{"id":35168,"date":"2021-05-22T13:13:00","date_gmt":"2021-05-22T17:13:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=35168"},"modified":"2021-05-30T12:25:36","modified_gmt":"2021-05-30T16:25:36","slug":"cultivate-mindfulness","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/cultivate-mindfulness\/","title":{"rendered":"How to Cultivate Mindfulness in Your Everyday Life"},"content":{"rendered":"\n<p>What exactly is mindfulness? Can you <a href=\"https:\/\/www.shortform.com\/blog\/learning-mindfulness-books-apps-blogs-podcasts\/\">cultivate mindfulness<\/a> without meditating?<\/p>\n\n\n\n<p>Mindfulness is a state of mind in which you are fully aware and engaged with the present moment. While <a href=\"https:\/\/www.shortform.com\/blog\/eckhart-tolle-meditation-mindfulness\/\">meditation<\/a> is the most direct way to enter this state, there are other ways to cultivate mindfulness.<\/p>\n\n\n\n<p>Here are some other things you can do to cultivate mindfulness without meditating.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\">The Benefits of Mindfulness<\/h2>\n\n\n\n<p>Cultivating mindfulness can boost your happiness in three significant ways.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Being present helps you better appreciate what you have. Additionally, a deeper awareness of the present makes it more vivid.&nbsp;<\/li><li>Mindfulness can help you <a href=\"https:\/\/www.shortform.com\/blog\/how-to-get-rid-of-bad-habits\/\">break bad habits<\/a> that are the source of unhappy feelings such as guilt or resentment.&nbsp;<\/li><li>Mindfulness can elevate mood by lowering your stress levels, making you less defensive, and engaging you more with the people and events around you.<\/li><\/ul>\n\n\n\n<p>One of the most well-known ways to cultivate mindfulness is meditation\u2014and while this may work for you, there are other things you can do to become more mindful. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Question Your World&nbsp;<\/strong><\/h3>\n\n\n\n<p>Asking questions about the world around you and the world you\u2019ve constructed in your mind interrupts the automatic thought processes that cause you to pass through life disengaged.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Question the World Around You: Ponder Paradoxes&nbsp;<\/strong><\/h4>\n\n\n\n<p><a href=\"https:\/\/www.shortform.com\/blog\/the-first-way\/\">The first way<\/a> to get your mind working in new ways is to contemplate questions and ideas that logic can\u2019t answer. Buddhist monks call these questions <em>koans<\/em>, and they contemplate them as a way to stop relying on reason and logic in the journey toward enlightenment. <\/p>\n\n\n\n<p>While pondering life&#8217;s paradoxes won&#8217;t help you achieve enlightenment, it <em>will <\/em>help you think in new, imaginative ways that help you look at your world with a bit more curiosity and flexibility of logic. In quiet moments, dedicate yourself to finding questions and phrases that you can\u2019t use reasoning and logic to answer: What is the sound of one hand clapping? If a tree falls in the forest and no one is around to hear it, does it make a sound?&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Question the World You\u2019ve Constructed: The Rules You Live By<\/strong><\/h4>\n\n\n\n<p><a href=\"https:\/\/www.shortform.com\/blog\/feedback-cycle\/\">The second way<\/a> to get your mind working in a new way is to rethink the \u201crules\u201d you\u2019ve adopted in your life. These rules are called <em>heuristics<\/em>\u2014we use them as back-of-the-mind guidelines to help us quickly make decisions and find solutions to problems. Often, we don\u2019t question our rules because we believe they\u2019re inherently true. <strong>A good way to cultivate mindfulness and \u201cwake up\u201d in your life is to occasionally examine the rules you\u2019ve set for yourself.<\/strong><\/p>\n\n\n\n<p>This is an important exercise because it grants you a <a href=\"https:\/\/www.shortform.com\/blog\/how-to-understand-anything-deeply\/\">deeper understanding<\/a> of how you might unconsciously be <a href=\"https:\/\/www.shortform.com\/blog\/how-to-push-yourself\/\">pushing yourself<\/a> away from happiness. Instead of acting on autopilot and applying your rules indiscriminately, this reflection lets you take a moment to remember your values and goals and ensure your thoughts and intentions are aligned.<\/p>\n\n\n\n<p><strong>Examine the rules that you unthinkingly apply to your life. <\/strong>For example, \u201cMy children are my first priority,\u201d \u201cNever go to bed angry,\u201d \u201cBetter safe than sorry,\u201d and so on. Ask yourself: Are they true? Are they helpful? Are they creating unhappiness? <strong>Discarding the rules that don\u2019t work in line with your values and goals is helpful for several reasons.&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Your rules can mislead you, causing you to draw conclusions that don\u2019t make sense, are unlikely, or unnecessarily create negative emotions. For example, one of your rules might be, \u201cDogs are dangerous\u201d because you once saw a news story about a dog attack. A dog attack is unlikely, but your rule keeps you in a state of unnecessary fear.&nbsp;<\/li><li>Some rules may have worked for your happiness before, but no longer work for you. For example, \u201cDo whatever makes for the better story\u201d may have been a great rule to live by in your early 20s, but now it doesn\u2019t make sense for you. You\u2019ll be happier with making more responsible decisions that will help build the stable life you\u2019re now looking for.<\/li><li>You\u2019ll find that some of your rules are contradictory. For example, one of your rules might be, \u201cIf it makes you happy, buy it,\u201d while another is, \u201cDon\u2019t make unnecessary purchases.\u201d Once you see the contradiction, you can make a new rule that compromises between the two.&nbsp;<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Change Your Mind by Changing Your Behaviors<\/strong><\/h3>\n\n\n\n<p>Another way of cultivating mindfulness is to introduce practices and behaviors that are specifically aimed at helping you engage with and become more aware of the world around you.\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Awaken Dormant Parts of Your Mind<\/strong><\/h4>\n\n\n\n<p>Taking part in activities that make your brain work in new, unusual ways stops you from <a href=\"https:\/\/www.shortform.com\/blog\/living-on-autopilot\/\">living on autopilot<\/a> and forces you to become more aware of your surroundings. There are a couple of ways you could add these \u201cwake-up calls\u201d to your day.&nbsp;<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Wake-Up Call #1: Create physical reminders of your goals.&nbsp;<\/h5>\n\n\n\n<p>Each time you encounter one of your reminders, you\u2019ll be prompted to reflect on your ambitions and how you\u2019re working toward them. For example, you can put up your resolutions on sticky notes around your house to keep your goals top of mind.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Wake-Up Call #2: Try a new way of thinking about your habits.<\/h5>\n\n\n\n<p>Reflecting on your habits can take any form\u2014perhaps you perform a daily recitation of your habits to break, start a journal of your habits and desires to break them, or mediate with a recording.&nbsp;<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Wake-Up Call #3: Try a new activity.&nbsp;<\/h5>\n\n\n\n<p>Get involved in things outside the scope of your everyday activities\u2014for example, a writer might try painting instead of journaling, or a photographer might try writing. This step is especially effective if you get involved in something you know you enjoy, but haven\u2019t participated in for a long time\u2014this wakes up a dormant part of your mind. There are two awareness-boosting benefits of this exercise.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>First, because this activity is far from the work you\u2019re used to, you likely won\u2019t be good at it and can\u2019t expect a productive or lucrative outcome. This helps you develop a sense of <em>non-judgmental awareness<\/em>\u2014that is, the ability to be fully engaged in the moment without criticism.&nbsp;<\/li><li>Second, new activities get you outside your normal schedule and often into a new neighborhood among new people. This disrupts your \u201cautopilot\u201d self, promoting you to look at the world a bit differently and within the context of new experiences. This makes the present moment more vivid and engages you fully within it.&nbsp;<\/li><\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What exactly is mindfulness? Can you cultivate mindfulness without meditating? Mindfulness is a state of mind in which you are fully aware and engaged with the present moment. While meditation is the most direct way to enter this state, there are other ways to cultivate mindfulness. Here are some other things you can do to cultivate mindfulness without meditating.<\/p>\n","protected":false},"author":7,"featured_media":8356,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7,9,6],"tags":[286],"class_list":["post-35168","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-psychology","category-spiritual","tag-the-happiness-project","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Cultivate Mindfulness in Your Everyday Life - Shortform Books<\/title>\n<meta name=\"description\" content=\"The most direct way to cultivate mindfulness is meditation. And while this may work for you, there are other ways to practice being mindful.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.shortform.com\/blog\/cultivate-mindfulness\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Cultivate Mindfulness in Your Everyday Life\" \/>\n<meta property=\"og:description\" content=\"The most direct way to cultivate mindfulness is meditation. And while this may work for you, there are other ways to practice being mindful.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.shortform.com\/blog\/cultivate-mindfulness\/\" \/>\n<meta property=\"og:site_name\" content=\"Shortform Books\" \/>\n<meta property=\"article:published_time\" content=\"2021-05-22T17:13:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-05-30T16:25:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/s3.amazonaws.com\/wordpress.shortform.com\/blog\/wp-content\/uploads\/2020\/04\/peaceful-breath-air-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1709\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Darya Sinusoid\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Darya Sinusoid\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.shortform.com\/blog\/cultivate-mindfulness\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/cultivate-mindfulness\/\"},\"author\":{\"name\":\"Darya Sinusoid\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/0421cce75bc249b11e2517b3a91f9c46\"},\"headline\":\"How to Cultivate Mindfulness in Your Everyday Life\",\"datePublished\":\"2021-05-22T17:13:00+00:00\",\"dateModified\":\"2021-05-30T16:25:36+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/cultivate-mindfulness\/\"},\"wordCount\":1108,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/cultivate-mindfulness\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2020\/04\/peaceful-breath-air-scaled.jpg\",\"keywords\":[\"The Happiness Project\"],\"articleSection\":[\"Lifestyle\",\"Psychology\",\"Spiritual\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.shortform.com\/blog\/cultivate-mindfulness\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.shortform.com\/blog\/cultivate-mindfulness\/\",\"url\":\"https:\/\/www.shortform.com\/blog\/cultivate-mindfulness\/\",\"name\":\"How to Cultivate Mindfulness in Your Everyday Life - Shortform Books\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/cultivate-mindfulness\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/cultivate-mindfulness\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2020\/04\/peaceful-breath-air-scaled.jpg\",\"datePublished\":\"2021-05-22T17:13:00+00:00\",\"dateModified\":\"2021-05-30T16:25:36+00:00\",\"description\":\"The most direct way to cultivate mindfulness is meditation. 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