23 Ways to Practice Mindfulness in 2023


  1. Take three deep grateful breaths before getting out of bed.
  2. Set an intention for your day.
  3. Smile at yourself in the bathroom mirror.
  4. Stretch, even if you only have five minutes.
  5. Don’t check your phone while drinking your tea or having breakfast.


  1. Consciously walk as much as you can.
  2. Create mindful transitions between phases of the day. Make time to stretch and take a few deep breaths in between.
  3. Doodle during your breaks instead of scrolling through social media.
  4. Practice gratitude for any tiny or big progress you make each day.
  5. Notice any negative thought patterns and question them.
  6. Always keep a bottle of water with you to stay hydrated.
  7. Try not to make your lunch at work a “working lunch”. If you can, don’t eat at your desk.
  8. Try not to multitask. Don’t think about another project while you are focusing on one. Try giving each project a 45-minute slot.
  9. Write the lesson from every ‘mistake’, knowing that it is all part of being human.
  10. Practice sending compassion to people who trigger/ annoy/ frustrate you.

Winding down/Nighttime

  1. When you get home, be fully present to your family. Greet them, hug them, listen to them and not try to send that “last message”.
  2. Remind yourself at the end of each day – “whatever I got done today is enough, wherever I am is enough, and who I am is enough.”
  3. No gadgets on the dining table.
  4. Keep a book by your bedside. You are more likely to read if one is close by, even if it’s just for a few minutes each day.
  5. Either write down or think about five things that you’re grateful for and five things that made you smile that day.
  6. Make a quick list of anything important you need done the next day so you won’t worry about it through the night.
  7. Think about, write down or read an affirmation you find inspiring.
  8. Try to get at least 7-8 hours of sleep.
Nidhi Kush Shah
Nidhi Kush Shah

Nidhi Kush Shah is a leadership and communication skills coach, motivational speaker, writer, and entrepreneur.
She is passionate about coaching individuals and teams to amplify their personal brand, communicate with impact and lead at their highest potential. With this intention, she launched her own business, Alchemy Consulting in 2011. Her client base includes global multinational firms across sectors like financial services, legal, professional services, luxury and retain, hospitality and non-profit organizations.
She is also a poet who loves her yoga, nature hikes and morning masala chai. She lives in Hong Kong with her husband and two kids.

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