Stay More Present in Your Everyday Life With This 1-Week Mindfulness Plan

It seems like we're constantly plugged in: scrolling through social media, listening to podcasts, and streaming TV shows take up all of our free time. But have you ever stopped to just take a big breath and be mindful? "Mindfulness" has become such a buzzword over the last couple of years, but what does it actually mean?

David Schiller, author of Mindfulness: Ideas and Inspiration to Open Your I, best describes mindfulness as "intentional seeing" in his book. To break it down, it means to "hit pause, slow down, try to let go of the endless stream of thoughts, and just focus on what's in front of us." This means being aware of your surroundings and your thoughts, and to be fully present.

Since we are so used to having distractions running in the background — listening to music in the car, watching TV while cooking, streaming a podcast while gardening — it's rare we are actually present and focused on what we are doing. Although that seems like a big ask, here are everyday ways you can incorporate mindfulness into your life. For just a couple of minutes a day, you can focus on your breathing, tune out your thoughts, and keep your mind on the simple task at hand.

We've compiled a one-week plan for being more mindful each day. Since mindfulness isn't meditation exactly, you may also want to add a few minutes of guided meditation into your day. The following opportunities for mindfulness will help you de-stress, focus, and have more energy for the rest of your busy life.

Sunday: Taking a Bath
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Sunday: Taking a Bath

Set your intentions for the week with a calming act of self-care. Instead of listening to music or reading a book in the tub, sit still. Light candles and use essential oils to set the mood. Focus on the sound of the running water, pay attention to your breathing, and tune out all other thoughts.

Note: don't meditate or be mindful in the tub if you are feeling drowsy.

Monday: Drinking Coffee
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Monday: Drinking Coffee

Making coffee can be a mindful activity: measuring out the grounds, changing out the filter, adding the water. While you're doing each step, pay attention to the task at hand and take deep breaths.

Even if you pick up your coffee from a coffee shop, you can spend a couple of minutes enjoying the coffee when you get it. Focus on how it feels warm in your hands, what it smells like, how the flavor tastes in your mouth.

Tuesday: During Your Commute
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Tuesday: During Your Commute

Although you should 100 percent be paying attention to the road while driving, there is an opportunity to be mindful at a red light or in your car before you pull out of the driveway. When you have a moment, focus on your body and how it feels in the car. Are your seats cold or warm? How does the steering wheel feel in your hands? What do you see around you?

If you take public transportation, resist the urge to throw in your headphones on the bus or train. If you have a seat by the window, focus on your surroundings as they pass you. What colors do you see? If you are underground, focus on your breathing technique. How does your body feel physically? Can you feel what the subway pole feels like? Is your scarf soft? Observe the people around you.

Wednesday: Waiting in Line
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Wednesday: Waiting in Line

Waiting in line at the supermarket or your favorite lunch counter can be stressful, but you can turn it into an act of mindfulness. Instead of focusing on how annoyed you are or how the line isn't moving, take a deep breath. Feel the air fill your chest and slowly exhale. Be fully present and let any negative thoughts you have float by so you can just focus on the present.

Thursday: Brushing Your Teeth
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Thursday: Brushing Your Teeth

Since you brush your teeth (ideally) at least two times a day, it's an opportunity to be mindful for at least a minute each time. Think about each act you are doing deliberately as you do it, the New York Times recommends.

Focus on the toothpaste as you squeeze it out onto your toothbrush. As you brush, breathe in through your nose slowly and breathe out. What does the toothbrush feel like? How do the bristles feel against your teeth and gums? When you're done, pay attention to how your clean teeth feel.

Friday: Eating Lunch
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Friday: Eating Lunch

If you eat lunch at work, odds are you end up with a rushed lunch eaten at your desk while answering emails and responding to chats. Even if you don't have a full hour to dedicate to being mindful, take a few minutes to focus on your food.

Pay attention to how the food feels in your mouth and take a moment to really savor the flavor. Don't rush in between bites; take a moment to really enjoy your food and swallow completely. Take a breath before eating the next bite. When you feel your body getting full, stop.

Saturday: Cleaning
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Saturday: Cleaning

Cleaning is an activity we tend to do with distractions. Although it seems boring, it's the repetitiveness that makes it mindful. When you are scrubbing down the counters or dusting the shelves, focus on your breathing. Pay attention to how the sponge or rag feels in your hands. What does the cleaner smell like? Opt for a natural cleaning product so you can enjoy the scent of essential oils.