25 - Mindfulness

Today's challenge;

Practice meditation or an activity that allows for relaxation and introspection.

What is it?

Mindfulness is the practice of being fully present and aware of your thoughts, emotions, body, and surroundings—without judgment. It’s about observing your experience in the moment, rather than reacting automatically or getting lost in the past or future.

Why is it important?

Mindfulness relates back to the idea of locus of control and living in the present. Dwelling on the past that you cannot change and worrying on a future that hasn't happened yet wastes your energy and causes stress.

Mindfulness strategies can help calm the nervous system and manage anxiety.

• Improves Focus: Enhances attention and clarity in daily tasks. There is evidence that these techniques may help those who live with ADHD.

  
  

• Boosts Emotional Regulation: Encourages thoughtful responses over impulsive reactions. This improves communication and emotional intelligence.

  
  

• Supports Mental Health: Linked to lower depression and greater well-being. Boosts hope.

  
  

• Strengthens Relationships: Promotes empathy and active listening.

Here are some tips to become more mindful.

•  Practice Deep Breathing. Focus on your breath for a few minutes. Inhale slowly, exhale fully.

  
  

• Do One Thing at a Time. Give your full attention to whatever you’re doing—eating, walking, working. Multi-tasking given the illusion of effectiveness, but quality suffers.

  
  

• Use Mindful Check-Ins. Pause during the day to ask: “What am I feeling? What do I need?”

  
  

• Meditate Regularly. Even 5–10 minutes a day can build awareness and calm.

  
  

• Limit Distractions. Reduce multitasking and digital noise to stay present.

  
  

• Practice Gratitude. Notice and appreciate small moments of joy or peace.

Deep Dive

This book contains a thorough exploration of mindfulness though evidence=based research. There are practical strategies to reduce stress and anxiety that you can develop.

"Full Catastrophe Living", by Jon Kabat-Zinn

“You can’t stop the waves, but you can learn to surf.” - Jon Kabat-Zinn

Checkpoint: Something to consider today...

What is a simple stress reduction technique you can start using immediately?