Tips I share with my clients to create small pockets of awareness throughout their day that help bridge the gap between knowing you should be more present and actually being it.

1. create transition moments between activities

One of the biggest mindfulness blockers is how we rush from one thing to the next without a pause. Your brain needs those micro-breaks to process and reset. As I share in this podcast episode, the in-between is where the MAGIC is.

try this: Before moving from one activity to another (like from work to making dinner, or from scrolling to sleeping), take three deep breaths. Just three. Count them in your head: one… two… three. Feel your feet on the floor. Notice where you are. When you get a few minutes back in your day because a meeting ended early, use that time to just sit still instead of rushing to get ahead on the to-do list.

That’s it. Three breaths create a tiny but powerful boundary between activities that signals to your nervous system: “hey girl we’re shifting gears now.”

I do this all the time, in between client calls or recording sessions I just sit and breathe and I swear it’s changed how present I am with each person. Instead of carrying the energy from my previous call into the next one, those three breaths help me arrive fresh.

2. use your senses as anchors throughout the day

Your five senses are direct gateways to the present moment – they only operate in the now, not in yesterday’s regrets or tomorrow’s worries.

try this: Set a random timer for 3 different times throughout your day (the app “Random Timer” works great for this but you can also just use your calendar). When it goes off, pause and notice:

• 5 things you can see
• 4 things you can feel/touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

This takes about 30 seconds but immediately pulls you out of auto-pilot. I’ve had clients tell me this simple practice has completely changed their relationship with food, helping them actually taste and enjoy what they’re eating instead of mindlessly inhaling lunch at their desk.

3. create a “simple sacred start” to your day

How you begin your day sets the tone for everything that follows. But let’s be honest – not everyone can wake up at 5am for a 90-minute morning routine (nor should you have to).

try this: Identify the absolute minimum morning ritual that helps you feel centered, and protect it fiercely. For me, it’s sitting with my matcha and doing nothing else for five minutes – no phone, no planning, just being. Now that I’ve moved to California I love sitting and listening to the birds chirp.

Your sacred start might be:

• Writing three lines in a journal before looking at your phone
• Stepping outside for one minute of fresh air
• Doing a quick body scan while still lying in bed and reminding yourself that it’s ok to go slow
• Savoring your first sip of coffee or tea without multitasking

The key is consistency and intention, not length. And when life happens (because it will), be gentle with yourself and start again tomorrow.

4. practice “unitasking” for 10 minutes daily

We’ve normalized multitasking to the point where doing just one thing at a time feels almost uncomfortable. But our brains aren’t wired for constant task-switching – it’s exhausting our nervous systems and preventing true presence. Seriously. And you wonder why you’re overstimulated???!!

Try this: Choose one 10-minute block each day where you commit to doing just ONE thing you already do with your full attention. It could be:

• Eating a meal without your phone, TV, or reading material
• Taking a shower without mentally planning your day
• Walking without listening to anything
• Having a conversation without checking notifications or put your phone completely away

I’ve found that unitasking while eating one meal per day has not only improved my digestion but also made food more satisfying – because I’m actually there for the experience.

5. use “stress triggers” as mindfulness reminders

This is my favorite mindfulness hack – turning the very things that usually knock us out of presence into cues to return to it.

Try this: Identify 2-3 common daily stressors (like hitting a red light, waiting in line, receiving a stressful email, or your kids melting down), and decide that these will be your mindfulness bells. I talk more about this in episode 133. my favorite ways to reduce stress to live more.

When they happen, take one conscious breath and think: “This is my reminder to come back. It’s just information.”

When I first started this practice, I chose getting stuck at red lights as my cue. Instead of using that time to check my phone or spiral into impatience, I would take one deep breath and relax my shoulders. What was once an irritation became a moment of reset. You got this.

the bottom line on everyday mindfulness

The goal will never be to reach some perfect zen state where nothing bothers you. That’s not realistic (or even desirable) because we live in this modern world! The practice is simply noticing when you’ve drifted away from the present moment and gently guiding yourself back – again and again and again.

Like any skill, mindfulness gets stronger with practice. Start with just one of these suggestions that resonates with you, and when it becomes second nature, add another.

And when you inevitably forget or have a day where you’re completely in your head? That’s okay too. Take messy action, release perfection, and start again.

I’d love to know – which of these practices feels most doable for your life right now? Drop a comment below or shoot me a DM.

P.S. If you’re looking for more practical ways to bring mindfulness into your everyday life without adding stress to your plate, check out The Balanced Blueprint inside The Nourished Network. We focus on implementing these kinds of small but mighty practices in a way that actually fits into your real life over 4 weeks.