We live in a hectic, rapidly changing world and it's often hard to slow down. Mindfulness can be a great way to simplify your day and focus on the present. Here are some tips to help you incorporate mindfulness into your busy routine:

Focus on One Thing at a Time & Take Mini Breaks

Have you ever felt like you don’t know where to start or overwhelmed when you have an endless to do list? When you're trying to do too much, you can end up feeling overwhelmed and overworked. Try to narrow your focus onto the highest priority task at hand instead of quickly switching between tasks.

To help get these tasks completed faster, take mini breaks - this will help you refocus and recharge. It is recommended to take a break every 50-90 minutes.

Productivity app DeskTime analysed 5.5 million daily logs and the results showed that the most productive people engaged in tasks for 52 minutes and then take a 17-minute break on average.

Even the busiest people should make time in their schedules for rest and relaxation. Make it a priority in your day and slow down, even if it's just for five minutes.

Keep Phone and Computer Time in Check

Focusing on one thing at a time can be challenging because you're constantly checking your phone or computer screen. We are on an information overload which explains why it's hard to slow down and find a moment of peace in a busy day. Find a time whether it’s at breakfast, your commute to work or even on the toilet seat - leave your phone tucked away and spend some time off the grid.

You can set boundaries on your screen time usage; your alarm can be your best friend in these moments when you’re spending a significant amount of time on social media apps.

Sometimes a simple removal of distraction on a device can reduce the unnecessary usage down dramatically and help you get more out of your day.

Create a Diary or Journal To Write in

During that time where you put down those addictive devices for five minutes, pick up a pen and paper, and write about your day or what's on your mind. You'll probably think of more things to add later if you don't have time to write everything down right away. This is also a great way to help track your moods over time and ensure you reflect on how you’re feeling each day. This could be the answer to help you understand what your triggers are and possible solutions to them.

There are numerous academic studies which show diary writing leads to an immediate increase in positive emotion as well as increase psychological well-being in the short term.

Don’t forget to write your life goals too! Studies show that you are 42% more likely to achieve your goals if you write them down. Writing down your goals means that you can visually see them, boosting your motivation and focus, resulting in a higher success rate.


Breathing is a powerful tool that not many people take advantage of. When you feel overwhelmed, take a few deep breaths, and focus on the air entering through your nose for five seconds and the breath leaving your mouth slowly for another five. This will help to slow your heart rate and calm your mind. Many may roll their eyes to this tip but don’t knock it till you try.

Create a Body Scan Mindfulness Meditation That You Can Do From Your Bed or Another Comfy Surface

For a more structured mindfulness exercise – try the below body scan mindfulness meditation for five minutes every night.

Lie down on your bed or another surface that’s comfortable to you, extend the legs and arms with you’re the palms of your hands facing upwards. Take slow and steady breaths as you move your thoughts through different muscle groups.

Follow that thought from head to toe and toe to head.

It may sound strange to do however, being aware of any sensations, emotions or thoughts associated with each part of your body can help you slow right down especially if you are doing this on your bed. It’s a chance to slow down and drift off to sleep.

Try Mindful Apps

There are several great mindfulness apps that can help you find moments of peace throughout the day. Headspace and Calm are two popular options, but there are plenty of others to choose from which can be found on IOS and Android.

The Bottom Line

Mindfulness can be a great way to simplify your day and focus on the present. By following the above tips, you can easily incorporate mindfulness into your routine and find moments of peace in a busy world.

Let us know your thoughts below in the comments and also please feel free to share your ideas!

Mindfully yours,

Nutrition Geeks