Mindfulness for Health and Wellness

Video by Jonathan Parrish

A new year is perfect for resetting and refocusing on your health and wellness goals. Being more present or mindful is a great way to start. 

What is mindfulness? Mindfulness is the process or practice of gently focusing on your awareness in the present moment. Being more mindful can help you feel your best and meet the goals you set for yourself. Here are some tips to get you started.

1. Detox digitally. Set aside at least 30 minutes each day to unplug from screens. Use this time to connect with yourself, read, or simply enjoy some quiet time.
2. Consider what mindful eating means to you. When you eat, try to slow down. Savor each bite, notice the flavors, and listen to your body’s hunger and fullness cues. This simple shift can transform your relationship with food.
3. Have a morning check-in. Begin each day with a mindful moment before reaching for your phone. Take 2-3 deep breaths, set a positive intention, or simply express gratitude for a new day.

There are apps and websites that can help you incorporate mindfulness into your daily routine. Here are a few ideas:

• Keep a journal. You can reflect on your day, your successes and areas you want to improve. Journaling apps are available on the Apple App and Google Play Store. You can also use a paper journal or a simple notebook.  
• Make a family schedule. You can find scheduling/organization apps to help you create a shared family calendar, to-do lists, and shopping lists. Posting a calendar, to-do list, and shopping list in a central area of your home can also work.
• Take time to focus on your mental health. You can find multiple apps that can help you manage stress, anxiety, and sleep. There are also apps that can deliver daily positive affirmations to help you change negative thought patterns.
• Take time to plan meals. This can help make mealtimes and healthy food choices easier. Check out our MSU Nutrition and Wellness web page and the U.S. Department of Agriculture’s MyPlate website for information about the five food groups and how to make them work for you. You can also find recipes in our MSU Extension publications and on MyPlate.
• Be physically active. Incorporate movement into your day. Take a walk around your neighborhood or inside the house. Gardening even counts! There are several free fitness channels available on YouTube. Your local YMCA or community center are also great places to find fitness activities you can enjoy with others. Find an activity you enjoy!

Bottom line: Small, mindful steps can lead to significant changes over time. This year, prioritize progress over perfection and focus on habits that make you feel good.

For more helpful tips like these, please read my blog at extension.msstat.edu and follow us on Facebook. You can also connect with us by joining the MSU Extension Nutrition and Wellness Facebook group or by visiting extension.msstate.edu.

Happy New Year!