therefore, embracing incremental mindfulness practices can be beneficial for several reasons. It trains our mind to be more resilient and conscious during busy working days. Furthermore, by simply em
bracing these practices within our existing routine, we do not need to schedule out any extra time in our day, meaning we have more to dedicate to socialising, leisure activities and doing the things we enjoy. It’s a win-win!
Incremental mindfulness ultimately consists of using our working and idle time more efficiently to increase our state of mental wellbeing, without sacrificing the free time we have. If we use the opportunities already present in our day-to-day life to improve our headspace, we will find that we do not need more time in a day, we can simply make the most of what we already have.
Oliver Bould
