Mental Fitness for Dads Who Don’t Have Time to Meditate
This is a contributed post.
When you’re a parent, you almost feel like you’re on borrowed time if you’re doing anything more than just existing for your kids. Whether it’s the routine of dropping them off to extra-currcular activities, to helping them with homework or managing the balance of household tasks and work, you’re asked a lot of yourself
However, it’s important that you’re able to take advantage of any pockets of opportunity that come along and enable you to do more for yourself rather than always for others.
For dads who are short on time and don’t have the time to meditate, mental fitness can be achieved in other ways, built into existing daily activities through the process of ‘mindfulness in motion’.
Here are some of the small but intentional moments that you can integrate mindfulness into daily routines and the importance of achieving such in your life.
How to integrate mindfulness in your routine
There are a number of ways that you can transform the mundane tasks into mental fitness opportunities. By fully engaging your senses and attention, mindfulness can be achieved and at the very small expense of integration into your current routine.
Mindful commute
When you’re driving or walking to work, use your commute as a way to practice breath awareness. Notice your inhales and exhales, while focusing the feeling of your feet touching the ground. Observe your surroundings as if it’s the first time in order to be present with your self in that moment.
When you’re inhaling, breath in everything that’s pent up inside and use those exhales as a way to push out all of the stress and any of the concerns you may be holding onto. Mindfulness while commuting is easy enough to do if you’re able to concentrate on your mind in that moment and commuting is the best time to do it when you’re not being distracted by work.
You could also do some puzzles or a word search on your commute as this can be a great way from switching off digitally and being more productive when walking into work for the day.
Mindful chores
It’s always good to turn the mundane household tasks like washing dishes or folding laundry and making these into forms of moving meditation.
Think about the elements of these tasks. For example, vacuuming and paying attention to the sound of the vacuum and how it picks up all the dirt and debris on the floor. When washing dishes, really pay attention to the water streaming into the sink as it fills and the way the water drips off the plates as you put them on the side to dry.
It seems silly to think about doing these things but it’s another way of being mindful in the moment when you need to find time to reset and have a clear mind.
Sitting down with your phone when you’re eating is going to distract you from your meal entirely. There are so many situations where this has likely happened to you or you’ve watched loved ones do the same thing.
Sitting around a dining table is a great way to help find that mindfulness and to share some precious moments with your loved ones. Try to sit down without your phone and focus entirely on the meal instead.
Notice the smell, the taste and texture of every bite. Try not to wolf it down so quickly and take your time most importantly. This will help to strengthen your attention and helps you appreciate the food you’re eating, each time you sit down to enjoy a meal.
Mindful parenting
It’s always good to practice being fully present when it comes to specific interactions with your kids. Whether that’s during meal times, playtime or playing in the bath.
You should definitely put away any distractions that pulls you away from your attention on the kids, as this is something they’re going to notice otherwise. If dad always has his eyes on the phone, then they will ultimately follow suit from an early age.
Simply listening and engaging with them without judgement is a great way to be mindful and to build those important bonds with your children.
Quick and effective exercises to do
There are some useful, quick and effective exercises that you can do when it comes to providing that reset that your body needs both mentally and physically. Here are a few examples of what you can do to refocus your body and mind.
1. Breathing techniques
Make use of simple breathwork during breaks or transitions like going from the car to an appointment or before walking into the house after work. The 4-7-8 method where you inhale for 4, hold for 7 and exhale for 8 is helpful when it comes to calming your nervous system.
2. Micro-workouts
Micro-workouts are great when you need to break exercise in 5-15 minute bursts. A good idea would be to do lunges while waiting for the kettle to boil or climbing up and down the stairs during your television commercials.
Playing actively with your kids is also another way of getting that quality exercise and bonding time in that you need as a parent.
3. Nature breaks
Stepping outside for a few minutes to get a bit of fresh air and sunlight is absolutely necessary. That simple act of looking up at the trees and the sky, or checking out how your plants are doing in the background is soothing for your nervous system. It can also be a great way of boosting your mood in as little as fifteen seconds.
4. Gratitude journaling
Finally, spending two or three minutes at the end of the day, writing down three things you are grateful for, is a good way of helping reframe challenges and fostering a positive mindset moving forward.
Lifestyle adjustments to make for better mental health
A few lifestyle adjustments can be a big help for better mental health for all dads and parents. A few suggestions include:
Prioritize Sleep
Connect with Others
Set Boundaries
Embrace Imperfection
With these mental fitness tips, you’ll be able to feel more focused, productive and provide more mindfulness to yourself which is very much needed.
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