It’s been a popular buzzword in self-care circles recently, especially during the pandemic, though it’s rooted in Buddhist spiritual practices from more than 2,000 years ago: the practice of mindfulness. It can lead to more intention and less reactivity in daily life, which, when made a priority, can reduce stress and increase productivity.

But what exactly is mindfulness? According to mental health experts, it’s objective awareness of the present moment. It’s more than a to-do list, though intentional habits nurture it; ideally, it’s a state of being. It encourages a person to recognize the power of the present moment, instead of being preoccupied with the past or anticipating the future, and experiencing related stress and anxiety.

A 2019 study of college students by the National Institutes of Health found that, while one-third said they were experiencing high levels of stress and anxiety, none of them reported the same level after a six-week yoga and meditation program, indicating that mindfulness and its related practices can decrease tension significantly.

Mindfulness comes with many benefits, including better emotional control, deeper tolerance for challenges, increased concentration and more compassion for oneself and others. Those who commit to intentional mindfulness report a reduction in cyclical (and unhelpful) thoughts, better mental clarity, less emotional reaction, less stress and more satisfactory relationships with family and colleagues.

Here are six practices to make mindfulness a way of life.

1. Wake up with purpose.

Upon waking, sit upright in a chair in a quiet place, open your hands on top of your knees and take note of your back against the seat and your feet flat against the floor. Close your eyes, take deep breaths and notice the rise and fall of your chest. Then ask yourself what your intention is for the day: What mindset do you want to develop? How can you show up better for the people around you? How can you take better care for yourself? During the day, pause and check in on that intention.

2. Clear your mind by meditating.

Take a few pauses during the day and meditate. Move away from your laptop and phone, sit in a relaxed position on a yoga mat, open your hands and close your eyes. Try to quiet your mind and repeat a calming word or phrase to center yourself. Take deep breaths, taking note of your rising and falling chest, and try to focus your attention on the moment. Make sure to start slow. Your first few sessions may just be breathing exercises. As you become more focused in subsequent sessions, you can move into more intense meditation.

3. Block out time for lunch.

It bears repeating: lunchtime away from your desk should be non-negotiable. Step away from your laptop and phone, and move to a quiet place to enjoy a meal. Be intentional as you enjoy the food – don’t rush through it – and try meal planning so you’re not taking time during your lunch figuring out what you can scrounge together. If you have a significant other or roommate working in the same space, coordinate lunch together. You’ll be able to get out of your head and regroup before addressing afternoon tasks.

“Move to a quiet place away from your desk to have lunch, and don’t rush through the meal.”

4. Get moving.

Take time during the day to be active. While it might be an hour on the treadmill or stationary bike, mix it up by figuring out what you need daily. Listen to your body. It could be a deep-muscle stretching session, a 15-minute walk around the block, or even a dance party (there are plenty of options on YouTube). It’ll clear your mind and give you a boost of energy that will carry you through the rest of the day better than another cup of coffee.

5. Express yourself by journaling.

In the evening, after work/family obligations are finished, take five to 10 quiet minutes and journal about the day. Note your wins, areas for improvement and progress toward the intention you had set for yourself upon waking that morning. If you feel you need to express yourself about a stressful situation, the journal is a safe place to write it all down. Journal as much as you need – it’s a cathartic exercise that can release tension and help you be more mindful (and less reactive) during daily activities.

6. Use an app for guidance.

If you need help reminding yourself to check in during the day and take pauses, consider an app. Platforms like Calm, Headspace and Stop Breathe Think provide pause reminders and guided meditation exercises you can use during the workday or on the go. They’ve proven popular these past couple years; according to market research firm Statista, revenue for the Calm app increased from nearly $15 million in Q4 of 2019 to almost $24 million in Q1 of 2021. A reminder from an external source can be the push you need to take a break.