Mindfulness
Section 2
As we mentioned in the last section, two foundational durable skills—awareness and acceptance—are necessary for developing mindfulness. That’s why mindfulness is often one of the best skills to work on first. If you find yourself “not present,” daydreaming, or losing focus to the point that you procrastinate or fail to follow through, strengthening mindfulness can help. And if you struggle with anxiety, fear, doubt, or other negative emotions, learning how mindfulness works—and how to build it, even beyond this lesson—can be incredibly valuable.
Practical Advice: In this section, we’ll go over some simple, practical ways to build mindfulness so it starts to feel natural in your everyday life.
1. Reduce Distraction
Mindfulness cuts through the noise.
Instead of getting pulled into thoughts, worries, or endless notifications, mindfulness trains your brain to stay right here, right now. When you give your full attention to one task, you stop wasting time drifting off and refocusing. Stay present, and your productivity instantly rises. How?
Try this:
Pay attention to the details around you—notice colors, shapes, textures, and the way light falls on objects. Use your sense of touch by feeling the temperature of the air, the fabric of your clothes, or even the warm water on your hands. And when listening, give your full attention to the conversation or to the sounds in your environment. These small moments of awareness help anchor you in the present and strengthen your mindfulness.
Close your eyes and try the following:
Feel your clothes on your arms, legs, and back. Are you warm right now, or cold?
Listen closely. What do you hear? Can you focus on one or two distinct sounds—a conversation, a passing car, the hum of an appliance?
Take a breath and check in with yourself. How do you feel? Are you tense, angry, calm, or happy?
Taking time to focus on your body and senses keeps you in the moment. Practice doing these exercises with your eyes open, and then try them at different times throughout the day.
2. Avoid Multitasking
Multitasking feels productive, but can slow you down.
When you stop multitasking—or even just limit it—you give your mind a chance to slow down and fully engage with one thing at a time. This focused attention is what allows you to be more mindful. Instead of scattering your thoughts in different directions, you stay present, think more clearly, and actually experience what you’re doing in the moment.
School, work, and life throw a lot at you—sometimes all at once. So multi-tasking can feel necessary. Still, try to stick with one task at a time. Even if you don’t finish it, get part of it done before switching to something else.
3. Reduce Emotional Reactivity
When you feel stressed or overwhelmed, you can build mindfulness by slowing down and giving yourself a moment of space before reacting.
Instead of reacting instantly, follow these steps to calm your mind and respond with clarity—even under pressure.
Try this:
Pause. Stop for just one moment before reacting.
Breathe. Take a slow, steady breath to settle your mind.
Notice. Pay attention to what you’re feeling without trying to fight it.
Accept. Acknowledge the emotion as it is.
Choose. Decide how you want to respond, rather than letting the emotion decide for you.
These simple actions help you stay calm, think clearly, and keep moving forward—even in tough moments.
Putting it all together.
Mindfulness can help you work better with others, but only if you practice certain habits.
When you’re intentional about how you listen and respond, you understand people more clearly and avoid unnecessary conflict. Here’s how to build that kind of mindful teamwork:
Try this:
Give your full attention. When someone is talking, stop what you’re doing and actually listen.
Pause before responding. Take a moment to think rather than reacting instantly.
Notice emotions. Pay attention to how you feel and how the other person might feel.
Seek to understand. Ask questions or repeat back what you heard to make sure you got it right.
Stay steady. Keep your tone calm and your body language relaxed, even if the situation is tense.
Don’t judge—evaluate. When you hear suggestions or ideas, look at them in terms of their pros and cons, rather than reacting based on your personal opinions.
Section Summary
The best way to build mindfulness is simple: use your senses, don’t judge, and practice daily. A steady routine helps the habit stick, using your senses keeps you present, and being kind to yourself prevents frustration from getting in the way. Over time, these habits help filter out the noise—those intrusive thoughts and emotions—so you can stay focused on what really matters.
Thought for the Day
"The best way to capture moments is to pay attention. This is how we cultivate mindfulness.”
-Jon Kabat-Zinn
End Section 2