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Leading a busy life and practicing mindfulness techniques may feel like you’re trying to match gherkins and peanut butter and then calling it a delicacy … Honestly, ain’t nobody got time for that! So, the best thing you can do for yourself is to incorporate these three practical mindfulness exercises into your life.

What is mindfulness?

Being mindful doesn’t mean sitting on the floor, cross-legged in meditation for hours. True mindfulness meaning is about finding practical ways to stay present amidst the chaos of your daily life. Mindfulness hacks are supposed to seamlessly fit into your life and routine, and help you face unexpected challenges without becoming stressed out. Mindfulness isn’t a destination, but a lifelong journey.

Reset your breathing

The first, and easiest, mindfulness hack is to reset your breathing. It’s quick, effective, and you can do it anytime, during a tense meeting, in traffic, or on your coffee break. Try the 4-7-8 breathing method.

1. Find a comfortable seat and sit up straight. 
2. Place your tongue against the back of your upper teeth. Now, breathe out through your mouth.
3. Close your lips and inhale through your nose for four seconds.
4. Hold your breath for seven seconds.
5. Breathe out through your mouth for eight seconds, exhaling completely.
6. Repeat the process for one whole minute.

This mindfulness stress reduction technique helps activate your parasympathetic nervous system, which calms your body after stress.

Breath by breath, you’ll feel more grounded and relaxed.

Focus on your food

Eating is something you do every day, why not make it a mindfulness exercise? Take some time to yourself during your next lunch break, and instead of eating as quickly as possible while answering emails, try to take a moment to really experience what you are eating. Notice the texture, flavours and smell, and please, chew slowly.

The goal is to give your mind a break from all the multitasking. If you’re looking to improve your diet or need some help, remember that you have access to Tempo nutrition benefits as part of the Tempo wellness programme offerings, for FREE! Here’s how.

The robot ritual

If you’re busy driving, your next stop at a red robot can be an opportunity to practice mindfulness meditation for anxiety.

Instead of anxiously waiting for the light to turn green, use the moment to reset:

• Straighten your posture.
• Relax your shoulders.
• Take a deep breath in and out.
• If stuck in traffic, practice the 4-7-8 technique.

It’s a small mindfulness pause, but the impact lasts long after the light turns green.

These hacks aren’t about achieving perfect mindfulness, but a guide toward daily progress. Don’t put pressure on yourself to do all three at once. Try one, see how it feels, and add more when you can. Soon, you’ll be pairing these mindfulness tricks with your daily routine as smoothly as peanut butter and jam, no gherkins needed.

References:

Mindful. Getting Started with Mindfulness. Accessed 2025. Available here

National Eczema Association. How the 4-7-8 Breathing Technique Can Help Reduce Stress. 2024. Available here

Parasympathetic Nervous System (PSNS). Cleveland Clinic. Accessed 2024. Available here