Mindfulness doesn't necessarily mean having to meditate for hours. You can build it into simple everyday routines—no special equipment or training needed.
Here are three easy habits that can help you stay grounded:
1. Brush your teeth, mindfully
Brushing your teeth involves many senses—touch, sound, smell.
Instead of going through the motions, pay attention to what you're feeling:
- the texture of the brush
- the scent of the toothpaste
- the sound of the water
This short activity becomes a chance to pause and focus your mind.
2. Do the dishes (yes, really!)
Doing dishes can be a form of mindfulness—if you give it your full attention.
Try this:
- Block out time just for the dishes (no multitasking)
- Notice the temperature of the water
- Listen to the sound of the running tap
- Breathe in the scent of the dish soap
Remember, let this time be a break, not a chore.
3. Listen to music with intention
Music engages areas of the brain tied to cognition, emotion and movement.
To get the most out of it:
- Choose a quiet space
- Limit distractions
- Focus fully on the sounds and different instruments
- Notice how your body and mood respond.
Try this now: Square Breathing
Check out this Square Breathing video—a quick, effective technique you can do to centre yourself quickly—anytime, anywhere!