Leadership-life Fit4 Daily Habits to Be More Mindful

(adapted from mindful.org)

#1 Set a Purpose1. Start each day by sitting in a relaxed posture, closing your eyes, and

connecting with yourself.

2. Take three long, deep breaths—in through your nose, and out through your mouth. Tune in to your breathing.

3. Ask yourself: What is my intention for today:

1. How might I show up today to have the best impact?

2. What quality of mind do I want to strengthen and develop?

3. What do I need to take better care of myself?

4. How might I feel more connected and fulfilled?

4. Set your intention: Today, I will listen with my undivided attention, take 10 minutes to myself in the middle of the day to clear my thoughts, eat well, and exercise.

5. Check in with yourself periodically—are you honoring your intention? What impact is it having on the quality of your communications, relationships, and mood?

Enjoy your food, enjoy your life.

#2 Enjoy Eating

1. Take 10 deep breaths before you eat—pause and slow

down to transition to your meal.

2. Listen to your body and rate your level of hunger. Are you

truly hungry? How do you know? Or are your thoughts

driving you to eat (i.e. it’s supper time, or “I haven’t eaten in

7 hours!)

3. Be more mindful in choosing what to eat, when to eat, and

how much to eat.

4. Relax, slow down, and enjoy each bite!

5. If it doesn’t taste great and you don’t love it, don’t eat it!!

#3 Slow Down1. Put reminders in your path so you do what you plan to

do— put your running shoes right beside your bed so

you step on them as you get up.

2. Refresh your triggers. Use sticky notes to remember your

intentions one week, emails to yourself the next, and

calendar reminders the next.

3. Make new patterns to create more mindfulness. (which

strengthens the “slow down” part of your brain. For

example- when you see the color red, take a deep

breath, or when you unlock your car, breathe deeply

before getting in.)

#4 Workout with Purpose

1. Be clear about your purpose. With what intention do you

want to workout? Do you want to be aware of the sun on

your face with each stride of your run? To notice your

muscles working with each push on the pedal or pull of

the weeds? Visualize yourself honoring these intentions

while working out.

2. Engage in a routine that includes these phases:

warming up

getting in a flow

increasing your intensity

cooling down

resting –being aware of your senses and how you feel after

the workout

Learn More: www.mindful.org