Do you ever get annoyed by all the little things you have to do each day? Getting up, getting dressed, brushing your teeth – the small stuff that somehow feels like a lot, especially on slow days. I definitely do. The fuller my schedule, the earlier I get up, and the less I even think about these things. But working part-time and being self-employed, most of my days leave me with enough space to notice – and sometimes get frustrated by – just how much I need to get done before I can finally call it a day.
I know people who just do these things without hesitation. They clear the table after dinner or pick something off the floor without thinking twice. I admire that. I even envy that. If you’re more like me, you’ll probably catch yourself at least a dozen times a week thinking, “ugh, do I really have to do this?” Spoiler: Yes, you do. And no, the complaining doesn’t help. It just makes these small necessities feel heavier. In the end, we all still have to get up at some point and go to the bathroom. Again.
Photo by Diana Polekhina on Unsplash
So… what’s the alternative?
We could try to stop overthinking and just do the thing. Like getting up at night and going to the bathroom instead of lying there, half-asleep, trying to convince ourselves we don’t really need to (let’s be honest – we usually do.) That one small shift can make a big difference to how well we sleep. But during the day? I often don’t manage it. Sure, I could “just try harder”, but that feels a lot like trying not to think about a pink elephant. And we all know how that goes. Suppressing thoughts doesn’t usually work, whether it’s something big, small, or oddly coloured.
Some people suggest distracting yourself: thinking about something else while brushing your teeth, for instance. And yes, that can help to a point. Many of us already multitask our way through the day: planning the morning while getting dressed, mentally writing emails in the shower. But in the end, I still have to do those things – every single day. Thinking about something else might help pass the time, but it doesn’t change the fact that the task still needs doing – and still feels like a chore.
What if we made it meaningful?
Here’s what I’m proposing: instead of rushing through those little daily tasks or trying to distract ourselves while doing them, we use them for something more intentional. Not to squeeze out more productivity (like mentally drafting emails while shampooing your hair) but to do the opposite – to slow down.
What if these ordinary, repetitive actions could become a space for mindfulness? A way to be present, even if just for a moment. It’s not about making yourself love brushing your teeth or celebrating the act of taking out the trash. It’s about gently turning those everyday chores into small rituals of awareness, so they serve not just your to-do list, but your well-being, too.
Mindfulness… again?
Yes, mindfulness. I know it’s everywhere these days. And you’ve probably heard you “should” practice it, that it’s life-changing, calming, magical… and somehow also connected to meditation? Well, yes – sort of. Mindfulness, as introduced by Jon Kabat-Zinn (founder of the Mindfulness-Based Stress Reduction, or MBSR, program), is simply the practice of paying attention, on purpose, to the present moment and doing so without judgment.
The key elements of mindfulness are to pay attention to the present moment, on purpose and without judgment. It is not about changing the present moment, it is not about not thinking anything and emptying your mind. It is, simply, about observing what is happening and what your mind is doing. Without judging yourself or your mind for whatever it is doing. If you have ever tried, you know that this isn’t as easy as it sounds. Our mind is active all the time. And it loves to judge us and everyone around us. Which is good, as that’s (at least partly) what we need it for. But our mind also tends to get especially attached to the negative and way less so to the positive. We end up thinking and rethinking about those things that went wrong or those we have to do again, and again.
Mindfulness doesn’t erase those loops. But it helps us notice them. And with practice, it gives us the option to pause, breathe, and choose a different response — even in the middle of the most mundane task.
Mindfulness in Everyday Moments
Of course, you could (and probably should) start a regular mindfulness meditation practice. Even just a few minutes a day can make a real difference. But what I’m suggesting right now is something smaller and more immediate: turning those little daily tasks, especially the ones you find annoying or repetitive, into moments of mindfulness. The only requirement? Be present. And try not to judge whatever comes up. Easier said than done, I know. But luckily, we’ve got no shortage of everyday moments to practice on.
Focus on your senses
Here’s how it works: choose a task. Let’s say brushing your teeth. Instead of walking around or planning your to-do list in your head, just stay in the bathroom. Bring your attention to your senses. What does your toothpaste smell and taste like? How does the brush feel on your teeth, your gums, your tongue?
Sooner or later (probably sooner) your mind will start to wander. You’ll start thinking about something completely different. That’s normal. That’s what minds do. The practice is simply this: notice the thought, let it go, and return to focusing on brushing your teeth.
If you’ve never done any kind of mindfulness practice before, you might be surprised by just how often your mind jumps around. And that’s not a failure, it’s actually the whole point. You’re not trying to stop thinking. You’re learning how to notice your thoughts without getting stuck in them. And to keep coming back to the here and now.
Over time and with practice, you’ll find it gets easier. Not perfect. But easier. And those small, repetitive moments in your day? They might just start to feel a little more spacious.
Want to take it further?
If you’d like to explore mindfulness more, there are plenty of great resources to help you get started. Meditation apps like Headspace offer a gentle introduction with guided meditations, practical tips, and accessible explanations. And if you enjoy TED Talks, I have linked two of my favourites to get you started on your mindfulness journey below. And for further reading, check out my Beginner’s guide to Mindfulness and this blog post with 3 mindfulness exercises for stress relief.
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Have you tried Mindfulness Meditation or even brushing your teeth mindfully? How was it for you? And if you would like to receive tips and exercises for your mental health regularly, sign up for my monthly newsletter!
