You know mindfulness is good for you. 

You’ve read that mindfulness can reduce stress, anxiety, and rumination. It can increase working memory, focus, and cognitive flexibility. Mindfulness can even help you be less emotionally reactive.

Knowing all this, of course you want to be more mindful. 

But how do you remember to be mindful in the midst of a busy daily life?

Barriers to Mindfulness

The sheer number of thoughts you have on a single day, more than 6,000 for the average person, can make it extremely difficult to remember to be mindful for even a moment. 

Then there’s the endless distractions of life.

Let’s say your boss constantly asks you questions, your partner complains because you didn’t take out the trash, and your child cries, screams or makes a mess. 

You life may not look exactly like that scenario, but you have your own chaotic mix of daily demands.

It’s enough to make you mad not mindful, right?

But even with all the craziness, there are easy ways to remind yourself to be mindful. And they take no more than a few minutes to set in motion. 

If you want to enjoy the multiple benefits of mindfulness, make an intention to be more mindful each day. Then use one or more of the following cues to help you enjoy more mindful moments.

“Mindfulness isn’t difficult. We just need to remember to do it.” — Sharon Salzberg

5 Types of Mindfulness Triggers

Our minds are programmed to be distracted not mindful. 

So, the desire to be mindful isn’t enough itself to make you more mindful. Like any habit, mindfulness requires many repetitions to override the distraction tracks that have been laid in your brain. 

That starts with remembering to be mindful.

Following you’ll find the types of triggers I’ve personally used to enjoy more mindfulness in my days. I’ve shared them with hundreds of meditation students so I’ve seen them work for others too.

Apply them playfully and with a sense of curiosity rather than any sense of pressure.

Ready?

1. Create Visual Reminder Notes

Sticky notes are the perfect medium for visual reminders. But you could use a planner or change up your computer wallpaper instead.

Try simple words or phrases like, “Be here now.” Or use short, inspiring mindfulness quotes like this:

“Smile, breathe and go slowly.”—Thich Nhat Hanh

Experiment and see what works for you.

Place your visual reminders in spots you frequently visit. For example, on:

• The fridge

• A bathroom mirror

• The dashboard of your car

• The mental casing around your computer

• Your bedside table

• The current day in your planner

Alternatively, install a “mindfulness” wallpaper on your computer or as the lock screen of your phone. 

2. Designated Activities

Designate specific activities when you’ll take a minute to be mindful. Or commit to being mindful, as best you can, during the entire action.

For example, when you:

• Brush your teeth

• Take a pee

• Eat a meal

• Do the dishes

• Take a shower

• Start a session of yoga

According to James Clear, author of the best-selling Atomic Habits, this form of habit stacking works because your current habits are already well established in your brain. By linking the new habit (mindfulness) to an older one, you’re more likely to succeed.

Choose just one or two activity cues at first so you don’t overwhelm yourself. After you have those set in place, add a new one to your list and practice it as well. 

3. Transitions Between Activities

Transitions between activities can be a perfect time for a mindfulness break. A moment of mindfulness can be especially nourishing if the activity you’ve just finished has been a demanding one.

For example:

• If you see clients, use part of the time between sessions or appointments for a few minutes of mindfulness.

• If you’re a writer, use the end of a writing session for a mindfulness break.

• If your job involves driving with multiple stops, don’t leap out of your car after turning off the engine. Take a mindfulness break instead.

What should you do during a mindfulness break? 

Notice the thoughts in your mind or the sensations in your body without judgment. Listen to the sounds around you or smell a scent that might be wafting through the air.

“Mindfulness is deliberately paying full attention to what is happening around you–in your body, heart, and mind. Mindfulness is awareness without criticism or judgment.” — Jan Chozen Bays

4. Use a Gentle Alarm

Use the alarm on your phone, watch, or computer as a mindfulness trigger. 

Choose a peaceful ring tone so you don’t jump out of your skin when it goes off. Set the timer to ring once an hour or whatever interval works best for you.

When it rings, pause for a mindful moment as described above.

5. Use a Hand-Held Tally Counter

Use a small hand-held tally counter—digital or mechanical. Tuck it into your pocket or even put it on a long strap around your neck so it’s always at hand.

Tap or click the counter whenever you notice your mind has wandered from the present moment. Because the moment you notice you’ve been distracted is, in fact, a moment of mindfulness. 

Once you notice, pause for mindfulness break. A mindfulness break can be as short as a minute or longer if you wish.

“Wherever you are, be there totally.” — Eckhart Tolle

The Quick Daily Mindfulness Review

In the evening, take a few minutes to look back at your day and see how mindful you were. Celebrate your successes and examine any challenges you experienced. 

Never be harsh with yourself. It takes time to retrain the brain. Encourage yourself with kind words instead of beating yourself up.

Whatever mindfulness cue you used, did it work? If not, why not? 

If it worked well, commit to continuing it the next day. Decide if you want to add a new mindfulness trigger to your routine the next day.

This review can last just a few minutes, but can really help keep your newly established habit alive.

Closing Thoughts

Once the benefits of mindfulness are known, who wouldn’t want to be more mindful? But how can you possibly remember to be mindful when you’re constantly distracted by the demands of the day?

Mindfulness cues are simple strategies you can put in place to remind yourself to be mindful at different points throughout the day. 

These five types of mindfulness triggers have worked well for me:

1. Visual Reminder Notes

2. Designated Activities

3. Transitions Between Activities

4. A Gentle Alarm

5. A Hand-Held Daily Counter

Don’t hesitate to be creative and come up with your own mindfulness cues. 

The goal however isn’t to be mindful only on cued. Fortunately, the more you use triggers, the more mindfulness will begin to naturally permeate the other moments of your life. Gradually, you’ll find, mindfulness becomes second nature.

That’s when you’ll truly begin to reap the many benefits of mindfulness.

Thank you for your presence, I know your time is precious!  Don’t forget to  sign up for Wild Arisings, my twice monthly letters from the heart filled with insights, inspiration, and ideas to help you connect with and live from your truest self. 

You might also like to check out my  Living with Ease course or visit my Self-Care Shop. May you be happy, well, and safe – always.  With love, Sandra