Mindfulness for People Who Struggle to Sit Still

Many high-achievers struggle with meditation. They may have tried it once or twice, only to have given up because clearing their thoughts just felt impossible, or it was too uncomfortable to sit down when there was just so much left on the to-do list.

While the “stay still with your eyes closed” form of meditation is one way of practicing mindfulness, it certainly is not the only way.

The act of mindfulness is simply to pay attention on purpose, approaching the present moment with curiosity and without judgment. In other words, mindfulness means that we are right here, right now, fully and intentionally present.

We can extend mindful awareness to our surroundings, such as noticing the colors and textures present in the room around us. We can also be mindfully aware of what is happening inside ourselves, such as noticing thoughts, emotions, and physical sensations – even the not-so-pleasant ones (boredom, frustration, anxiety).

In the modern world, much of day-to-day life is spent on autopilot, rushing from one task to the next, or juggling many things at once. Autopilot can work well some of the time, but can lead us into trouble when it’s the default mode.

If you’ve ever gotten home from your commute and realize you cannot recall a single detail from the drive – that’s autopilot.

Or if you reflexively snap at your partner after a long day, later to regret what you said – that’s autopilot.

The good news is that mindfulness does not require sitting still, nor does it require turning your busy mind into a vacuum devoid of thoughts. Mindfulness can be incorporated into any activity. Here are four easy ways to include mindfulness in daily life.

Mindful Eating

How many times have you frantically eaten a meal while multitasking, or gulped down a cup of coffee while idly doom scrolling?

Conversely, think back to the last memorable meal you savored with friends or family. What made the experience different?

Eating is a daily task, yet it is an experience we often rush through.

To practice mindful eating, begin by choosing to just be present with your meal – no screens or distractions. Before taking a bite, take a deep breath and notice the smells, colors, and textures of your food. Notice the thoughts that enter your mind as you consider taking the first bite. Then, take a bite and chew slowly, and notice how the flavors and sensations change. Fully engage the five senses as you continue to eat.

Walking or Running

Go outside for a walk or run without music or other distractions. With each footstep, pay attention to the sensations present. How does it feel to wear shoes today? What do you notice about your feet touching the ground? Notice your breathing and how that changes with activity. You can also direct your awareness to your surroundings. Notice the color of blooming flowers, the temperature of the air, the chirping of birds, and anything else that intrigues you.

Any Daily Task

Choose an activity during which you typically zone out - for example, chopping vegetables, washing dishes, taking a shower, or driving. Commit to doing this activity free of distractions, and approach it with purposeful attention as summarized above. Also pay close attention to what’s going on with your thoughts, emotions, and physical sensations. Maybe that means noticing a feeling of boredom, thoughts about what else you need to get done before bed, or your back aching. When these experiences come into your awareness, describe them as a curious scientist would, and see what comes up next.

Count backwards from 57

This can be especially helpful to practice at bedtime, as it helps quiet noisy thoughts. Choosing a random number such as 57 forces attention by preventing the mind from sliding back into autopilot. Start with taking some intentional breaths in and out, then start counting backwards from 57 or any random number. When you notice your thoughts wander completely off track, take a deep breath and come back to the last number you remember (or start over). If you experience feelings of frustration, take notice without criticism.

Conclusion

If you’ve ever struggled with meditation, know that you are not alone. Many high-performing adults are drawn to mindfulness, yet struggle with traditional approaches that require stillness.

You do not need an extra 15 minutes in your day, nor do you need to do it perfectly. As outlined above, mindfulness can be as simple as something that you are already doing in your daily life. The goal of mindfulness is not to feel perfectly relaxed or think of nothing, but simply to break out of autopilot long enough to actually participate in the present moment.

If you’re an athlete or high-performing adult navigating anxiety, burnout, or major life transitions, Summerland Psychology offers therapy for adults across Washington and 40+ PSPACT states via telehealth. Reach out to schedule a free phone consultation to get started with therapy.

Author Bio

Dr. Annie Mueller is a licensed clinical psychologist and founder of Summerland Psychology, a private practice serving adults in Washington and PSYPACT states via telehealth. Her work focuses on anxiety, depression, trauma, life transitions, and supporting athletes and high-performing individuals.

This post also appears on Psychology Today.