8 Simple Ways to Improve Your Happiness These Mindfulness Practices
“Nothing, to my way of thinking, is a better proof of a well ordered mind than a man's ability to stop just where he is and pass some time in his own company.”
-Lucius Annaeus Seneca
The key to happiness is channeling your attention through mindfulness and enhancing that mindfulness through curiosity. This one-two combination is what truly allows us to appreciate the richness of life around us and send serotonin racing through our minds.
It sounds easy to live in the moment but our brains are constantly looking for the next thing to do or reliving the moment 60 seconds ago. Establishing a mindfulness practice is just plain hard. When was the last time you actually thought about where your tongue was in your mouth or noticed the wind between your fingers when you walked?
Opportunities For Mindfulness
The good news is that the opportunity for engaging in mindfulness is ever-present. Miss that last moment by being in the past or future? No problem, try again now. The bad news is that it’s not easy. Okay, I’m going to be mindful. What’s the average success rate of swatting a bug? Why did I go handshake when he was going pound? What’s the purpose of the Braille on the drive-through ATM? Okay, I’m going to be mindful….now.
The more you practice mindfulness the more likely it is to become a habit and then a true mindfulness practice. Here is a list of ways you can realistically have a truly mindful day:
Think Like A Kid
Children are constantly in this state of flow where they are transfixed on the smallest of details and constantly asking questions about them.
Unfortunately, we tend to lose this beautiful, inquisitive way about ourselves as we age. Strive to be more like a kid throughout the day–they’re way more fun than adults anyway. Think What would a toddler say about this? What did I think about this when I was 7?
Be A Tourist
Change your lens and adopt the point of view of a tourist instead of a local when you’re going about your day. Shift your focus to a photographer and take a picture of something new and interesting on your walk. Go one step further and pretend you’re a tour guide. What unique insight would you conjure up about your familiar routes, routines, or habits to make it seem interesting? Why do you do it and what do you like about it?
Meditate
Use meditation as a formal way to address both your sustained attention and your curiosity. In this case, use it to increase your curiosity and attention to yourself and your emotions.
When I started meditation I anticipated it to be boring and dull. I quickly recognized my terrible ability to attend to my breath for more than a few seconds. I went on a multi-year quest to improve this focus, sit with a variety of emotions, and be comfortable with being in my own head. For me, meditation is always challenging (both starting and doing it) but it has a great ROI so my meditation practice is a non-negotiable.
The 3 Things Challenge
Every day pick one action you are doing and dive into the minutiae by identifying three new things about it. Your morning coffee is still your morning coffee but turn into a coffee snob for a bit. How is it different from yesterday? What does it feel like? What flavors do you taste? (Sidenote: there are over 800 aromatic and flavor compounds in coffee and only 200 in wine).
Forget The Phone
Technology drives us away from the environment that exists beyond the 16 inches from our face. Put your phone down for stretches during the day. At the very least, limit your notifications so that constant vibrations don’t rob you of your happiness.
Gratitude Journal
Write down three things you are grateful for. It can be as simple as the awesome avocado you ate or the sun on even this very breath I’m taking. Or use an app like these. At the very least, establish a gratitude practice by creating a habit of thinking of one thing you’re grateful for every day. One of my few phone notifications is a nightly calendar reminder simply titled “Gratitude” that triggers me to think of one thing I’m grateful for before swiping it away.
The 5 Senses Challenge
Channel your mind to identify your favorite environmental sensation about each of your senses right now. It doesn’t matter if you’re walking, about to sleep, or driving (but stay focused on the road).
What is the most beautiful thing you see right now? Hear? Feel? Smell? Taste? (Might have to look hard for the taste if you’re between meals). Set a calendar notification on your phone to do this on a daily basis.
Challenge: make a list of 100 of your favorite simple pleasures that elicit different senses.
Dinner Table Gratitude
Create a nightly family routine of asking each person at the dinner table what they were most grateful for today (no repeats!). Dig into the why. Use this as a lens to teach your kids to be mindful, appreciative, and resilient.
See this article on The Secret Of Happy Families for more on the surprising benefits of family dinners.
Get Lost
About 40% of the things you do in a day are habits and habits are our brains on autopilot. Ever mind wander for long enough to barely remember that commute? Take another route home or get lost. Put the phone on airplane mode and take a scenic route instead of just the route that saves you 2 minutes.
Pick Up A Hobby
Another way to get out of the habit rut is to pick up a new hobby. Learn a new instrument, a new language, or just start doing science experiments with your kids. During anticipated stretches where I knew my calendar was open (e.g a positive COVID test result), I took a photography course and learned to whittle.
In this case, the mindfulness is essential to successfully do the task and the lack of mindfulness gives you immediate negative reinforcement.
Deepen The Palate Vocab
Whether you have a 1-year-old or a 21-year-old, discussing food–the ultimate human bonder–is a great way to be in the now. Why do you like this string bean? Why not? Is it too salty or just lacks pepper? Is it overcooked or not fresh enough? Does it activate your preferred sense of umami? Or maybe it is just too green or you’re just too tired.
This can be a great strategy for picky eaters who immediately put up the “I don’t like that” card. Why not? What is the same or different between this food and your favorite food? Go a mile deep with whatever the food or drink is and open up a discussion.
Being mindful and curious is a lifelong challenge. Use these techniques to establish a mindfulness practice by guiding your mind to a place of happiness and contentment.
Which technique is your favorite?
Related:
Here are transcripts of some of my favorite “Today’s Meditation” introductions from Headspace, where mindfulness transforms stress into inner calm, offering insights from walking meditation to proactive mindfulness and shared experiences, fostering a profound journey of self-discovery and mental resilience.