Mindfulness tips against everyday monotony

Mindfulness tips against everyday monotony

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See the everyday with new eyes

There are always phases in which everyday life appears gray and monotonous to us. Variety and adventure? Nothing. This is especially true for many of us during the corona pandemic restrictions. While the sofa was often our longing for in the stressful everyday life before the crisis, most of us are now completely tired of spending so much time in our own four walls.

Fortunately, you can do something about it yourself, if you slowly but surely "fall on the ceiling": Dr. In an Mayo Clinic article, Stella Tran, an expert in clinical neuropsychology, tells us four tips that will bring a breath of fresh air to everyday lockdown life.

1. Think of your home as a museum

As a first tip, Dr. Tran to take a look around all of our memorabilia at home:

“Take a moment to identify and appreciate an object from your past. Do you have an heirloom from a parent? Do you have a drawing of a grandchild? Do you have a series of portraits on your fireplace that you normally pass unnoticed? ”

Pick an item and remember its history. Dr. Tran recommends that you then share the memory with another person, in person or during a (video) call, and also ask that person about a memory associated with an item.

2. Carry out everyday activities with care

One of the many advantages of mindfulness training is that it can be wonderfully incorporated into everyday life. Because theoretically we can use every activity to practice, to stay in the moment by simply fully concentrating on this process. This applies, for example, to brushing your teeth, showering, cooking or brushing.

Therefore Dr. advises Stella Tran to choose one of these everyday activities that you now want to do fully consciously every time, for example washing dishes: “Dishwashing is a great activity to cultivate mindfulness because it is a multi-sensory experience and it is usually done with autopilot carried out."

What does it mean to carry out an activity fully consciously? Try to get out of “autopilot mode”. Perceive every step of the process as if you were doing something for the very first time.

When you choose to do the dishes, you concentrate on your senses: how does the detergent smell, how does the water feel on the skin, what is the temperature? Are there any noises? What does the tableware you are washing look like? What color is it, is the surface smooth or rough?

Carrying out everyday activities in this way means that we consciously perceive them again and, at best, discover new, interesting aspects of them. Mindfulness can also reduce stress, reducing the risk of health problems such as high blood pressure.

3. Design a romantic evening

Dr. Stella Tran recommends that both singles and couples plan a romantic evening at home more often: “Transform your dining room by switching on atmospheric lights, taking out the special dishes, playing relaxing music or trying out a new recipe. You may also want to take off your slippers! "

This way the routine can be broken and you can see your home from a different perspective.

4. Consciously consume messages

As a fourth and last tip to make everyday life more mindful during the Corona crisis, the expert mentions the restriction of news consumption. It is important to update yourself regularly, but you should pay attention to where and when you do this. Constantly consuming news about the pandemic can be stressful for some people.

Specifically, Dr. Tran says: “Watch news for half an hour in the morning and / or afternoon, and then save the nights reading or other relaxing activities. Consider creating a stress-free zone (such as the bedroom) and avoid consuming messages in those rooms. ”

What does the term "mindfulness" actually mean?

The term "mindfulness" has been on everyone's lips for several years. Above all, a mindful lifestyle should help to reduce stress.

The term comes from English MBSR, "Mindfulness-Based Stress Reduction". You can find out what is hidden behind it and why it is so healthy in our article "Mindfulness: The panacea for stress".

There are courses in which you can learn the method under instruction. Some health insurance companies cover all or part of the course fees - it's best to inquire beforehand. You can find certified courses in your area or online at the Association of Mindfulness Teachers. (kh)

Author and source information

This text corresponds to the specifications of the medical literature, medical guidelines and current studies and has been checked by medical doctors.

Magistra Artium (M.A.) Katja Helbig


  • Sparks, Dana: Connecting Patients: Tips to cultivate mindfulness at home; (published 04/30/2020), Mayo Clinic

Video: Mindfulness - How To Actually Practice Mindfulness u0026 Conquer Your Emotions (December 2022).