Lachlan Brown
Life has gotten fast. Too fast sometimes.
Between the constant ping of phone notifications, juggling work deadlines, and trying to maintain a semblance of social life, we rarely get a moment to just…be.
This is exactly why mindfulness isn’t some “nice-to-have” concept anymore—it’s become a survival skill. It’s the simple but powerful practice of truly immersing yourself in the present moment, rather than letting the mind dart between regrets of the past and fears of the future
Today, I want to share five mindful habits you can adopt right now to bring more joy into your everyday life.
Let’s dive in.
1. Slow down and savor the ordinary
When was the last time you genuinely tasted your food? Or felt the texture of your clothes against your skin?
Really think about it.
We often rush from one activity to the next, barely registering what we’re doing. I’ve been guilty of munching down a sandwich in front of my laptop while juggling emails and calls. Before I knew it, lunch was gone, and I couldn’t recall a single bite.
Savoring the ordinary moments is about hitting pause on autopilot. It’s dedicating full attention to simple tasks like brewing tea or folding laundry. Not exactly glamorous, right? But there’s surprising peace in letting yourself be fully present with whatever you’re doing, no matter how mundane.
According to research, our minds wander almost 47% of the time—and that wandering mind is typically less happy than one engaged in the present. By deliberately slowing down, you give your mind fewer chances to wander into regrets or anxieties. This small shift can dramatically boost daily satisfaction.
Next time you cook dinner, instead of rushing, pay attention to the sizzle of the pan or the aroma of the spices. Notice the colors, the textures. The goal isn’t to obsess over details, but to be awake to them. The more you savor these everyday experiences, the more you’ll find genuine joy hidden in “ordinary” moments.
2. Practice conscious breathing
Conscious breathing might sound fancy, but it’s as straightforward as it gets: you focus on the air going in and out of your body. The best part is that it requires no special setting. You can do it at your desk, on a busy train, or lying in bed before sleep.
I used to dismiss breathing exercises as pointless—until I tried them.
At one of my most stressful times, I’d slip into a small meeting room for just a few minutes, close my eyes, and inhale slowly through my nose, counting to four. Then, I’d hold my breath for a moment, and exhale just as slowly through my mouth.
After a few rounds, it felt like the emotional static in my head had cleared.
Science backs this up, too. Research has found that controlled breathing can decrease stress. In simple terms, mindful breathing signals to your nervous system that it’s time to relax.
A quick tip: Sometimes, I add a mental cue like “in” for inhalation and “out” for exhalation. It’s a tiny anchor that keeps the mind from drifting. Even a minute or two can help reset your mood and energy, bringing you right back to the present.
3. Engage with deep compassion
Compassion is the heartbeat of mindfulness. It’s not just about being kind to others (though that’s absolutely important), but also about being kind to yourself.
When you cultivate compassion, you foster understanding rather than judgment. You replace impatience with empathy and anger with calm.
In my own life, I’ve noticed that as I’ve practiced more self-compassion, I’ve become far better at extending genuine kindness to others. It’s like building a muscle—the more you flex it, the stronger it gets.
One way to develop this is through loving-kindness meditation. You simply close your eyes, take a few deep breaths, and mentally repeat phrases like, “May I be happy, may I be healthy, may I live with ease.” Then, you extend these wishes to friends, family, and eventually even people you find challenging.
It might feel strange at first, but it’s surprisingly powerful for melting away tension.
Compassion also transforms how you handle mistakes—yours or someone else’s. Instead of harsh self-criticism, you begin to see each slip-up as an opportunity to learn.
As the Dalai Lama has said, “Be kind whenever possible. It is always possible.” That subtle shift in perspective can drastically change your day-to-day mindset.
4. Create mindful micro-moments
Let’s be honest, life doesn’t always grant us long blocks of time to meditate or reflect.
That’s why I’m a big believer in sneaking in “micro-moments” of mindfulness. Think of these as mini pit stops for your mind.
For example, every time you get a notification on your phone, pause for just a second. Take one mindful breath before you jump into the next task.
Or if you’re walking somewhere, put your phone away and really feel your footsteps against the ground. Notice your surroundings—trees, people, buildings, the temperature on your skin.
At HackSpirit, we often talk about how these micro-practices can accumulate over time. You might only get 15-second pauses, but throughout the day, these mindful check-ins train your brain to remain present more often. Over time, you’ll notice you worry less about random thoughts and become more engaged with your actual life.
5. Let go of perfectionism
To wrap things up, I want to talk about one of the biggest obstacles to mindfulness: perfectionism.
The endless pursuit of flawlessness can wreak havoc on your mental and emotional well-being. At one point, I was so fixated on doing everything “perfectly” that I stopped enjoying the process entirely—whether it was writing, working out, or even planning a vacation.
The ironic thing about perfectionism is that it pulls you away from the now. Instead of fully experiencing the present moment, you’re obsessed with how things “should” be. And spoiler alert: reality rarely aligns perfectly with our lofty ideals.
When I realized my perfectionist tendencies were zapping my joy, I deliberately started practicing acceptance. That meant acknowledging that my work (or workout or dinner) might not be a masterpiece—and that was fine.
Perfectionism is rooted in fear: fear of failure, fear of judgment, fear of not being “enough.” But once you train yourself to be present and compassionate (especially toward yourself), that fear gradually loses its grip.
There’s a section in my book, Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego, where I dive deeper into detaching from expectations like this but for now just know that by releasing the need to control outcomes, you become freer to witness and appreciate each moment for what it is—imperfect, but often beautiful.
Final words
Ultimately, mindfulness is about living fully in the present without letting regrets of the past or anxieties about the future weigh you down.
Slowing down to savor life, breathing consciously, cultivating compassion, embracing micro-moments, and releasing perfectionist habits are all steps toward that lofty yet attainable goal.
If there’s one thing I hope you take from all of this, it’s that mindfulness doesn’t require a fancy retreat or hours of meditation. It just demands a willingness to show up for life as it unfolds, one moment at a time.
By weaving these simple habits into your day, you’ll find that joy isn’t a place you have to chase—it’s right here in the present, waiting for you to notice it.
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