There’s been a lot of talk about mindfulness lately, and although you might know the importance of staying present and meditating, you might be wondering how to practice mindfulness throughout the day. According to therapists, there are a number of little things mindful people do differently, and knowing how to pick up on these same habits can hopefully help you find some more serenity and clarity in life. There are plenty of different ways to incorporate mindfulness into your life, and getting an idea of what others do can help you create some good habits of your own.
“Mindfulness is a scientific approach to acceptance and inner peace, extensively studied by Jon Kabat-Zinn, Ph.D.,” psychotherapist Dr. Linda Miles tells Bustle. “He defines mindfulness as ‘paying attention in a particular way; on purpose, in the present moment, and non- judgmentally.’ In short, mindfulness translates to an enriched awareness of the present. It’s as simple as rediscovering the blessing of freely breathing, the sensation of a caress or a kiss, the vastness of the universe.”
Miles notes that happiness is often a side-effect of mindfulness, which is a great reason to start incorporating it into your life. Here are nine little things mindful people do differently, according to therapists.
1. They Don’t Multitask
We often tend to think that multitasking is a great way to get multiple things done at once, but it turns out multitasking doesn’t exist — we are really just switching our attention back and forth, and it’s not good for our brain. “Perform one activity at a a time from beginning through the middle and to the end before beginning another,” therapist Heather Edwards, LMHC, BCC tells Bustle. “Truly engage with how you’re spending your energy.”
2. They Stay Off Their Phones
Mindful people keep off technology when they’re involved in other activities or around other people. “Set your phone on silent mode or turn it off,” says Edwards. “Look around at your surroundings. Notice the details of anything that catches your eye. What colors, shapes, textures do you notice? Be curious about that object and wonder about it.”
3. They Focus On The Positives
Everyone’s life contains both positives and negatives, but mindful people choose to focus on the positives. “Being focused on the negative is a normal human tendency,” clinical psychologist Inna Khazan, PhD tells Bustle. “It developed through evolution and has enabled human beings to survive as a species. However, this negativity bias is not very helpful nowadays, because it sharpens the focus on negative events and can prevent people from enjoying the positives.”
4. They Pause Before Reacting
“When faced with difficult thoughts, emotions, physical sensations, or situations, they are better able to pause and choose a helpful response, rather than reacting automatically,” says Khazan. “We all have habitual automatic reactions to difficult events, but these are often not very helpful ways to respond.” Meditating can help strengthen this skill, as well as pausing and taking a few breaths before immediately reacting.
