When your day is filled with deadlines, meetings and responsibilities, you have little time to stop and breathe. This constant feeling of chaos contributes to increased stress and anxiety. Instead of continuing the pattern of unhealthy living, why not implement small acts of mindfulness into your daily routine?

Mindfulness is a popular practice that’s scientifically proven to reduce stress and help individuals manage their symptoms of anxiety. When you practice being mindful, you’re taking in the world around you without judgment. Emotions and thoughts are free to occupy space in your mind without the burden of being analyzed.

Those who are heavy into meditation and yoga find great peace implementing mindfulness techniques daily. While designating time to be mindful is ideal, not everyone has the freedom to sit and breathe for 30 minutes.

If you’re a busy person and need to find some balance, check out these mini-mindfulness techniques you can start practicing today:

1. Set Your Daily Intention

What is your reason for getting up in the morning? Do you have a goal you need to reach? A plan to execute? A feeling to overcome? Whatever your personal path is, bring it to your attention by setting an intention.

Intention-setting means to state why you’re doing something, so you have a clear indication of what you need to do throughout the day.


If you find yourself mindlessly scrolling through social media, ask yourself, “What is my current intention?” If you can’t define it, then you’re likely just wasting time. Setting your daily intention will help you stay on track and block potential distractions.

2. Soak in Your Surroundings

When you begin to feel out-of-whack, pay attention to what’s going on around you. Experts suggest naming one thing you can see, feel, smell and hear. This immediately takes your mind off of the stressor and redirects it to the present moment.

Another way to soak in your surroundings is to do a full-body scan. Think about where you’re holding your tension and release it. Most of us subconsciously clench our jaws or create a fist when we’re feeling anxious.


By immediately acknowledging that discomfort and relieving that pain, you’re well on your way to overcoming your stressor.

3. Eliminate Self-Judgement

One of the most important aspects of meditation and mindfulness is to allow thoughts to pass without seeking to control them.


When we try to control what’s beyond our control, the ego starts to fester. Anxiety levels rise because we feel this impending doom. Being out-of-control is scary and our body desperately tries to find a way to cope.

Instead of attributing meaning to your thoughts, stop trying to control them. Let your thoughts pass by like a leaf in the wind. It may feel uncomfortable initially.


But, the more you stop judging the thoughts, the easier it’ll be to accept them.

4. Find Time to Deep Breathe

Breathing is an automatic act that we do nearly every second of the day. However, do you stop and pay attention to your breaths?


Studies show that deep breathing is actually better for the mind and body when compared to shallow breaths. It’s safe to conclude that a majority of us don’t implement deep breathing as often as we should.

Take long, deep breaths during your busy day and see how your disposition changes. You’ll immediately feel less anxious and begin to focus on your breath. This helps you remain in the moment without worrying about the future.

5. Eat Mindfully

Mindfulness transcends into every aspect of life. This is especially important when it comes to what we’re fueling our bodies with. Do you find yourself inhaling food, either because it tastes so good or you just have to finish it? If so, try chewing your food for 20 seconds before swallowing it.

Really savor the flavors, textures and notes as you chew. This’ll help you get fuller, faster. You won’t be subjected to mindlessly eating an entire bag of chips in one setting. Rather, you’ll have a healthy portion that fuels your body as opposed to harming it.

Implementing mindfulness techniques into your daily routine will help you gain control over your anxiety and eliminate feelings of stress.