by Simone, MSc Coaching Psychology

4 min read

Imagine for a moment that your life is like a movie. On a good day you might be Tom Cruise in Mission Impossible on a bad day you might be the Donkey from Shrek. Too often, we’re stuck critiquing the script, worrying about the next scene, or replaying a blooper reel from the past. Mindfulness—the kind embraced by Acceptance and Commitment Therapy (ACT)—is all about stepping off the director’s chair and into the role of being fully present in the scene unfolding right now.

Let’s take a look at what mindfulness means, why it’s the ultimate technique for living well, and how you can cultivate it in practical, accessible ways.

What is mindfulness?

Mindfulness is the ability to consciously focus on the present moment with openness, curiosity, and acceptance. It’s not about zoning out or forcing yourself to “stay positive.” Or about sitting on a yoga mat for hours listening to birds chirping (though, you can do it that way if you like). Instead, mindfulness is about being present—really present—with whatever is happening, even if it’s uncomfortable.

ACT emphasizes two key aspects of mindfulness:

1. Being present: Anchoring yourself in the now instead of getting lost in past regrets or future worries.
2. Openness and acceptance: Allowing thoughts, feelings, and sensations to come and go without trying to control or judge them.

Think of mindfulness as a way to disengage the autopilot to fully engage with your life—the challenges, joys, and everything in between.

Why mindfulness matters

Life is messy, unpredictable, and full of distractions. Without mindfulness, it’s easy to get swept away by thoughts like “I’m not good enough” or feelings like frustration and fear. This mental clutter keeps us from living in alignment with our values.

Mindfulness helps you:

Reduce stress and anxiety: By stepping back from unhelpful mental loops.

• Build resilience: By staying grounded, even in tough situations.
• Improve relationships: By truly listening and being present with others.
• Enhance wellbeing: By savoring the small, beautiful moments in life.
• Perform strongly:  By focusing on what really matters in the moment of performance.

In short, mindfulness is the foundation for a meaningful, values-driven life.  And most elite performers practice it in one way or another.

Techniques for developing mindfulness

Ready to grow your mindfulness muscle? Here are some practical tips to get started:

1. Practice the “3-2-1 grounding technique”

When your mind starts racing, bring yourself back to the present with this quick sensory check-in:

• Notice 3  things you can see around you.
• Notice 2 things you can touch (and touch them!).
• Notice 1  thing you can hear (even the faint ones).

This exercise helps you reconnect with your environment, pulling you out of your head and into the moment.

2. Tune into your breath

Your breath is always with you—use it as an anchor when your mind wanders. Try this simple breathing exercise:

1. Inhale deeply for 4 counts.
2. Hold your breath for 4 counts.
3. Exhale slowly for 4 counts.

As you breathe, notice the sensation of air entering and leaving your body. If your thoughts wander, gently guide your attention back to your breath, like herding a curious puppy.

As simple as this sounds, I can not overstate the power of this exercise.  I have used this myself before big performances and I have coached others to use this technique as well.  It really works.

3. Observe your thoughts, don’t wrestle them

Our mind will throw out all kinds of thoughts—some helpful, some not. Instead of fighting them, practice cognitive defusion:

• Imagine each thought as a leaf floating down a stream. Watch it drift by without trying to stop or chase it and wait for the next one to appear.
• Name your thought, thank your brain for the thought, and continue doing what you planned.

The goal isn’t to eliminate thoughts but to see them for what they are—just words passing through your mind.

4. Savor small moments

Mindfulness isn’t just for hippies—it’s for everyday life. Try this:

• When you drink your morning coffee, notice its aroma, warmth, and taste.
• During a walk, pay attention to the feeling of your feet on the ground and the sounds around you.
• When eating, slow down and truly savor each bite.

These small moments of mindful presence add up, grounding you in the richness of daily life.

5. Set a “mindfulness alarm”

Pick a daily cue—a phone notification, a certain time of day, or even brushing your teeth—and use it as a reminder to pause and check in:

• “What am I noticing right now?”
• “What do I feel in my body?”
• “What’s one thing I’m grateful for in this moment?”

Regular mindfulness check-ins help you build the habit of staying present.

Mindfulness in action: living fully in every scene 

Mindfulness isn’t about changing or deleting your thoughts or feelings. It’s about showing up even when its a sh*t show and making the very most of being alive. Whether you’re facing a tough moment or savoring a joyful one, mindfulness keeps you grounded in the now, making life richer and more meaningful.

So start small, stay curious, and let mindfulness help you live the life you want—one present, purposeful moment at a time.

Ready to hit pause and step into your life? Try one tip today and see where it takes you.