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How to Integrate Mindfulness into a Busy Schedule

Mindfulness in a Busy Schedule

Mindfulness has become the buzzword of many people nowadays. And it is not surprising since the world has become chaotic and overwhelming for many. Distractions can bombard you everywhere you look. And they can result in you losing your focus on things that matter.

However, besides the obvious distraction of these things happening around you, there can be lasting health effects such as heart disease and digestive problems.

Many people have witnessed how mindfulness can change all this. Integrating mindfulness even in your busy schedule can do so much to alleviate your stress and worry.

This post will explore how you can incorporate mindfulness into your busy schedule to cope better, be engaged in the current moment, and enhance your overall health.

What Is Mindfulness?

Mindfulness involves focusing on the present moment with openness, curiosity, and without judgment. It is a state of mind that helps you be more aware of the noise and interferences around you.

There are many ways to achieve mindfulness. One of the most effective methods is through meditation. But there are other ways to achieve it, like mindful breathing and body scan meditation. Others tried combining red light therapy and meditation and have been successful.

Here are the ways to integrate mindfulness into your busy schedule:

1. Start Small

You don’t have to start with lengthy meditation and grand gestures. You may begin with the most basic way: mindful breathing.

You can do this anywhere – like waiting in line in the grocery store, talking to friends, taking a 15-minute work break, or washing the dishes.

Committing through something small and building gradually will be more effective than starting big and failing to be consistent.

Start your small mindfulness practice with an open mind and curiosity. This way, you can cultivate greater awareness and presence in your busy life.

2. Set Intentions

Intentions will create a sense of purpose and direction for your mindfulness practice, which will help you stay focused and motivated.

For example, you find it difficult to control your anger and outbursts and would want to be calmer and stoic. You may begin your meditation by repeating your intentions silently.

You can say, ‘Today, I will try to control my anger, and be calmer and relaxed.’ Repeating these words will remind you of your goal and help you stay centered while meditating.

Intentions can help you overcome your daily challenges with ease. And, in time, you will not even need to remind yourself.

Mindfulness in Busy Life

3. Use Reminders

If you have a hectic schedule and many appointments, you may unintentionally forget and set aside your mindfulness practice. To prevent this from happening, you can set alarms on your phone or your computer.

Another approach many people use is the vision board. You can create one like it and place it in a prominent space in your home or workspace. Fill it with images and quotes to remind you of your mindfulness goals.

Moreover, you can place sticky note reminders on things you often look at, like the fridge door, bathroom mirror, or work desk.

4. Make It a Habit

Once you integrate mindfulness into your routine, it will become second nature. Even if you are super busy, you will find time for it.

For example, practice mindfulness breathing as soon as you wake up, before you sleep, and while doing your nighttime hygiene routine.

These periods are inevitable and bound to happen, so it is much harder to forget about them. It would also work best to have a dedicated ritual space, like a quiet corner in your room or a serene spot in your outdoor space.

5. Get A Meditation App

Technology has also invaded the world of meditation. With a helpful tool like a meditation app, you will receive not only reminders but also appropriate guidance. You can customize the app to focus on different themes like sleep, stress reduction, and self-compassion.

Because of artificial intelligence, the app can make accurate suggestions of activities you can do to achieve your goal.

The app also has tracking features to show your progress which can increase your motivation to continue, especially if you are seeing favorable results.

6. Practice Gratitude

Gratitude is a powerful force in mindfulness. It means noticing and appreciating the good things happening around you, however big or small they can be. You can do this through journaling and doing a short gratitude walk daily.

Some families even do this activity as a group by having a gratitude jar at home where they place notes of gratitude, they want to express to a family member.

They read all messages inside the jar at the end of each week. This practice has made many families closer and stronger.

7. Be Patient and Compassionate

Mindfulness isn’t something you can master in a single attempt.

It takes practice, and some people take longer than others to truly internalize it – especially when surrounding distractions like ringing phones or crying babies make staying focused difficult.

That’s why it’s also vital to be compassionate with yourself and not easily get frustrated.


Incorporating mindfulness daily, no matter how busy you are, is attainable with practice.

By focusing on the moment and being present, you can be more attuned to the many good aspects of your life and shake all the negativity that will only bring you stress and worry.

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