5 Things to Do Besides Journaling to Stay Mindful
I’ve always been on a quest to become more present and mindful, constantly exploring ways to keep myself grounded. Journaling has always been my go-to practice, but a recent conversation with a friend made me pause. She mentioned struggling with mindfulness at times and that got me thinking: Are there other ways to stay mindful without relying on journaling? So, I started exploring different practices, and I’ve found a few that truly help me stay connected to the moment.
Mindfulness is about being aware, not necessarily being still. It’s about noticing what’s happening right now, embracing it, and honoring your feelings without judgment. While journaling is an incredible tool for self-reflection, I’ve discovered that there are other, simpler practices that can help bring me back to the present. Here are five things that help me stay mindful beyond journaling—and maybe they can help you too.
1. Take a Mindful Walk
When I think of mindfulness, I often forget how powerful it can be to just get outside and walk without distractions. I used to rush through my walks, trying to get from point A to point B. But now, I take time to slow down and actually notice the world around me. I focus on the sensation of my feet hitting the ground, the rhythm of my breath, and the sounds of nature. The beauty of this practice is that it doesn’t require any special training, and it’s a simple way to center yourself. There’s something deeply calming about just being in motion and observing the world without distractions.
2. Breathe with Intention
It sounds so simple, yet breathing with intention has been one of the most effective mindfulness practices I’ve incorporated into my routine. I’ve realized that even in moments of stress, taking a few slow, deep breaths can help reset my mind. A deep inhale for a count of four, holding for a second, and exhaling for a count of four. This rhythmic breathing brings me back to my body and reminds me that I’m okay, right in this moment. It’s like a mini reset for the nervous system and can be done anywhere, anytime—no journal required!
3. Savor a Cup of Tea (Or Coffee!)
One of my favorite ways to slow down is by sipping on a warm cup of tea or coffee, but it’s not just about the drink itself—it’s about the process. I’ll find a quiet spot, hold the warm mug in my hands, and really notice the sensation of warmth as it spreads through my fingers. I inhale deeply, appreciating the aroma. And when I take a sip, I’m not thinking about my to-do list or what’s next. I focus only on that moment—the warmth, the taste, and the calm it brings. This simple act of savoring something small grounds me and brings me back to the present.
4. Disconnect to Reconnect
With all the notifications, emails, and messages that ping throughout the day, it’s easy to get overwhelmed. So, I’ve made it a habit to disconnect for short periods of time, especially when I’m feeling mentally drained. Whether it’s putting my phone on airplane mode for an hour or leaving it in another room while I read or take a walk, stepping away from my devices helps me reset. I love how this practice allows me to reconnect with myself without the constant pull of distractions.
5. Embrace Gratitude in the Moment
Gratitude doesn’t always have to be a big, formal practice. For me, it’s about noticing the small things throughout the day and being thankful for them. Whether it’s feeling the sun on my face or appreciating the quiet moment before the world wakes up, I pause and recognize what’s going well. Gratitude doesn’t have to be written down—it can be a mental shift that brings mindfulness into even the most routine moments. And it reminds me to stay present, focusing on what I have rather than what I’m lacking.
Whether you’re walking, breathing, savoring a cup of tea, disconnecting from your phone, or simply practicing gratitude, these small moments can help you stay grounded and present.
So, the next time you feel overwhelmed or disconnected, try one of these practices. They don’t require much time or effort, but they can bring you back to the moment and help you stay mindful—no journaling needed. Because mindfulness is not about perfection; it’s about making space to be fully present in the life you’re living right now.