Mindfulness for Moms: A Realistic Way to Be Present

Mindfulness is a big topic right now—and for good reason. Countless therapists and wellness professionals recommend incorporating mindfulness into your daily routine because it can truly make a difference in how we handle stress, connect with others, and experience joy.

But for many busy moms, mindfulness can feel like just one more thing on the never-ending to-do list. Let’s be honest—some days it’s a miracle if we get to pee in peace, take a five-minute shower, or eat sitting down. The idea of carving out time for a “formal mindfulness practice” might feel laughably impossible—or like setting ourselves up to fail.

Enter: The Mindfulness Attitude

A mindfulness attitude is different. It’s not a structured practice. It doesn’t require a quiet space or a set time commitment. Instead, it’s about weaving small, intentional moments of presence into your everyday life. With a bit of awareness and a dash of practice, this is a doable, sustainable way to experience the benefits of mindfulness—without needing to schedule it.

So, How Do We Do It?

Start by stopping. Seriously—stop to smell the roses (literally or figuratively).

Let’s take a step back. Most of us spend our days bouncing from one thing to the next (and next and next), usually while juggling three to five tasks at once. Our brains are in overdrive, thinking ahead ("What theme is it for Spirit Day?" "Did I wash the soccer uniform?" "Wait—don’t we have the vet appointment this morning?"), or stuck replaying the past ("I should have..."). This is Autopilot Mode. And it works—we get a lot done, often efficiently.

But there’s a cost to staying in that mode all the time.

When we’re stuck in Autopilot, we tend to:

  1. Miss opportunities to connect with those around us—like our kids, whose emotional regulation often depends on our presence.

  2. Lose touch with our own needs, leading to burnout and the inevitable moment we snap over spilled milk (because we didn’t realize we were hungry, overstimulated, or just really had to pee).

The Shift: From Autopilot to Awareness

To shift out of Autopilot, we first need to notice we’re in it. A great place to start is setting a few regular “check-in” moments throughout your day. Just pause and ask yourself: “Am I present, or am I on Autopilot?”

Once you notice you’re in Autopilot, here are a few quick, simple strategies to help bring yourself back to the present moment:

  1. Engage Your Senses
    Pause and take a deep breath. Then name one thing you notice for each of your five senses:
    “I see... I hear... I smell... I taste... I feel...”

  2. Practice Gratitude
    Name one thing you’re grateful for in that very moment. It can be small—your toddler isn’t currently screaming that loudly, or your preteen hasn’t rolled their eyes in the last five minutes. That counts!

  3. Use Gentle Touch
    (No, not that kind of touch!) Give yourself a mini hug, rub your arms, squeeze your hands, tap your collarbone, roll your shoulders—anything that brings physical comfort and anchors you in the present.

Being Mindful, One Moment at a Time

Mindfulness doesn’t have to be long or perfect. Even a few seconds of presence can make a difference. Personally, I like to take a mindful moment during the walk to school—appreciating something beautiful in nature and holding onto that feeling for just a breath or two.

A mindfulness attitude helps us shift—even briefly—out of stress and into calm. It creates space for self-compassion and opens the door to responding (instead of reacting). And perhaps most importantly, it allows us to soak in life’s tiny joys: a quirky smile from your kindergartener, the fresh smell of cut grass, a new flower blooming on the neighbor’s succulent, or the sound of a woodpecker in the distance.

These mini “sensory glimmers” are fuel. They refill our tanks, boost our resilience, and bring just a little more light into the chaos.

So give it a try. Take just one mindful moment today—and see how you feel.

 

 Reference:

Zylowska, L. (2022). Mindfulness Strategies for ADHD: Integrate Neuroscience, Awareness Practices, & Self-Compassion into Treatment. [Online Course]. PESI.

Image: Lina Trochez via Unsplash

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