Your Mind Needs a Minute: How to Practice Mindfulness Without Overthinking It

In the fast-paced world we live in, it’s easy to move through the day on autopilot—constantly multitasking, reacting, and rarely pausing to check in with ourselves. That’s where mindfulness comes in. Mindfulness is the simple yet powerful practice of bringing your full attention to the present moment. Incorporating mindfulness into your daily life can help reduce stress, improve focus, enhance emotional resilience, deepen your connection to your faith, and foster a greater sense of connection to yourself and the world around you.

All of the practices in this list are “take what you will”—you can do them daily, weekly, or simply as needed. If certain aspects of a mindfulness activity feel more or less compelling, feel free to piece together different elements and find time to be mindful in a way that works best for you.

The Five Senses Check-In

The Five Senses Check-In is a great way to practice mindfulness when you don’t have a lot of time. It’s a quick and effective method to disconnect from external stressors and refocus your attention.

Find somewhere quiet or relaxing and get into a comfortable position. Then, take a moment to notice your surroundings and list:

• 5 things you can see

• 4 things you can feel

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

This is especially helpful during moments of anxiety when you need to ground yourself quickly.

Write Down Morning Intentions

Writing down your daily intentions can help ground you at the calmest point in your day and guide your actions moving forward. Think about what you want from your day, and consider what success might look like for you.

For example, if your morning intention is to be kind, you might define success by committing to completing three small acts of kindness. This is also a great way to incorporate your faith more intentionally into your daily life.

Setting an intention can give you a meaningful “easy win” and center you on what matters most before the chaos of the day begins.

Gratitude Journaling

In a similar vein to setting a morning intention, gratitude journaling allows you to reflect on your day mindfully.

Each evening, take a few minutes to write down three things you're grateful for. This practice helps center your thoughts on what’s truly important and can serve as a calming ritual before bed.

The Body Scan

If you want to incorporate both mind and body into your mindfulness practice, consider doing a body scan. Lie flat on your back with your legs and arms extended.

Bring awareness to each part of your body. You can do this by imagining a light slowly moving from head to toe, or simply by noticing how each area feels. This practice helps you reconnect with your physical presence and release tension.

Repeat as many times as needed.

Mindfulness Stretching

Another way to integrate your body into your mindfulness routine is by combining gentle stretching with other practices. You might stretch while doing the Five Senses Check-In, setting your intention, or reflecting on your gratitude.

Stretching can help you feel more physically engaged and prevent your mind from wandering. It’s also a great way to take a break during the workday, especially if you’ve been sitting for long periods.

Incorporate Music

If practices like intention setting or journaling feel too analytical or mentally demanding, it may be helpful to try a more passive form of mindfulness. In this case, find a calming song, set a timer, and allow your mind to focus solely on the music while you sit or lie down comfortably.

You can also pair this with deep breathing, a body scan, or another mindfulness technique.

Get a Mindfulness App

If you find it challenging to stay focused or guide yourself through mindfulness activities, consider using a mindfulness app. These apps offer guided meditations, breathing exercises, movement prompts, and sleep support.

The most popular options are Calm and Headspace, both of which provide helpful tools for beginners and experienced practitioners alike.