Mindful Minutes Activities
Here are a few ways to slow down—pick one a day for the whole month of October.
Your Mindful Menu
Texas Children’s experts have curated a list of ideas below,
Mindfulness Moments
Quick practices to focus your mind and calm your body
- Gratitude 3-2-1
List 3 things you see, 2 things you hear, and 1 thing you smell. It’s a fast way to reset and feel grounded. - Deep breathing
Try boxed breathing. Breathe in for 4 seconds, hold for 4, out for 4, hold for 4. Repeat for 2–5 minutes. - Sound scan
Sit quietly and list 6 different sounds you hear around you. - Candle gaze
Light a candle and just watch the flame flicker for a few minutes. Notice how your thoughts slow down. - Body check-in
Mentally scan from head to toe. How does each body part feel? Don’t judge — just notice. - Mood check-in
Ask yourself, “What am I feeling right now?” Don’t try to solve or change your mood at this point — just name it. - Go outside
Go outside for 10 minutes and pay attention to how the wind or rain or heat or cool feels. - Name game
List the things you see, hear and smell around you. What are you grateful for from what you just listed?
Wellness Boosts
Activities that nourish your body and mind
- Stretch or Yoga
Spend 10 minutes stretching or following a simple yoga video. Breathe deeply as you move. - Slow down and savor
Slow down and delight in the experience: let each bite reveal new flavors, pause to appreciate the textures and aromas. - Hydrate with purpose
Drink a glass of water with your full attention. Notice how it feels to nourish your body. - Declutter a small space
Toss expired condiments in your fridge or clean out your inbox. It can be very satisfying. - Tidy one area
Organize one category of clothes in your closet or drawer. Small wins count! - Pet play
Spend 15 focused minutes playing with your pet. Let their joy rub off on you. - Take a Bath
Take a bath and allow yourself to soak for as long as you want. - Healthy Eating
Try a new food item or cuisine you’ve never tried before.
Creative and Relaxing Acts
Unwind, express yourself, or share some joy
- Journal
Write about your day, your emotions, or a moment that made you smile. - Music reset
Listen to your favorite upbeat song or try a genre that’s totally new to you. - Photo reset
Change your phone or computer’s wallpaper to something that brings you joy, like a picture of your pet, child, or a peaceful scene. - Create something
Doodle, paint, write a poem, bake, or try a DIY project — anything that feels fun or enjoyable. - Write a thank you note
Write a short note (text or handwritten) to someone who made a difference in your life. - Make an accomplishment list
Write down five things you’re proud of, big or small. - Pay Attention to Joy
Do something you are good at, like dancing or cooking, and pay attention to the joy it brings you. - Teach yourself something new
Take some time to learn some new information about something you are passionate about
Social and Emotional Connection
Being mindful to be more connected
- Call or text a friend or loved one
Connect with someone just to say hi, with no agenda, just focusing on good conversation. - Visit with a friend
Invite a friend for coffee or ice cream. - Say no (mindfully)
Give yourself permission to say no to something that’s draining your energy. - Host a game night
Host a board game or virtual game night. Laughter is mindful, too! - Plan joy
Set aside time to plan something fun or joyful for yourself, such as a future trip, a movie night, or self-care treat. - Do what you love
Cook a favorite recipe, dance in your kitchen, volunteer for a cause, and just enjoy being you. - Reflect on a memory
Think about one of your favorite memories with someone and reach out to them about it.
Mindfulness Made Simple
Mindfulness is the practice of being fully present in the moment — aware of where you are, what you’re doing, and how you’re feeling, without judgment.
Practicing mindfulness helps:
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Reduce stress and anxiety
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Improve focus and memory
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Boost emotional resilience
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Enhance overall well-being
How to Practice Mindfulness:
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Pause and take a deep breath
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Notice your thoughts, surroundings, and sensations
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Let go of distractions and be in the now
You don’t need expensive tools or lots of time
— just one mindful minute a day can make a difference.
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