Lately, I’ve realized I need to start practicing mindfulness more intentionally. I’ve been incredibly distracted each day. My mind has been everywhere except where it needs to be, and I’m pretty sure it’s leading me to early onset dementia at the ripe old age of 42. I’m forgetting everything because I’m trying to think of everything all at once.
I’m constantly distracted in conversations, with work tasks, and in daily living. My mind has been bouncing from one thing to the next, causing me to never really be where I am.
Can you relate to this?
Living on Autopilot: When the Present Moment Slips Away
Yesterday, when one of my kids came in the front door and told me a story that happened in their day, even though I smiled and nodded, all I was thinking about was whether or not I had all the ingredients that I needed to make the recipe for dinner. I can’t even begin to recall the story they shared with me.
Then, as I drove to the store to grab the extra ingredients, my mind raced through the schedule for the week… again…for the 6th time… to reassure myself that all the kids would make it to their different activities on time. I arrived in the store parking stall without any thought to the directions I had taken to get there. It was as though I was transported to the store in the blink of an eye.
After mindlessly shopping for a few items, I came home and pulled into my driveway. I stepped out of the car and had a brief conversation with a neighbor. I remember that they commented on our grass, but I’m not sure where the rest of the conversation went from there because my mind trailed off as it remembered that I needed to pick up fertilizer to get rid of those darn dandelions. Then, while they were still talking, I reminded myself that I needed to add “pick up fertilizer” to my calendar, and that I would need to review my calendar again…for the 7th time in that hour.
The Hidden Cost of a Cluttered Mind
Have you ever driven in your car for 20 miles, and you arrive at your destination and wonder what happened to the last 19 miles? Have you asked someone their name, only to realize you forgot it 30 seconds later? Do you ever find yourself trying to think of what to say next in a conversation and not really paying attention to what the other person is saying? How often do you find yourself constantly in motion but never really getting anything done?
Recognizing the Need for Practicing Mindfulness
When I rested my head on my pillow for bed and thought about my day, I realized that I couldn’t remember anything significant because my mind had been so cluttered. Before I closed my eyes to sleep, I knew I needed to intentionally change and improve my thinking, or else I would continue to stay in this cycle of diversion.
This is an image that I came across a few years ago that has helped me to understand the importance of mindfulness versus a mind full of clutter.
Recognizing that my mind has been full of distractions has caused me to push the pause button on my to-do list and intentionally focus on being fully present. I want to be here, where I am, at this moment.
In today’s fast-paced, notification-driven world, our attention is pulled in a dozen directions before we even finish climbing out of bed in the morning. Between social media pings, endless to-do lists, and constant multitasking, it’s no wonder our minds feel like cluttered browser windows with too many tabs open. But fortunately, there’s a powerful antidote to all this noise. Mindfulness is the practice of being fully present in the moment.
A Real-Life Lesson in Practicing Mindfulness
The Mindful Ice Cream Cone
Let me tell you a quick story about my son’s friend, Liam. On a sunny afternoon, following a soccer game, Traycen and Liam wanted to celebrate the game by stopping at the local ice cream shop. Liam bought a double-scoop ice cream cone with mint chocolate chip on top and cookies and cream underneath. As they walked through the park together, Liam scrolled through his phone, barely noticing the cool sweetness of his treat. Moments later, his top scoop plopped onto the ground beneath his feet.
He looked down, sighed, and said, “I didn’t even get to taste it!”
That moment became a running joke between them, but also a lesson. Liam’s mint chocolate chip mishap showed how often we miss life’s joys because we’re mentally somewhere else. If he’d practiced mindfulness, even for those few bites, he might’ve actually enjoyed it…and saved himself a mess!
Why Practicing Mindfulness Matters More Than Ever
Mindfulness isn’t about clearing your mind or sitting cross-legged for hours. It’s about noticing your breath, your senses, your thoughts, and the world around you. When practiced regularly, mindfulness can improve emotional well-being, reduce anxiety, and sharpen focus. It allows us to be fully present in our conversations with others and strengthen the relationships around us.
As Eckhart Tolle, a spiritual teacher and self-help author wisely stated,
“ Whatever the present moment contains, accept it as if you had chosen it. Always work with it, not against it.”
In other words, we may not eliminate life’s chaos, but we can change how we view and experience it.
The Science Behind It
A 2011 study from Harvard found that mind-wandering accounts for nearly 47% of our waking hours, and that people are less happy when their minds are not in the present moment (Killingsworth & Gilbert, 2010). I’m pretty sure that if I were included in this statistic lately, that percentage would be even higher.
What’s more, regular mindfulness meditation has been shown to increase grey matter density in areas of the brain related to memory, self-awareness, and compassion (Hölzel et al., 2011). In other words, being mindful every day keeps the dementia away.
Simple Ways to Start Practicing Mindfulness
Although there are days when I wish I could retreat to a mountain top to meditate, it’s not necessary. You can practice being mindful wherever you are, and at any time in your day.
Here are a few ways that can help you to be more mindful today.
- Digital Detox Minutes: Put your phone down during meals, while waiting in a line, when you climb into bed, or while you’re going on a walk. Choose the moments of the day when you will be on your digital device, then have the discipline too, put it away.
- Single-tasking: Do one thing at a time, and give it your full attention. When you are in a conversation, actively listen to what the other person is saying. Don’t try to jump ahead in the conversation. Be present. Be grateful for the moment that you have with this person.
- Mindful Breathing: Take 3 slow, deep breaths before switching tasks. Pay attention to the air entering your lungs, and leaving. Notice your senses. What do you hear? What do you see? What do you feel?
- Gratitude Check-ins: Notice and appreciate the little things. Be grateful for the warm sunlight, a kind word, the movement of your body, a smile or a flower in bloom.
Conclusion
Mindfulness isn’t about being perfect, it’s about being present. The next time you’re walking, eating ice cream, conversing or even scrolling, pause and ask: “Am I here right now?”
Because when you start showing up for the little moments, you will realize that you are fully living each day in the present.
Quote to Ponder
“Most humans are never fully present in the now because unconsciously they believe that the next moment must be more important than this one. But then you miss your whole life, which is never not now.” -Eckhart Tolle.
Question to Consider
How often do you find yourself fully present in the moment, without thinking about the past or the future?
References
Killingsworth, M. A., & Gilbert, D. T. (2010). A wandering mind is an unhappy mind. Science, 330(6006), 932.
Hölzel, B. K., et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43.
Click on the links below to learn more about practicing mindfulness
- Simplify Life: Finding Peace in a Hectic World: Feeling overwhelmed by a never-ending to-do list? Discover how to simplify life, find peace in the chaos and reconnect with what matters most.
- Mindset Minute Video – Finding Balance in Life: Comedian James Perry shares a time in his life where he had to slow down and focus on what mattered most.
- Mindset Minute Video – The Power of Positive Thinking: Paralympic Gold Medalist, David Blair, shares how positive affirmations helped him win a gold medal and how they can also help you win in all aspects of your life