1. Try a Digital Detox
As helpful as technology like your phone and tablet might be, these devices likely represent a significant source of distraction in your life. Think about how you behave when you’re waiting somewhere like a doctor’s office or hair salon. Do you find it’s easy to sit quietly and take in your surroundings, or is your first instinct to take out your phone and start scrolling through social media? If you’re like most people, your phone is your go-to.One recent study found the average American checks their phone an astounding 52 times per day. And while you may be using some of your screen time to do productive things such as responding to emails or making a to-do list, you might then “reward” yourself by playing games or looking at your favorite celebrities’ Instagram pages. The technology in your life is a barrier between you and your ability to behave mindfully. Try gradually tapering off your usage, or consider designating specific times of day where you refrain from using your devices.
2. Don’t Try to Multitask
Many people view busyness as a point of pride. They wear their ability to juggle projects simultaneously as a badge of honor. However, while you might think you are being more productive when you try to switch gears between one task and another, multiple studies have shown this mindset is a myth. Shifting attention between projects does not allow you time to fully focus on anything. If your goal is to be more mindful in this new year, promise yourself to work on one thing at a time, being present at each step of the way.3. Spend More Time in Nature
The world outside our doors is full of beauty in every season. Exposure to nature can help lower your stress levels and blood pressure. Even looking at pictures of a flourishing forest, blooming flowers or a flowing waterfall can have beneficial effects. Next time you feel stressed or anxious, head to a nearby park or hiking trail and do a walking meditation. Your mood will improve almost immediately as you ground yourself in the sights and sounds of nature.4. Get a Pet
Pets are excellent for your mindfulness because their natural attitude toward life is to live in the moment – the same goal you are trying to achieve with the strategies outlined here. Pets provide a source of unconditional love and acceptance, and they don’t ask for much in return.The act of gently stroking a dog or cat’s soft fur can be a meditative practice in and of itself, and doing so also helps boost the natural serotonin levels in your brain. Engaging with your pets can help calm you and reduce stress, which is essential if you’re trying to become more mindful.
