You don’t have to have hours of free time to benefit from mindfulness. With micro-mindfulness, you can incorporate mindfulness principles into your daily life in small ways.
Mindfulness is about noticing what’s happening inside and around you without judgment. You can begin using micro-mindfulness by setting a daily intention, eating a mindful meal, tuning out distractions, or releasing tension with a brief body scan.
If you want to learn more about how mindfulness can improve your well-being, talk to a professional. A therapist can help you deepen your practice and use mindfulness to cope with mental health symptoms.
You can define mindfulness in many different ways. It’s both an ancient practice and a modern self-help tool. But generally speaking, mindfulness is about slowing down and grounding yourself in the present.
One of the best things about mindfulness is that it’s something you can practice almost anytime, anywhere. If you’re new to mindfulness, experimenting with micro-mindfulness is a great way to get started. It’s a way of turning traditional mindfulness principles into approachable, bite-sized activities that you can weave into your day. Over time, it can make a major difference to your mental health.
How micro-mindfulness supports your well-being
Micro-mindfulness might just seem like a relaxing thing to do when you’re feeling stressed. Maybe you take a few deep breaths, journal, or do some stretching to feel more grounded in your body.
Certainly, all of those things can make you feel good. But mindfulness is more than just a way to unwind. It’s a science-backed tool to support your well-being. Researchers from the National Institute of Health found that mindfulness affects the parts of our brains linked to memory, emotion, and learning.
This may be why people who practice mindfulness are more likely to experience:
Less stress, depression, and anxiety
Less reactivity and hostility
Improved self-esteem
Greater ability to relax and enjoy life
Better physical health
Improved executive function (the ability to pay attention, plan ahead, stay organized, etc.)
Improved emotional regulation
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Who can benefit from micro-mindfulness?
Mindfulness has been shown to have a positive impact on people living with various mental health conditions, including:
However, you don’t have to have a mental health condition to reap the benefits of micro-mindfulness. It can be a great fit for people who simply want to integrate mindfulness principles into their busy lives.
Steps to mastering micro-mindfulness
Remember, mindfulness is a practice. It’s not something anyone can fully master, no matter how many years they dedicate to it. What matters most is finding the mindfulness activities that work for you and your lifestyle. You can use the following steps to help you get started on your micro-mindfulness journey.
1. Have a mindful morning
What do you do when your alarm goes off? If you’re like most people, you probably hit snooze, pick up your phone to scroll, or jump out of bed without thinking about it. But you can do a few things to begin your day more mindfully.
Give yourself a few moments to lie in stillness. Ask yourself how you’re feeling physically and emotionally. You can also set an intention for the day, do some positive self-talk (like, “I’m going to take good care of myself today”), or take a few slow, intentional breaths.
2. Enjoy a mindful meal
When you’re busy, you might eat your meals on autopilot mode. You might grab whatever food is within reach, scarf it down, and get on to the next item on your to-do list. Eating too quickly can negatively affect your physical health, but mindfulness can help you slow down.
Start by tuning out distractions at mealtimes. This might mean turning off your phone or TV. Then, when you take a bite, chew slowly. Think about the taste, smell, and texture of the food. Engaging your senses can help you focus on not just what you’re eating but also how you’re eating.
3. Do a quick body scan
Stress doesn’t just affect your mind. It can impact your body too. But taking a few seconds to release it with a body-scan meditation can help you feel more at ease. Starting at the top of your head and moving down toward the soles of your feet, check for discomfort. It might feel like heat, tightness, or an achy feeling. As you identify tension, take a deep breath, and imagine letting it go.
You can repeat this as many times as you need to, and it can also help to set a reminder to do this a few times a day. For example, put a note that says, “Unclench your jaw,” or, “Relax your shoulders,” somewhere you can see it.
4. Talk to a professional
If you want to deepen your mindfulness practice, talking to a professional can help. Some therapists specialize in bringing mindfulness principles to their work with clients. These providers can help you learn more advanced activities, like mindfulness meditation, and troubleshoot any challenges that may come up along the way (like distractions or feeling disconnected from your body).
Therapy can also provide a safe space to delve into your thoughts and feelings and identify unhelpful patterns. These insights can help you better understand yourself and, in turn, strengthen your mindfulness practice.
One small mindfulness practice that people often underestimate is pausing to take three intentional breaths before shifting tasks. This quick reset gives the brain a chance to settle, reduces tension in the body, and creates a moment of presence that can change how the next task feels.
Ashley Ayala, LMFT
Clinical reviewer
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If you’re looking to bring some mindfulness to your busy life, micro-mindfulness can be a great place to start. This practice is about finding small, quick ways to weave mindfulness into your day. Over time, this can help you be more present and less stressed.
You can start by checking in with yourself before getting out of bed and setting a daily intention, having a distraction-free meal, or doing a body scan to release physical tension. If you’re interested in deepening your practice or exploring how mindfulness can help you strengthen your mental health, reach out to a mindfulness-focused therapist.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we're here to help you make progress — wherever you are on your mental health journey.
Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
Ashley Ayala, LMFT
Ashley is a Licensed Marriage and Family Therapist who specializes in generational healing and family dynamics. Ashley has worked in schools, clinics, and in private practice. She believes that people’s relationships, including our relationship with ourselves, greatly shape our experiences in life.
Ashley is committed to empowering others to show up authentically and deepen their self understanding. This passion stems from taking a critical lens on her own life story and doing inner healing. One of her favorite quotes is “Be yourself and the right people will love the real you.”
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