11 Mindfulness Activities for People Who Want More Clarity

Most of us lose our focus far more often than we realize. You start reading a paragraph, and three sentences in, you’re thinking about dinner. That drifting is called mind wandering, and it’s normal.

It can also get in the way. Psychologist Michael Mrazek and his colleagues at the University of California, Santa Barbara wanted to see whether training attention could help. In a 2013 study in Psychological Science, they randomly assigned 48 college students to either a mindfulness class or a nutrition class. Both classes met for 45 minutes, four times a week, for two weeks. The mindfulness class taught ways to stay with the present moment when thoughts and distractions interrupt, and students were asked to use those skills in daily life.

After two weeks, the mindfulness group did better on a reading-comprehension test and on a test of working memory, which is the mental workspace you use to hold and use information. They also reported fewer distracting thoughts during the tests. The researchers found that less mind wandering helped explain the improvement for students who were prone to distraction at the start.

Some cautions. This was a small study of college students, and the classes were fairly intensive, which is more time than most of us can give every day. The activities below are shorter and simpler, and they’re my own adaptations. I’ll flag what comes from the study and what’s mine.

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1. Count ten breaths, and start over when you lose count

This is a classic, and it’s close to what mindfulness classes teach. Sit comfortably and breathe normally. Count each breath from one to ten. When your mind wanders, start again at one.

It sounds easy, and it isn’t. That’s the point. Every time you notice you’ve drifted, you’re practicing the skill the study was about. Two minutes is enough to begin.

Try this: Set a two-minute timer and count your breaths, starting over whenever you lose track.

2. Notice the wandering, then come back without scolding yourself

The heart of the training in the study was staying with the present moment in the face of interruptions. The practice isn’t to have a quiet mind. It’s to notice when your mind has left, and to return.

When I first tried this, I kept getting annoyed at myself for drifting. The shift came when I treated each return as a win. Noticing is the skill.

Try this: The next time you catch your mind wandering, say “back” quietly and return to what you were doing.

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3. Do one everyday task with your full attention

Pick a simple task, like washing dishes, brushing your teeth, or making tea. Do it slowly and notice everything: the water, the smell, the sounds.

In the study, students practiced applying mindfulness in their daily activities. This is one easy way to do that, and it doesn’t add anything to your schedule.

Try this: Choose one daily task and do it tomorrow with nothing else going on, no phone and no music.

Attention is a skill, and skills get better with practice.

4. Walk for five minutes and pay attention to each step

Walking is a good way to practice because your body has something to do. Notice your feet touching the ground, the movement in your legs, and the air on your skin.

Keep your eyes up and stay safe. If your mind leaves, bring it back to your feet. This is my own version, and it’s helped me on days when sitting still felt impossible.

Try this: Take a five-minute walk and count your steps up to twenty, then start over.

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5. Eat the first three bites of a meal slowly

Most of us finish a meal without really tasting it. For the first three bites, put your fork down between bites and notice flavor and texture.

Only the first few, since the goal is a small pause, not a long ritual. I do this at breakfast, and it makes me feel more present for the rest of the meal.

Try this: At your next meal, take three slow bites with no screen.

6. Scan your body from head to toe for three minutes

Start at the top of your head and move your attention slowly down. Notice tension, warmth, or tingling, without trying to change anything. This gives your attention a steady path to follow.

If you fall asleep, that’s fine. If you feel uneasy, stop and open your eyes. This is my own adaptation, and it’s not from the study.

Try this: Lie down or sit and move your attention from your head to your toes, spending a few seconds on each area.

7. Listen to one conversation with your full attention

Put your phone away and really listen to the person talking. Notice when you start planning what to say next, and bring your attention back to their words.

This is mindfulness in the middle of real life, and that’s the setting the training aimed at. A good conversation is one of the best practice spots I know.

Try this: In your next conversation, practice listening for one full minute without planning your reply.

8. Label a wandering thought, then let it go

When a thought pulls you away, silently name it: “planning,” “worrying,” or “remembering.” Then come back to your breath or your task.

Naming a thought makes it easier to see it as a passing event instead of a demand. I find it helpful, although it’s my own technique and not something the study tested.

Try this: The next time your mind drifts, give the thought a one-word label and return to what you were doing.

9. Take one mindful pause before you start a hard task

Before a demanding task, stop for three breaths. Notice how you feel, and set your attention on what you’re about to do.

The pause is short, and it can keep you from starting on autopilot. I do this before opening a big document, and it helps me settle.

Try this: Before your next hard task, take three slow breaths and name what you’re about to do.

10. Practice at the same time every day

The students in the study practiced four times a week in class, and they were asked to use it daily. A regular time helps the habit stick. Choose a time that’s easy to protect, like right after you wake up.

Even a short practice counts. You can do more later. The study used more time than most of us have, and I’d rather you do five minutes daily than give up.

Try this: Pick a daily time for a short mindfulness practice and set a reminder.

11. Be patient with the process

Attention doesn’t improve overnight. In the study it took two weeks of regular practice, and that was with a teacher and classes. Some days you’ll drift constantly, and that’s okay.

If anxiety or restlessness gets worse when you practice, or if you find it hard to stay calm, please talk with a doctor or a licensed mental health professional. Mindfulness isn’t right for everyone in every situation, and that’s not a failure.

Try this: After a week of practice, write down one thing you noticed about your attention.

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