In just seven days, you can view the world with a new perspective.  

Each day of this challenge introduces a unique way to live mindfully. Instead of letting hustle and bustle be the focus of your day, tune out noise and tune in mindfulness. Learn to be present in the moment with these simple exercises. As you add insights each day, continue to practice the previous days’ actions, as well. By the end of a week, you’ll have seven opportunities to be mindful throughout your day. 

Being mindful doesn’t just mean making smarter, healthier food choices, slowing down or simply saying thank you. Mindfulness—the practice of being more present in your everyday life—has some big health benefits, including lowered stress, improved sleep and increased brainpower. 

Fortunately, mindfulness doesn’t take much time or training. By simply adding it into your daily activities, you can reap the benefits. “The great part of mindfulness practices is that they’re inherently very simple, but the tricky thing is making them part of your life on a regular basis,” says Tiffany Cruikshank, Seattle-based meditation expert and author of Meditate Your Weight. “With consistency, though, the real benefits start to accrue.” 

Day 1 

Before you get out of bed, take one minute to lie in silence and stillness. Do a mental body scan and simply feel what it’s like to be alive. 

Day 2 

On your commute to work or school or while running errands, tune into your surroundings. What do you notice that you usually pass right by or only give a brief glance? See, smell and hear everything around you to tune into the world and into others going about their lives. 

Day 3 

Carry a bottle of water with you. Every time you take a sip, think about your presence in this moment. Notice any sensations in and around your body.  

Day 4 

Before you eat lunch, pause and think about what’s on your plate. With each bite, savor the flavors and textures of the food you’re eating. If it’s possible, close your eyes as you take each bite and imagine the source of your delicious, nutritious food.  

Day 5 

Find a quiet spot where you can sit comfortably. Either with eyes open or closed, start counting your breaths. Each inhale-exhale combination counts as one. Count all the way to 10, and if possible, repeat. Pull your mind back to your breath every time it wanders. 

Day 6 

Bring mindfulness to a daily chore or activity, like washing the dishes. Instead of letting your mind race from thought to thought, pay attention to the water running over your hands. As silly as this might sound, focus solely on doing the dishes and block out any noise coming from a neighboring room. 

Day 7 

As you close out your day and prepare for sleep, notice the sensations in your body. Take a few minutes to be grateful for your day, thinking specifically of one thing you’re thankful for and the people who most touched your life today.