How can you stay mindful when you don't have "time" to meditate? [Friday: Mindfulness by Miles]

From the desk of Miles Everson:

Hi!

We only have a few hours left before we officially start the weekend!

Today, I’m excited to talk to you about a topic that I’m sure many of us can relate to. In these “Mindfulness by Miles” articles, I talk about health, wealth, well-being, happiness, future of work, book reviews, marketing, tips, etc. with hopes to help you thrive, not just survive.

Are you ready?

Keep reading the article below to learn how you can sneak peace and calm in your always on-the-go schedule.

How can you stay mindful when you don't have "time" to meditate?

You check your phone before your eyes fully open…

Emails. DMs. Deadlines. News. Notifications.

It’s just 6:03 AM—and yet you already feel behind.

The rest of the day doesn’t slow down. It’s a whirlwind of calls, meetings, multitasking, errands, and that creeping sense of “I should be doing more.”

At the end of the day, you fall into bed with your brain buzzing, body tense, and a to-do list that’s longer than when the day started.

Does this sound familiar?

Here’s the thing: You don’t need more hours in the day. You need more presence in the hours you already have.

That’s where mindfulness comes in.

… but wait! Before you roll your eyes at the thought of meditation pillows and long retreats, let’s get something straight:

Mindfulness doesn’t have to be another thing on your to-do list .

It can be woven gently and effortlessly into what you’re already doing—making your busy life not just manageable, but also meaningful.

At its core, mindfulness is the act of being fully present in the current moment—aware of where you are, what you’re doing, and how you’re feeling—without judgment.

It’s not about clearing your mind or becoming a monk. It’s about pausing to notice your life instead of racing through it on autopilot.

Science backs this up: Even short bursts of mindfulness have been shown to reduce stress, sharpen focus, improve decision-making, boost creativity, and promote emotional resilience.

However, what if you don’t have time to sit cross-legged in silence for 20 minutes a day?

Well, the truth is you don’t need to. Here's how to sneak mindfulness into your daily routine without adding a single thing to your calendar!

• Wake Up With Intention (30 seconds)

  Before you grab your phone or jump out of bed, take a few deep breaths. Feel the weight of your body on the bed. Notice how your chest rises and falls.

  Then, ask yourself:

  “How do I want to show up today?”

  Even just one mindful breath before the day begins can set a completely different tone.

• Turn Everyday Routines into Grounding Rituals

  You brush your teeth, shower, drink coffee, and commute daily. Why not do it with presence?

  Feel the water on your skin in the shower…

  Notice the aroma and taste of your morning coffee…

  Watch the world outside the window instead of scrolling…

  You will see, these small pauses become anchors—micro-moments of calm in an otherwise chaotic day.

• Breathe Before You React

  That email made your heart race. The meeting ran long. The client changed the brief—again.

  Before you respond, take a single breath. That moment of pause can mean the difference between reacting emotionally and responding thoughtfully.

  Besides, this small habit builds emotional intelligence, strengthens your relationships, and helps you lead with clarity and compassion.

• Be Where Your Feet Are (Even While Walking)

  Walking from your car to the office? Between meetings? Down the hallway?

  Instead of thinking about what’s next, pay attention to the sensation of your feet hitting the ground, your breath moving in and out, and the sounds around you.

  These are walking meditations in disguise, and they don’t take any extra time.

• Eat With All Five Senses (Yes, Even Lunch at Your Desk)

  Mindful eating doesn’t mean a slow candlelit meal. It could be just the first bite.

  Try this:

  Pause. Look at your food. Smell it. Take one slow bite. Chew. Taste. Feel.

  Even 60 seconds of mindful eating can help improve your digestion, reduce overeating, and shift your nervous system from stress mode to rest mode.

• Use Tech as a Trigger for Mindfulness

  Turn your phone’s buzz into a breath cue.

  Every time you get a notification, use it as a reminder to pause, inhale deeply, and check in with yourself before diving back in.

  The same goes for refreshing your inbox, switching tabs, or reaching for your phone out of habit.

• End Your Day With a Mental Reset

  As you get ready for bed, instead of doomscrolling, try this:

  Think of three things you’re grateful for.

  They don’t have to be big: A good meal, a text from a friend, the sound of rain, etc.

  This small shift rewires your brain for joy, and it helps you fall asleep with a lighter heart and a clearer mind.

See? Mindfulness isn’t just a wellness trend—it’s also a life strategy that helps you in your:

• Career - You make better decisions, lead more effectively, communicate more clearly, and reduce burnout.
• Mental health - You manage stress, increase emotional awareness, and cultivate resilience in tough moments.
• Relationships - You listen more deeply, respond more thoughtfully, and connect more authentically.
• Daily life - You move from “just getting through the day” to actually experiencing it. You become the kind of person who doesn’t just survive the chaos but also thrives within it.

The bottom line?

Presence over perfection!

You don’t need to be perfectly Zen to benefit from mindfulness; you just need to pause more often, breathe more deeply, and notice more fully.

By sneaking in these small moments of presence throughout your busy day, you’re not adding another task—you’re creating a more centered, meaningful, and sustainable way of living and working.

… and maybe, just maybe, you’ll start feeling a little more human in the midst of all the hustle.

Hope you find today’s topic helpful!

Happy Friday, everyone!

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