How to Make Mindfulness a Habit
Wellbeing is a skill rather than a static state of being, meaning it can be changed and strengthened through intentional effort, such as regular mindfulness practice.
Therefore, the benefits of mindfulness are best achieved by making mindfulness exercises a habit in your daily routine. And how do we make it a habit?
Here’s what Miles et al. (2023) recommend:
1. Start small and be consistent
It’s best to start with short sessions. Even five minutes daily can work, as frequency matters more than duration. The more often you do something, the more automatic it becomes.
2. Link mindfulness to existing routines
Create an association between mindfulness and something you already do, like walking, eating, listening, or cooking. This is called “piggybacking” and helps trigger mindful awareness automatically over time, normalizing it as a way of being rather than a special activity. Mindful walking is an excellent example.
3. Use rewards and positive reinforcement
When the brain’s reward system is activated, it motivates you to repeat the behavior. That could mean simply thanking or congratulating yourself for having done the practice or noticing the positive effects or meaning of practicing.
4. Track progress
Keeping track of your practice supports accountability and awareness, both of which are key to forming habits. You can keep a physical log or use mindfulness apps designed to track your progress.
5. Join a community
Being part of a community, such as a group, app, or guided program, provides structure and reminders, which increase long-term commitment.
Popular Mindfulness Exercises
To truly understand what mindfulness is, it’s best to experience it. So here are some popular mindfulness exercises that anyone can try.
Note, if you’re entirely new to mindfulness, this article shares beginner mindfulness exercises.
Mindful breathing
For this exercise, simply follow the natural rhythm of your breath for one minute or longer. You can close your eyes if that feels OK for you.
- Notice the inhale and exhale, how your chest and abdomen move, and the sensations around your nostrils.
- It’s entirely normal for your mind to wander and thoughts to arise. When you notice this happening, gently bring your attention back to your breath.
Body scan
It’s best to lie down or sit comfortably to do a mindful body scan exercise.
- Bring your awareness to the top of your head and work your way all the way down to your feet, or vice versa.
- Moving at a slow pace, observe any sensations you experience in each body part without changing or judging them. If you don’t feel anything, observe that.
Five senses
Choose any object you like and notice: What does it look like? Does it make any sounds? How does it feel? What does it smell like? Can you taste it? For a few minutes, allow your focus to be entirely on the object, including any emotions that might come up.
A Take-Home Message
Mindfulness exercises are evidence-based techniques that train your ability to pay attention to the present moment without judgment. With regular practice, they can reshape how the mind and body respond to thoughts, emotions, and experiences.
As with any exercise, the key lies in consistency: Small, frequent moments of nonjudgmental awareness will train your brain’s natural capacity to be mindful.
Over time, many people report feeling calmer, clearer, and more emotionally balanced, and relate to the internal and external world with greater curiosity and compassion.
What’s next?
If you’re new to mindfulness, you’ll be interested to find beginner mindfulness exercises and practical tips to overcome common challenges in the next post.
Additionally, our article on breathwork techniques provides seven exercises to combat stress and burnout, and our mindfulness techniques article offers 21 exercises.
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