Mindfulness for People Who Don’t Like Mindfulness

Mindfulness will change your life. Just sit and breathe. Be in the moment. But here’s the problem: Sitting still and focusing on your breath just makes you feel more restless. Or: 

• You’ve tried meditating already. But you just ended up thinking about your emails, the shopping list, or that embarrassing thing you said two years ago. 
• You’re overwhelmed. Between dealing with work, life, and everyday stresses, the thought of mindfulness just sounds like another item to check off your never-ending to-do list. 
• You’re simply over it. It all just feels like a wellness cliché – one that you don’t want any part of. 
• Or you didn’t even try it in the first place. Why? Because it seems too woo-woo or out of touch with your actual life. 

But what if we told you that some seemingly small habits can help you feel a little more present, a little more appreciative of the everyday, and a little calmer? Like really savouring the taste of your coffee, or noticing the colour of the sky. This article offers 10 simple, low-effort ways to start,  so even if you only have time to try one, you’re in the right place.

Just a Quick Note: Why Your Brain Loves Mindfulness

If Hollywood and Instagram are to be believed, practising mindfulness means sitting cross-legged on a beach at sunrise, eyes closed, bathed in golden light. Lovely idea in theory, but not very realistic for 99.99% of us. In psychology, mindfulness is simply “the process of observing your thoughts in a neutral, nonreactive way.” Or, in everyday terms, it’s like sitting on the sidelines of your own brain and watching the game without yelling at the players.

And it turns out, when you practise mindfulness (even in tiny bursts), your brain makes incredibly positive changes: 

• It helps you stay calmer under pressure: When something stressful happens, your brain’s alarm system, the amygdala, decides if you should go into fight-or-flight mode. Mindfulness helps turn that alarm into your chilled-out friend who only goes off when it really needs to. You still react to genuine threats, but it helps to calm you from going into complete overdrive.
• It balances your emotions and sharpens memory: The hippocampus is the part of your brain that stores memories and keeps emotional responses in check. Regular practice has been linked to increased grey-matter density in the hippocampus, which supports memory and emotional stability.
• It makes you a better decision-maker: Your prefrontal cortex is the part of your brain that plans, solves problems, and controls impulses. Mindfulness is associated with structural changes and enhanced activation and connectivity in prefrontal areas, boosting executive control, attention, planning, self-regulation and decision‑making. In simple terms, you’re less likely to speak before thinking or make choices you regret, and more likely to respond thoughtfully.
• It helps your body to relax: Practising mindfulness also taps into your parasympathetic nervous system — your body’s “rest and digest” mode — lowering your heart rate, easing muscle tension, and helping you recover from stress faster.

And just to clear up two common myths before we move on:

👉🏼 Mindfulness isn’t the same as meditation. Mindfulness is a whole family of practices, and meditation is just one member.

👉🏼 Mindfulness isn’t the same as relaxation. You might feel calmer afterwards, but it’s not always about chilling out — sometimes it’s about being sharper, more aware, and better able to respond to what’s in front of you.

You can get these benefits without sitting still for 20 minutes or chanting mantras. The next section is full of easy, everyday habits that you can easily practise, without the pressure.

Mindfulness Habits You Won’t Even Notice You’re Practising

We all love a little boost to how we feel, especially when it doesn’t require too much extra work. And luckily, these ideas don’t feel like “practice” at all. As Jasmijn points out:

 “Many of my clients tell me they’ve ‘failed’ at mindfulness because they couldn’t sit still and clear their minds or found it too hard to stick with. But that’s not failure, it’s a mismatch. Mindfulness doesn’t need to be strict or time-consuming. It could be as simple as enjoying a meal without your phone or going for a walk and noticing the trees. The key is finding something that fits into your everyday life.” 

These small, doable tweaks you can slot into everyday life, and you might actually look forward to them. Try them all, mix and match, or stick with the one that clicks. Every little bit counts.

1. Eat without your phone or TV

Pick just one meal or snack this week to enjoy with fewer distractions. A simple way to do this is by bringing your five senses into the experience: sight, smell, sound, taste, and touch.

If you have kids, housemates, or a busy household, don’t worry about perfect quiet; distractions are part of life. Simply put your devices away and let the background be part of the moment. Before you take a bite, pause to notice the colours on your plate and the smell of the food in front of you. Pay attention to the sounds around you, whether it’s conversation, clinking cutlery, or just the hum of the room. As you eat, notice the first taste that hits your tongue, the change in texture as you chew, and the warmth or coolness of each mouthful. You might find you eat more slowly, enjoy the food more, and even feel more satisfied afterwards.

🔑 Why it works: This is mindfulness in one of its simplest forms: paying deliberate attention to what you’re experiencing, without rushing or multitasking. By tuning into the sensory feelings of eating, you train the same awareness muscles used in meditation. Research shows mindful eating improves your ability to recognise hunger and fullness cues, increases meal satisfaction, and strengthens your overall relationship with food. 

2. Have a solo coffee date with no phone

Go to your favourite café alone, order your drink, and leave your phone tucked away. Watch how the steam curls up from the surface of your coffee. Listen to the clink of cups, the hiss of the espresso machine, and the background hum of conversation. Notice the feeling of the warm mug in your hands. At first, you might feel awkward without your digital safety net, but that’s the point. Stay with the discomfort and see how it gradually changes.

Jasmijn: “I’ve worked with a client who had a very busy life and felt overwhelmed all the time. He wanted to practice mindfulness to feel more relaxed. After a few sessions, he mentioned, ‘Some days the only mindfulness I manage is sipping my coffee without checking my phone. But that one habit makes the rest of my day feel less hectic.’’

🔑 Why it works: Sitting with mild boredom or discomfort without reaching for a distraction strengthens attention control and lowers the urge to constantly “switch tasks.” Research shows this kind of present-moment focus can improve concentration and reduce mental tiredness.

3. Listen like it’s your job

The next time someone speaks to you, treat listening as the only thing you have to do. Resist the urge to mentally draft your response, check the time, or let your eyes drift to your phone. Instead, focus on their words, facial expressions, and how they express themselves. Imagine you’re an interviewer recording every detail for your job. How much more would you notice?

🔑 Why it works: Mindfulness isn’t just about sitting still; it’s about giving your full attention to the present moment. Deep listening does exactly that. By tuning in fully to another person, you’re practising sustained awareness and reducing mental chatter about your thoughts.

4. Have an online meeting with no other tabs open

Before your next online meeting, close every extra tab, mute notifications, and turn your phone face down. Give your full attention to whoever is speaking. Notice their tone, pace, and emphasis. Take your time to absorb the information before sharing your thoughts. Without the constant temptation to switch between screens, you may find you’re more engaged and need fewer follow-ups afterwards.

Jasmijn adds: “We’ve all gotten used to multitasking like it’s some kind of badge of honour, but it’s exhausting. When I ask people to try doing just one thing at a time, especially during online calls, they’re surprised by how much calmer and more productive they actually feel.”

🔑 Why it works: Mindfulness can happen anytime you choose to focus on a single task with full awareness. Constantly jumping between tasks,  known as context switching, forces your brain to repeatedly reorient, which drains mental energy. By closing your tabs and giving your full attention, you reduce this “switching cost” and prevent cognitive fatigue. In simple terms, you’ll stay more engaged and feel less mentally drained.

5. Taste-test something new

Now for a fun way to be a little more mindful! Choose a food category: chocolate, cheese, fruit, or whatever else you fancy, and set out three different varieties. Try them slowly, one by one, noticing the changes in texture, aroma, flavour, and aftertaste. Maybe one melts quickly, another lingers on your tongue, and another surprises you with a sudden burst of sweetness or saltiness. Treat it like a tasting session, with all the curiosity and playfulness of a food critic.

🔑 Why it works: Mindfulness thrives on curiosity. Tasting new foods freshly engages your senses, pulling your attention into the moment. Research shows curiosity-driven focus activates reward pathways in the brain, making the experience both more enjoyable and more memorable.

6. Do something that requires precision

Pick an activity that demands your full focus: painting your nails, doing a crossword or jigsaw, colouring inside the lines, or fixing a loose button. It’s hard to worry about tomorrow’s meeting while trying to paint your cuticles without smudging, or to replay an awkward conversation while finding the right crossword answer. By the time you’re done, you’ll have a small but satisfying result, and a brain that’s had a short holiday from constant thought loops.

🔑 Why it works: Precision activities demand sustained attention, which is at the heart of mindfulness practice. These tasks can induce “flow states,” where your brain temporarily quiets. This reduces self-criticism, lowers stress, and boosts focus. 

7. Take inspiration from animals

Your dog isn’t stressing about next week’s vet appointment or replaying yesterday’s squirrel chase. That’s because they live entirely in the moment: sniffing around the park, chasing their tail, or curling up in a sunny patch for a nap. You don’t need to bark at delivery people or start eating kibble, but you can take inspiration from their ability to be fully present. Try pausing during your day to notice what’s around you without immediately deciding whether it’s good, bad, or worth worrying about.

Jasmijn shares an interesting story: “One of my clients recently told me that seeing her dog so fully in the moment reminded her that it’s okay to slow down and just experience life as it happens. She realised that by simply pausing to observe her dog’s curiosity and calmness during their daily walks, she could apply that same mindful presence to her own busy life. This small shift helped her reduce stress and feel more connected to the world around her.”

🔑 Why it works: Humans have a strong tendency to “mentally time travel,” jumping between past and future. This is linked to higher stress and rumination – AKA reflecting on negative things from the past. Research on present-moment awareness shows that anchoring yourself in the here and now improves mood and resilience.

8. Take regular micro-pauses

Between emails, calls, or errands, stop for 30 seconds. Look out the window and notice the pattern of clouds. Stretch and feel the pull in your shoulders. Watch the way steam curls from your mug.

🔑 Why it works: Research on “micro-breaks” shows even 30 seconds of intentional pause can lower cortisol (your stress hormone) and improve focus for the next task. While the study showed that impact was stronger for breaks that exceeded 10 minutes, it’s still an effective way to take a break and reset. Think of it as hitting “refresh” on your brain.

Closing Words

Like any skill, mindfulness builds with repetition. The trick is finding the version that fits your life, so it becomes something you want to do, not another chore on your list.

”Giving up on mindfulness is like saying, ‘Well, I tried reading and I didn’t like it.’ Maybe you need to read a different book.”

— Chloe Carmichael, PhD