
You’ve likely seen the headlines relaying that stress is at an all-time high for U.S. parents, and, likely, you’ve certainly felt it. While none of us need one more thing on the never-ending to-do list, research shows even small moments of mindfulness can help reduce stress, improve sleep, enhance focus, boost your mood, and increase resilience and patience.
Here are five quick and easy mindful practices to try to incorporate into a packed schedule.
Take a breath
Deep breathing activates the parasympathetic nervous system, tapping into your body’s rest and relaxation mode. First, take notice of your breath. Are you breathing fast, slow, or shallow? Next, try deepening your breath—fill your lungs and diaphragm with as much air as you can and then slowly exhale through your mouth like you’re blowing out birthday candles. Then, take 1-5 minutes to practice counted breaths.
You can try a box breath method where you inhale, hold, and exhale for an equal count of 4. Or an extended exhale method where you inhale deeply through your nose to a count of 4 and then slowly exhale for a count of 6-8.
Solo task
In a world where multi-tasking reigns, taking time to focus solely on one task does wonders for your concentration and focus. When you’re folding laundry, washing dishes, meal prepping, or playing with your kids, focus on doing that single task without also taking a phone call, listening to music, or even mentally running through your list of what’s next. There’s often no stopping your mind from going back to that list. Just tell yourself, I’m doing this one task and will come back to XYZ in a few minutes.
Get outside
Next time you have 5 minutes to spare, take a moment to step outside for a quick dose of Vitamin D, fresh air, and connection with nature. According to Mayo Clinic, exposure to nature can contribute to improved mood, lower anxiety, stronger cognition and memory, and more resilience even in as little as five minutes. On your next nature break or walk around the block, try to also solo task and go headphones-free to fully tune into the moment.
Guided meditation
Whether you’re new to mindfulness practices or your mind is too busy to slow down, a guided meditation can take the mental load and tell you exactly what to do to capture a few moments of presence. Free mediations are accessible on YouTube, podcast platforms, and the Insight Timer app. Mindful in Minutes is a personal favorite meditation podcast hosted by meditation teacher and mom, Kelly Smith with themes especially beneficial to parents like Calming the Senses and Immune System Recharge.
Unplug
A bit ironic as you’re reading this blog from your device but carving out specific moments and times to fully unplug from the pings and distractions of our phones and computers can have a positive impact on our mental health. Again, even small segments of time compound. Experiment with the Do Not Disturb and Screen Time settings on your phone set your phone in another room during meal times, and challenge yourself to a device-free few minutes before bedtime.
Even a few minutes of one of these practices can help bring some ease to whatever season of parenthood you’re tackling. Let us know in the comments if you give any of them a try or if you have any other practices that help you stay grounded!