Here was my brief experience:

1. As I was reading the linked article, I noticed that my legs were shaking up and down and then from side to side.
2. I picked up a pen to start fidgeting with.
3. I had to physically discard several notifications on my phone and laptop, incoming, uninvited distractions.
4. Several times I thought about the next article I was going to write.
5. Several times I started going through my to-do list for the day and month to make sure everything was captured.
6. It took me several starts and stops to get through the entire article.

Try this exercise:

As you identify things you are doing, some conscious, and some unconscious that become conscious as you become more aware, try to stop doing those things.

If you catch yourself after you have started the exercise, stop yourself and return to the original task at hand. Always force yourself back to the original task.

Do not use punishing language. Do not judge yourself for your unintended and often times uncontrollable changes.

Accept that the new found awareness you have is significant progress in living a more mindful and aware life.

Look at Eckhart’s steps to addressing boredom:

Step 1 is to notice you are bored or distracted.
Step 2 is to sit with the boredom.
Step 3 is to focus your attention on the inside of your body.
Step 4 feel a new state of aliveness as you work through the boredom.

Mantras are short, memorable sayings that help remind you of your values—what really matters to you.”

I take advantage of the APFL app and enter a daily intention, which happens to also be a personal mantra of mine. It is: lead with love, caring and kindness.

When I take the time to physically write that down it causes my brain to stop acting on automatic pilot and consider that this intentional mantra is how I should approach life today.

It gives me the opportunity to lean back on the intention when difficult things occur through out the day, which are inevitable, and ask myself, Am I leading with love, caring and kindness?

Here are other mantras that can help you better navigate your day and address your worry and anxiety as they rise.

1. I am not my thoughts
2. Just because it feels bad doesn’t mean it is bad
3. Less but better
4. In gentleness, strength
5. Focus on the person, not the problem

Clearing my mind first thing in the morning has been life changing. I used to wake up and immediately start engaging with the day.

This is my routine that alters how I engage with the world and change my own perspective from negative or neutral to positive and hopeful.

1. Wake up and shower first thing.
2. Make coffee (or caffeine beverage of choice)
3. Sit in my den with dim or soft lights
4. Open up APFL and set my intentions
5. Listen to a meditation or practice transcendental meditation
6. Complete my gratitudes, prayers and mindfulness in APFL
7. Read three to five articles from newsletters I subscribe to
8. Clear out inbox in order to start the day clear headed

While 8 steps, some of them taking time, might seem overwhelming at first, the clarity and leave of mind that come with it is immeasurable.

The entire routine is no more than 20 minutes and it helps tell my brain that I come first.  It helps me set a healthy boundary with myself that I matter.

There are certainly days where the routine is rushed. Creating this small habit has changed my life profoundly and is where I turn for comfort during my.