Lately, I’ve been feeling the effects of the constant distractions and hustle of being a busy college
student. Somewhere between my juggling of homework, jobs, and social life, I have forgotten how to just
be. Even in the small, in-between moments, I’ve found it difficult to do anything without multiple forms
of stimulation. This has led me to struggle with being truly present in any given moment. I decided that a
goal of mine for the remainder of the fall semester is to try reducing distractions and stimulation so that I
can become more present. Here are some ways that I will be focusing on achieving that.
- More Silence
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This might be the most challenging one for some, and possibly the one you think about the least. I’ve noticed that I never get ready for the day without music, I do homework in public places because of the background noise, and I certainly don’t enjoy eating a meal without some external stimulus. It has gotten to a point where I feel bored, under stimulated, and even a bit uncomfortable when I am in silence. My earbuds broke a few weeks ago and it felt like the end of the world to me that I would have to walk to class without music.
It is so important to be comfortable with silence. It helps us to actually hear our thoughts and feel our emotions fully. So, I encourage you (and myself) this week to pick one or two activities that you’d typically do with background noise, and try them in silence instead! If it feels uncomfortable, that’s okay – see what happens when you sit with that feeling!
- Sensory Activities
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A hobby that always gets me out of my head and puts me fully in the moment is cooking or baking. Not only does it engage all five of your senses, but it also provides you with tasks that are not overly challenging, but immersive enough to keep you focused on just what is in front of you.
Collaging and junk journaling is another activity I enjoy for this purpose. It allows me to get the creative juices flowing without exerting too much energy or needing perfection. It also helps me to meet myself wherever I am at, and express my mood in an easy and low-pressure way.
- Limit Caffeine
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This is my least favorite, but unfortunately the one I probably need the most. You may not immediately associate caffeine as something that would disrupt mindfulness. While caffeine can be helpful for optimizing focus and mental clarity, it is also a powerful stimulant. As a caffeine addict myself, I have found that going without it affects me similarly to being without music and other external stimuli. It is hard to be fully present in your body if you are always needing a stimulant to keep you afloat.
- Physical Movement
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When my thoughts are moving too quickly and I can’t enjoy the moment, I love to get up and physically move. This is usually most effective with fast-paced or intensive workouts like cardio and lifting. It allows me to get out all of the stagnant energy and keep myself going, rather than being so caught up in the entanglements of my mind.
- Social Media
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Last but not least, the one you’ve heard a million times before: put down your phone! There’s no way I could have written a mindfulness article without slandering social media a bit. Of course, it is a great place to engage with others, and even to gain new insights and inspiration when used correctly and moderately. However, we all know how easy it can be to fall down the rabbit hole and not catch yourself until an hour (or three) into doomscrolling. Truly, nothing takes you out of your own life like watching others’ lives.
I encourage you to try out some of these tips as we move into midterms and the holidays. Maybe even use these ideas as a starting point for thinking about more mindful activities specific to you and your needs!