Photo by Carli Jeen on Unsplash
In short: A mindful habit is a small thing you do every day with your full attention: a morning intention, a meal without a screen, a walk outside, a moment of gratitude before sleep. None of them takes long, and you don’t need them all. Choose one, tie it to something you already do, and let the others follow when you’re ready. That’s how the days stop slipping past.
You pull into the drive and realise you can’t remember the last ten minutes of the road. At lunch your plate is empty and you couldn’t say what it tasted like. On Friday evening somebody asks what you did this week, and you have to think. You were there for all of it, of course. But were you really present?
Many of us go through the motions like this, caught up in the rush of ordinary life, with the feeling that time is running through our fingers. You can’t slow the clock. What you can do is be more awake inside your days, and that comes down to a handful of small habits. Let me take you through them in the order of a day, from morning to night.
What makes a habit mindful?
Attention. Brushing your teeth is a habit. So is checking your phone as soon as you wake up. A mindful habit is one you choose on purpose and do with your mind in the same place as your body. It isn’t about doing more. Most of the habits below replace something you already do on autopilot, and that’s why small changes like these can lead to such large results.
How can I start the morning mindfully?
1. Set an intention before the day begins
How you start your day sets the tone for the rest of it. Before you hit snooze again and then rush out of bed, give yourself a few moments. Take some deep breaths and picture the day ahead. You can do this through meditation, through prayer, or simply by asking yourself: “What do I want from today? What matters most?” One clear intention is enough: “Today I’ll stay calm in that meeting”, or “Today I’ll have lunch sitting down.” When you know what you’re aiming for, it’s easier to stay focused when the day pulls you in ten directions. If you’d like to build on this, I’ve written about how to create a morning routine that suits you.
2. Give your mind a few minutes of training
One of the strongest ways to live more mindfully is a short daily practice. It can be meditation, yoga, or a few minutes of slow breathing. A little every day trains your mind to be more present, focused and calm, and it makes every other habit on this list easier. You’ll find simple exercises in my step-by-step guide to mindful breathing. Another method I teach is autogenic training, which brings calm through the body.
What helps me stay present during the day?
3. Eat with attention
Mindful eating means paying attention to your food and eating slowly, on purpose. Before you start, take a few deep breaths. Look at what’s on your plate: the colours, the textures. Chew slowly and taste each mouthful. You’ll enjoy your meal more, and you’re far less likely to eat past the point where you’ve had enough. I answer the most common questions about this in 18 FAQs on mindful eating.
4. Take short breaks
It’s easy to get absorbed in work and forget to stop. Yet a short pause gives you back your concentration. Stand up, stretch, walk to the window, take a few deep breaths. When you rest your mind and body for a couple of minutes, you return to what you were doing with more energy.
5. Be present in your conversations
How often do you half-listen to someone while your thumb scrolls down a screen? When you’re talking with someone, give them your full attention. Put the phone away, face down or in another room, and really listen to what they’re saying. It builds stronger relationships, and it’s one of the nicest ways to practise presence, because the other person feels it straight away.
6. Use technology on your own terms
Technology is a wonderful tool for staying in touch and getting things done. It’s also a great source of distraction and stress. Set a few boundaries: switch off notifications at certain times of day, keep the phone away from the table, or use an app that shows you how long you spend on your screen. When you decide how and when you use it, it stops pulling you out of the present moment every few minutes.
7. Spend time in nature
Being outdoors brings you back to the present like nothing else. Go for a walk in the park, or sit outside for a while and listen to the birds. Try to do it every day, even briefly. You’ll feel more grounded, and it does both your body and your mind good.
8. Look after yourself
Self-care doesn’t have to be complicated. A warm bath, a run, a chapter of your book. Whatever makes you feel good, do it regularly, and you’ll be better able to deal with what comes your way. I go into this in more detail in mindful self-care.
How do I end the day well?
9. Practise gratitude
Gratitude shifts your mind from what’s missing to what’s already there. Take a few moments each day to think about what you appreciate. You can write it in a notebook, say a prayer of thanks, or simply go over it in your head. The more you look for the good, the more of it you notice. You can read more in how gratitude can change your outlook.
10. Reflect before bed
How you end the day matters as much as how you begin it. Before you go to sleep, look back for a moment. What went well? What could have gone better? What are you thankful for? It helps you wind down and prepare for sleep, and it means the day gets a proper ending. If your evenings tend to run away with you, an evening routine can hold this moment in place.
Try this: one habit, one week
Please don’t try all ten on Monday. Here’s a gentler way.
Read the list again and choose the one habit that appeals to you most.
Attach it to something you already do: the intention with your first cup of tea, the gratitude when you switch off the lamp.
Practise it every day for a week and notice how you feel.
When it comes naturally, add a second one.
Small, deliberate actions, repeated, are what build a life you love. You may be surprised how much difference one of them makes. So which one will you try today?
Frequently asked questions
Which mindful habit should I start with?
The one that feels easiest and most appealing to you. For many people that is the morning intention or the evening reflection, because they take two minutes and frame the day. Practise one habit until it feels natural before adding another.
Do I need to meditate to live mindfully?
No. Meditation is one way to train your attention, and a very good one, but you can be just as present while eating, walking, listening to a friend or washing up. What counts is where your attention is.
How do I remember to do it?
Attach the new habit to something you already do every day: your first cup of tea, sitting down to lunch, switching off the bedside lamp. The old habit becomes the reminder for the new one.
What if I miss a few days?
Then you start again today, without telling yourself off. A mindful habit is something you come back to, again and again. Coming back is the practice.
Would you like some help?
Building habits that last, one small step at a time, is exactly what we do in my group programmes in nutrition and health, such as Six Tuesdays in Montignac. If you’d like me to let you know when the next group opens, write to me at hello@catherinepolet.coach.
Would you rather have someone by your side, just for you? I also coach one to one, online. Book a free 20-minute call, and we’ll find the first habit that fits your days as they really are.
About Catherine
I’m Catherine Polet, a holistic nutrition health coach, yoga and autogenic training teacher for more than 30 years, author and speaker. I help people find a way of eating and living that suits their own body, online in English, French, Spanish and German, and in person in Southwest France.
