Video summary

Mindfulness Made Easy: 10 Everyday Tricks

Main summary

Key takeaways

Wellness and Self-Improvement

Key wellness + mindfulness strategies (10 everyday tricks + extras)

Core mindfulness definition

  • Be fully present with what’s happening inside you (thoughts/feelings) and outside you (environment/sensations).
  • When distracted, notice the distraction and gently return to the present moment.
  • Practice experiencing thoughts/feelings without judgment (avoid “good/bad” labels—describe it instead).

How to make ordinary moments mindful

  • Turn “already happening” activities into mindfulness practice by focusing on sensory details and the experience of doing the task.
  • Build skills by connecting new practice to routines you already do: bridge new information with old information.

The 10 everyday mindfulness exercises

  1. Drawing

    • Draw for 1 to 5 minutes (e.g., a self-portrait or a simple line).
    • Notice judgments like “my drawing sucks,” then return to the drawing.
    • Group/therapist option: pass paper and each person adds a line; continue for a set time.
    • Alternative: coloring with simple shapes—no need to create “art.”

  2. I Spy (environment observation)

    • Look out a window and name what you see out loud (e.g., “tree,” “power line”).
    • Can be done as a two-person game: one names something, the other finds it and names their own.

  3. Mindful music listening

    • Listen to a song you know well: focus on lyrics, beat, instruments, and internal responses.
    • Notice body responses (e.g., tapping/moving with rhythm).
    • Try something you usually don’t listen to to increase awareness and contrast.

  4. Watch YouTube mindfully

    • Treat viewing as the mindfulness practice:
      • Observe what you notice inside (thoughts, judgments, distractions).
      • Notice reactions to presentation details (tone, speed, framing, visuals).
    • Teaching suggestion: use diverse content (e.g., silent film clips, long takes with animals/machines) to prompt noticing distraction and returning attention.

  5. Mindful eating + drinking

    • Use any snack/drink: observe wrapper/appearance, smell, take a bite slowly, notice mouth sensations.
    • Try with eyes closed for extra sensory focus.
    • Pro tip: if eating with a fork, put the fork down between bites to slow down and intensify awareness.

  6. Mindful walking

    • Take out headphones and listen to the world.
    • Notice:
      • Sounds, smells, body sensations
      • Temperature, and what pulls your attention around
    • With a friend: use an I Spy-style walking awareness game.

  7. Get your hands dirty (tactile mindfulness)

    • Touch something at home (dirt, grass, slime, tape, etc.).
    • Explore sensations: texture, slipperiness/roughness, hardness/softness.
    • Notice judgments and practice describing sensations without labeling them as “good/bad.”

  8. Dance / move mindfully

    • Put on music and move your body freely.
    • Expect judgments (especially in groups/therapy/teaching)—notice them and continue.
    • Make it easier by starting with something familiar, then try a new move you learn via YouTube.
    • Optional challenge: dance with lights/curtains open for added self-consciousness (then observe the reaction).

  9. Mindful shower

    • Shower without distractions (no music/news).
    • Focus on:
      • Sensation of water drops across skin
      • Steam and visibility changes
      • Temperature shifts and how your fingers/skin feel over time
    • Optional enhancements: adjust water temperature, add scent (e.g., eucalyptus).

  10. Play a game mindfully

    • Fully engage while playing (board game/video game).
    • Notice emotional/physical responses (racing heart, sweating, tension).
    • Example: Mario Kart—observe the judgments triggered by losing/being hit, and experience them without acting impulsively.

Bonus #11 (forgotten original list item): Cooking or baking

  • Cook/bake mindfully to slow down and enhance sensory awareness:
    • Hands-on textures, new smells, changing ingredients over time
    • Notice sensory and process changes (scrambling eggs, pouring milk, taste changes)
  • Use it to practice not rushing, especially around breakfast/one meal.

Wrap-up / productivity mindset takeaway

  • It’s unrealistic to be mindful 100% of the time.
  • The strategy is to practice frequently during easier moments, so that when life gets hard, you’re more prepared to:
    • Notice what’s happening in your body and mind
    • Make wise (less impulsive/emotional) decisions

Presenters / Sources

  • Dr. Ali Mattu (Clinical Psychologist; “The Psych Show” channel referenced)

Original video