Mindful Habits

Tips to Change Incrementally 

We all have our own reasons for wanting to make changes in our mindfulness. It can be stress, self-improvement, spiritual growth or a number of other reasons.  It all comes out to the same thing, we need to take steps to become mindful.  They don’t have to be complicated steps, just simple incremental small steps. 

You don’t have to do them all at once…take one a week and add it in.  If it works, great.  If it doesn’t feel right, leave it behind. 

Cathy Sykora

Cathy Sykora

Founder, The Health Coach Group

Cathy helps health coaches build and maintain successful businesses that improve the lives of others.

Start by Letting Go


You may want to clear some space before you start your path toward being present.

  1. Let go of resentments.
  2. Forgive
  3. Free yourself from your ego
  4. Let go of expectations
  5. Let go of limiting beliefs


Allow Yourself Some Time


We are all busy and it’s hard to carve out time for one more thing.  Remember, this time gives back.  It’s the difference between expense and investment.  It’s an investment in you.  Don’t look at it as a cost, it pays back in many ways.


Allow Yourself Some Space


Don’t try to do this with everyone around. Make a quiet spot for yourself.  If you don’t have a lot of space, become ingenious, separate yourself acoustically with headphones, create a partition with a bookcase, drapery, or a piece of furniture.  Go outside.  Just don’t be unrealistic thinking that you can meditate with a husband coming in wanting to know where you left the juicer or kids running through the room.  Sometimes space means getting child care.

Let’s Get Started!

Set aside time in the morning and meditate or pray. If you are new to meditation, try a CD, it will help you focus.  If you’re in an organized religion and need some help, reach out to a minister, priest or church volunteer.  You can also google to find almost anything. You can get a health coach who works with people to learn and grow with meditation.

Keep a journal.  Writing things down increase focus and clarity.

Eat Mindfully. Learn more.

Be Grateful. While you’re journaling, make a list of things you’re grateful for. Tell someone thank you – every day.

Go for a walk outside. Pay attention to your surroundings, the weather, the sky, and the sounds and feeling.

Garden.  There’s nothing like making something grow from seed to put you in the moment.

Create art for art’s sake. Be aware of the look, the smell, the form, space, and color.  How do you feel about it, without judgment?

Be aware and appreciative of the people around you, listen, look them in the eye and appreciate all that is good in them.

Review your day.  What did you do right?  What could you have done better? What will you do tomorrow? Be objective and nonjudgmental.


What would you like to try?  What has and hasn’t worked for you?


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