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No time to meditate? 10 ways to still get the benefits!

Updated: Aug 3, 2023

Most of the time we feel like we do not have enough time in the day to take care of ourselves. Even if we have the goal of meditating on a regular basis, it can be hard to get the habit going. The reason meditation is beneficial is because we are actively working on staying in the present. Redirecting our attention to the here and now. When we practice this in meditation, we are more likely able to do it when we need it in our lives. When there is a big presentation at work tomorrow and your child is talking to you about their day, how can you stop thinking about work and focus on your child? This is where that practice of redirecting attention comes in. When you set a goal for meditation, you are most likely thinking about sitting or laying down with your eyes closed and doing nothing for a little. While that sounds nice, you might not always have the time for that.

Here are some ways that you can practice mindfulness while not taking time out of your day.

  1. Go for a walk

  2. Take time to drink your morning beverage

  3. Spend 15 minutes with your children distraction-free

  4. Turn your phone off for an hour a day

  5. Sit down for dinner distraction-free

  6. Put your phone away when you are watching TV.

  7. Take 3 extra minutes in the shower

  8. Read for 5 minutes

  9. Journal for 5 minutes

  10. Do something you enjoy for 10 minutes

What do all of these have in common? They are activities that you can practice being fully present in. This week, pick one of these activities and follow the steps below.

  1. Make your environment as distraction-free as possible. (Turn off the TV., music, phone notifications)

  2. When you are doing the activity, think about the activity. (How are you feeling? What is enjoyable about this action? Why are you doing it? What do you see around you? Notice what your 5 senses are picking up in your environment.)

  3. When a thought pops into your head that is not related to the activity, acknowledge it. (Then let it pass just like a cars on the freeway; you would not try and stop a car so do not try and stop the thought.)

  4. Do not judge yourself or get mad that you get distracted in thought. This is normal! That is why it is called a practice, you will never perfect staying completely focused.

  5. Keep practicing! Take notes on what worked well and what did not work well and do what works for you!!


Hi, I’m Kristina Anzell, I am a Clinical Social Worker dedicated to providing compassionate and tailored mental health support for moms at all stages of motherhood. My mission is to empower you to thrive in your role as a mother while nurturing your own well-being. If you enjoyed this blog post, check out my blog here! If you want more information or are seeking treatment, feel free to reach out!

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