Mindfulness · worksheet 40
You don’t need to find extra time: you can practise during an activity you already do every day. It is simply about really being there while you do it.
Before you start
- What it is for: To practise mindfulness without finding extra time, during an activity you already do.
- As long as the activity lasts (2 to 10 minutes), every day for a week.
- Choose something you do every day on autopilot: that way you don’t have to find extra time.
- You don’t have to enjoy it: just be there while you do it.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Note what you noticed for the first time and where your mind went. Over time, you will notice sooner when you are switching to autopilot.
If you find it hard
Choose a short daily activity (brushing your teeth). If you forget, put a small reminder where you do it.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Bring mindfulness into daily life by choosing a routine activity (brushing your teeth, showering, washing up) and giving it full attention.
People who “don’t have time” to meditate, rumination during automatic tasks. Duration: A few minutes a day for 1-2 weeks.
References
Segal, Z. V., Williams, J. M. G. & Teasdale, J. D. (2013). Mindfulness-Based Cognitive Therapy for Depression (2nd ed.). Guilford.
Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delacorte.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
