Ultimate Mindfulness Checklist: 65 Practices to Transform Your Day

Do you wish you could bring a little more calm and awareness into every moment of your day? If you’re a mindfulness enthusiast, you already know the power of living in the present. Yet even the most dedicated practitioners can lose focus in the hustle and bustle of daily life. This is where a handy mindfulness checklist comes in. By using a personal checklist of mindful habits, you can effortlessly weave mindfulness into everything you do – from the moment you wake up to the moment you fall asleep.

In this guide, we’ll explore why a mindfulness checklist is so valuable and show you how to create one that fits your lifestyle. Then, we’ll dive into the ultimate checklist: 65 actionable mindfulness tips to transform your day. Feel free to bookmark this post or print out the checklist so you can refer to it daily. Let’s get started on cultivating more peace, clarity and joy in your everyday routine!

Why Use a Mindfulness Checklist?

Even if you love practicing mindfulness, it’s easy to forget those good intentions when life gets busy. A mindfulness checklist is a simple but powerful tool to keep you on track. Here’s why it’s worth trying:

• Stay Consistent: Having a checklist of mindful activities serves as a gentle reminder to be present. It prompts you to pause and breathe even on hectic days. Over time, these small moments of awareness add up to a big positive change in your mindset. The Oxford Mindfulness Foundation explains that regular mindfulness practice helps build resilience and clarity – and a checklist makes this consistency more achievable.
• Build Healthy Habits: We often rely on checklists for groceries or work tasks – why not for mindfulness? Ticking off items on a mindfulness checklist helps reinforce good habits. It’s satisfying and motivating to see your progress as you incorporate more mindful moments into each day.
• Reduce Stress and Improve Focus: Mindfulness practices have proven benefits like reducing stress and improving concentration, as explored in Psychology Today’s overview of mindfulness. By following a checklist, you ensure you regularly engage in these practices. The result? You feel calmer, more focused, and better equipped to handle whatever comes your way.
• Bring Mindfulness to Every Part of Your Day: A checklist encourages you to find opportunities for mindfulness in activities you might otherwise do on autopilot. From drinking your morning tea to commuting to work, almost any moment can become a mindful moment. A list of ideas helps you remember to infuse mindfulness throughout the day, not just during meditation sessions.
• Personalise Your Practice: Your checklist is yours. You can tailor it to suit your needs and schedule. Whether you’re a busy parent, a professional with a packed diary, or a student juggling assignments, a mindfulness checklist can be customised to fit your life. It serves as a supportive framework, not a strict regime.

If you’re new to mindfulness or need help structuring your routine, our guide on How to Create a Daily Mindfulness Practice is the perfect place to begin.

Mindfulness, as defined by the experts like Jon Kabat-Zinn, is about paying attention to the present moment intentionally and without judgment. In short, using a mindfulness checklist keeps your practice both consistent and fun. It turns abstract ideas of “being mindful” into concrete actions you can do anytime. Next, we’ll discuss how to create a personal checklist that works for you.

How to Create & Use Your Personal Mindfulness Checklist

Creating your own mindfulness checklist is an empowering step toward a more mindful daily routine. Here are some tips to personalise and get the most from your checklist:

• Start Small: If you’re new to using a checklist, begin with just a few items (maybe 5 to 10) that resonate most with you. You don’t have to tackle all 65 ideas at once! It’s better to succeed with a handful of practices and gradually add more, than to overwhelm yourself on day one.
• Pick What Fits Your Life: Browse through the list below and choose items that suit your lifestyle and preferences. For example, if you have a busy morning, you might focus on quick practices like mindful breathing or setting an intention, and save longer practices (like journaling or meditation) for the evening. Make your mindfulness checklist feel relevant and achievable for you.
• Mix and Match: Feel free to mix categories or rotate practices. One day, you might emphasise mindful eating and walking; another day, mindful listening and tech habits. Variety keeps things interesting and covers different aspects of mindfulness (body, mind, relationships, etc.). You could even create a few checklists – e.g. a short weekday checklist and a longer weekend checklist.
• Use Reminders: To incorporate the checklist into daily life, use prompts that work for you. You might stick the list on your fridge, keep a copy in your planner, or set gentle phone reminders (without causing stress) for certain times of day. Some people like to check items off physically to get that little boost of accomplishment.
• Be Flexible and Kind: Remember, the checklist is a tool to help you, not another taskmaster. You won’t hit every item every single day – and that’s okay! If you miss a practice or your day goes sideways, simply reset the next day. Mindfulness is about living in the present without judgment, so apply that same compassion to yourself as you use your checklist.
• Reflect and Update: Occasionally review how your mindfulness checklist is working for you. Maybe after a week or two, you’ll notice certain practices really lift your mood, while others don’t gel with your routine. Tweak the list as needed. Add new ideas that inspire you and remove or replace items that aren’t serving you. This keeps your practice evolving with you.

By following these tips, your mindfulness checklist will become a personalised roadmap for living more consciously. For more help creating your daily practice, check out our step-by-step guide: How to Create a Daily Mindfulness Practice. Now, let’s dive into the ultimate list of mindful habits. These 65 checklist items cover morning, afternoon, evening, and everything in between. Pick the ones you love and give them a try — your journey to a more mindful day starts now!

65 Mindfulness Checklist Items to Transform Your Day

Below are 65 inspiring mindfulness practices you can incorporate into your day. We’ve organised them into sections (morning, daytime, evening, with others, tech, and additional practices) to help you find the perfect moments for mindfulness. Remember, you can check off as many or as few as you like.

Looking for even more ideas? Check out our comprehensive guide, Mindfulness Made Easy: 100 Practical Tips, for additional inspiration.

Mindful Morning Routine (Items 1–15)

Starting your day with mindfulness can set a positive tone for everything that follows. These checklist items will help you wake up gently, grounded and present:

1. Take 5 mindful breaths upon waking. Before you even get out of bed, close your eyes and focus on five slow, deep breaths. Feel the air filling your lungs and the rise and fall of your belly. This simple practice centres you and creates a calm foundation for the day.
2. Set a positive intention for the day. While brewing your morning coffee or tea, take a moment to set an intention or mantra. It could be as simple as “Today, I will be kind to myself and others” or “I am focused and present.” Say it in your mind (or aloud) and let that intention guide you through the day.
3. Do a gentle morning stretch or body scan. Before diving into your to-do list, spend a couple of minutes stretching your body. Roll your neck and shoulders, stretch your arms to the sky, or do a quick yoga pose. As you stretch, scan your body from head to toe, noticing any areas of tension. This mindful movement wakes up your muscles and tunes you into bodily sensations.
4. Brush your teeth mindfully. Instead of rushing through brushing, slow down and pay attention. Notice the taste of the toothpaste and the sensation of the brush on each tooth. Feel your feet on the floor as you stand. By treating this daily chore as a mini meditation, you practice being present even during routine tasks.
5. Shower with awareness. As you shower, really feel the water on your skin and listen to the sound of the stream. Inhale the scent of the soap or shampoo. Let the warm water relax your muscles. Rather than letting your mind race ahead to the day’s agenda, use shower time to literally “wash away” sleepiness and calmly prepare for the day ahead.
6. Savour your breakfast or morning drink. If you eat breakfast, take the time to truly savour the flavours and textures. Chew slowly and notice the taste of each bite. If you only have a morning cup of tea or coffee, cradle the warm mug in your hands. Breathe in the aroma and take slow sips, feeling the warmth. Eating or drinking mindfully nourishes your body and reminds you to appreciate the moment.
7. Step outside and breathe the morning air. Step out the door or open a window for a minute. Feel the crisp morning air on your face and take a few natural breaths. Listen to any birds chirping or observe the morning light. Connecting with nature, even briefly, can ground you in the present and boost your mood.
8. Listen to the morning sounds. Pause and tune in to the sounds around you. Maybe you hear birds, distant traffic, wind in the trees, or the hum of your home. Spend a minute just listening without judgment. This practice sharpens your awareness and brings a sense of calm as you realise the world is waking up alongside you.
9. Express gratitude for a new day. Before you dive into work or responsibilities, think of one thing you’re grateful for this morning. It could be something simple like the comfort of your bed, the sunlight through the window, or the chance to have breakfast. A quick gratitude check-in uplifts your spirit and primes your mind to notice the good throughout the day.
10. Use an affirmation or mindful quote. Pick a favourite mindfulness quote or a positive affirmation and reflect on it for a moment. You might stick an inspiring quote on your mirror or read a daily meditation passage. For example, telling yourself “Every day may not be good, but there’s good in every day” can inspire you to look for small joys as you go about your routine.
11. Move with intention as you get ready. As you dress and prepare for the day, try to move without rushing. Feel the fabric of your clothes as you put them on. When brushing your hair or tying your shoes, do it with full attention. This gentle, intentional approach can turn your morning routine into a calming ritual instead of a chaotic race.
12. Mindful commute or journey. If you commute to work or school, use that time as a mindfulness practice. Rather than stress about traffic or scroll through your phone on the train, focus on your breathing or observe your surroundings. Notice the sky, the architecture, or the people around you. Even a short walk to your car or bus stop can be an opportunity to stay present.
13. Notice nature on your way. As you travel, deliberately notice elements of nature – the colour of the sky, trees along the road, a bird flying by, or even the feeling of the sun or rain. Connecting with nature can be very grounding. Let those observations pull you out of autopilot and into the here and now.
14. Arrive and pause before starting work. When you get to your workplace or your home office, take one minute before plunging into emails or tasks. Sit or stand quietly, take a deep breath, and arrive fully. Feel your feet on the ground and your hands on your desk. This short pause helps you transition mindfully into work mode, rather than feeling instantly overwhelmed.
15. Begin your tasks with a clear mind. Start your first task of the day with full attention. Choose one task and give it your focus for a set time. By beginning work in a focused, mindful way (perhaps using the intention you set earlier), you’re more likely to stay calm and productive as the day progresses.

Mindfulness During the Day (Items 16–30)

The middle of the day can often become hectic or monotonous. These mindfulness checklist items will help you stay centred, focused, and calm through your work or daily activities:

16. Single-task instead of multitasking. Whenever possible, do just one thing at a time. If you’re writing an email, give it your full attention rather than juggling five tabs at once. If you’re eating lunch, just eat (don’t also scroll through your phone). By single-tasking, you’ll actually be more efficient and experience each activity more fully.
17. Take regular breathing breaks. Insert short breathing breaks between your tasks or meetings. For example, after finishing a phone call or completing a report, close your eyes for 30 seconds and take a few deep breaths. Inhale deeply and exhale slowly. These micro-breaks calm your nervous system and prevent stress from accumulating.
18. Check your posture periodically. During the day, especially if you sit at a desk, pause to check in with your body. Are you hunching over or tensing your shoulders? Take a moment to straighten your back gently, relax your shoulders, and unclench your jaw. Maybe each time you notice a certain trigger (like a phone notification or finishing a task), use it as a cue to sit up and breathe deeply. A relaxed posture can improve your mood and focus.
19. Use waiting times as mindful moments. Throughout the day we encounter small waits – waiting for a meeting to start, standing in a queue, or even a red traffic light. Instead of impatience or reaching for your phone, take these moments as a gift to practice mindfulness. Notice your breathing, observe your surroundings, or do a quick body scan. This turns mundane downtime into moments of peace.
20. Eat lunch mindfully. Lunchtime is a perfect chance to slow down. Step away from work if you can. Eat your food slowly and mindfully, savouring each bite. Pay attention to the taste, texture, and aroma of your food. Put aside distractions (yes, that means not working at your desk or watching the news while you eat). Eating mindfully helps digestion and gives your mind a true break in the middle of the day.
21. Take a mindful walk or stretch break. At some point in your day, take 5-10 minutes to move your body. You might step outside for a short walk, focusing on the sensation of your feet on the ground and the air on your skin. Or do a few simple stretches at your desk, feeling each movement. This not only refreshes your body but also clears your mind. You’ll return to your tasks with more clarity.
22. Do a routine task with full attention. Pick an everyday task and do it slowly and mindfully. It could be making a cup of tea in the afternoon, washing your coffee mug, or organising some papers. Rather than rushing through, engage all your senses in the task. For example, if you’re making tea: listen to the kettle boil, watch the steam, feel the warmth of the cup in your hands. Turning a mundane task into a mindfulness practice can bring a surprising sense of peace.
23. Practice mindful listening in conversations. Whether you’re in a work meeting or chatting with a friend, give the speaker your full attention. Put aside what you’re going to say next and truly listen to their words and tone. Nod or respond when appropriate, but avoid interrupting. You’ll find that mindful listening not only improves your relationships, it also helps you stay present and learn more from each interaction.
24. Check in with your emotions. Schedule a couple of “emotional check-ins” during your day. Perhaps around mid-morning and mid-afternoon, pause and notice: How am I feeling right now? Name the emotion if you can (e.g., stressed, content, anxious, excited, tired). Simply acknowledging your feelings without judgment is a mindful act. If it’s a tough emotion, you might take an extra minute to breathe or stretch. If it’s a positive emotion, take a moment to enjoy it.
25. Try a one-minute meditation. You don’t need a meditation cushion or a lot of time to meditate during your workday. Close your office door (or find a quiet spot, even if it’s the bathroom stall or your parked car) and focus on your breath for just one minute. Alternatively, focus on a calming word or observe any sensations in your body. Even a brief meditation can reset your mind and reduce stress in the middle of a busy day.
26. Keep a gratitude list at work. Keep a small notepad or a document where you jot down one thing you’re grateful for during work hours. It could be a supportive colleague, a task you enjoyed, or even the fact that the sun is shining through the window. Adding to this list each day trains your mind to look for positives. On tough days, glancing at past entries can boost your mood and remind you of what’s going right.
27. Use a calming breath technique when stressed. If you notice yourself getting overwhelmed or anxious, pause and do a quick breathing exercise. For example, try the 4-7-8 breath: inhale for a count of 4, hold for 7, exhale for 8. Repeat this a few times. This kind of mindful breathing engages your relaxation response almost instantly. It’s like hitting the reset button on stress. You can explore guided breathwork techniques through resources from Breathworks Mindfulness, who specialise in practical mindfulness for stress and pain relief.
28. Observe your environment for something new. Wherever you are – your office, home, or out running errands – take a moment to look around as if you’ve never been there before. Find one detail you hadn’t noticed previously: a pattern on the floor, a painting on the wall, the view from a different window. By actively observing, you pull your mind out of autopilot and into the present space. It brings a freshness to your routine environment.
29. Finish one task before starting the next. It’s tempting to juggle multiple things, but mindful productivity means completing one thing with focus. If possible, finish (or reach a good stopping point on) the task at hand before switching to the next. When you do switch tasks, take a brief mindful breath to “reset” your mind for the new activity. This approach reduces mental clutter and increases your sense of accomplishment.
30. End your workday with a mindful ritual. When you’ve finished work or as evening approaches, create a habit to mindfully close the day. It could be tidying your workspace, shutting down your computer, and taking a deep breath as you say “work is done for today.” If working from home, perhaps change into comfortable clothes to signify the shift. By marking the end of your workday with intention, you prevent work stress from bleeding into your personal time.

Mindful Evening Routine (Items 31–45)

Evenings are a time to unwind, reflect, and prepare for restful sleep. These mindfulness practices will help you slow down and end your day with peace and intention:

31. Transition out of work mode. Once work is done, take a few minutes to transition your mindset. Change your setting if you can — step outside for a moment or simply sit quietly in a different room. Take a deep breath and acknowledge that the workday is over. You might say to yourself, “I now release work and turn my attention to my personal life.” This mindful transition prevents lingering work worries from dominating your evening.
32. Commute (or return home) mindfully. Just as in the morning, make your journey home an exercise in mindfulness. If you’re driving, focus on the sensations of driving and stay present with the route (keeping safety in mind, of course). If you’re on public transport or walking, notice the sights and sounds around you instead of rushing. Use the travel time to decompress by staying in the moment, rather than mentally rehashing the day.
33. Be present during dinner prep. As you cook or prepare your evening meal, do it with full awareness. Wash vegetables slowly, noticing the water and textures. Chop and stir gently, enjoying the process. If you’re heating a ready-made meal or ordering in, you can still be mindful: set the table with care, breathe deeply while waiting, and express gratitude for your food. Cooking and eating are wonderful opportunities for mindfulness and often very soothing after a long day.
34. Eat dinner without distractions. Try having dinner with no TV, no phone, and no rush. Sit down to eat and give your meal your full attention, just as you did at lunch. Savour the flavours and take your time. If you’re eating with family or housemates, engage in pleasant, present conversation or even enjoy a comfortable quiet together. Treat dinner as not just fuel, but a calming experience.
35. Tidy up as a meditation. After dinner, do the washing up or light cleaning in a mindful way. Feel the warm water and soap on your hands as you wash dishes. If you wipe the table or counter, notice the motions of your arm and the clean surface appearing. Rather than viewing cleanup as a chore to get through, use it as a chance to practice mindfulness. A clean, orderly space can also help put your mind at ease for the evening.
36. Spend quality time with loved ones or pets. Your evening is prime time for personal connections. When you talk with your partner, children, or friends, give them your full attention (mindful listening again). Play with your pet and really engage – notice the joy it brings both of you. Put aside multitasking or worries during these interactions. Being truly present with those you care about strengthens your relationships and brings you into the now.
37. Limit evening screen time. It’s easy to flop on the sofa and lose the evening to mindless TV or scrolling. Instead, be intentional with your tech (more on mindful tech habits in the next section). Perhaps choose one show or decide on a specific 30-minute social media check, then turn it off. When you do watch or browse, do it actively – notice your reactions and feelings – rather than just numbly consuming. After that, give your mind a rest from screens.
38. Take an evening stroll or step outside. If possible, take a short walk after dinner or in the late evening. This isn’t about exercise or steps, but about unwinding. Feel the cooler evening air, notice the night sky or streetlights, listen to the quieting sounds of your neighbourhood. A leisurely stroll can help digestion and also signal to your body that it’s time to slow down. If a walk isn’t feasible, even standing outside for a few minutes and gazing at the sky can be very calming and grounding.
39. Engage in a calming hobby or activity. Spend part of your evening doing something relaxing that you enjoy, fully present. This could be reading a book (and truly immersing yourself in it), doing some knitting or colouring, playing music or listening to soothing songs, or practising a gentle yoga routine. Whatever you choose, do it with mindfulness – notice the details, the sensations, and the pleasure it brings, rather than letting your mind worry about tomorrow.
40. Reflect on the day’s positives. Take a few minutes to reflect on what went well today. You might journal about 2-3 highlights of your day or simply sit and recall them in your mind. Maybe you had a nice chat with a friend, or you completed a project, or you enjoyed the weather. Reliving these positive moments boosts gratitude and happiness. It also balances out the mind’s tendency to fixate on any stressors that occurred.
41. Practice an evening gratitude ritual. Beyond just reflecting, actively practice gratitude at night. For example, write down three things you’re grateful for before bed. They can be small (like “a cup of herbal tea”) or big (“my health” or “my family”). Feel the gratitude as you note each one. This habit can shift your mindset into one of appreciation and contentment, which is ideal for a restful night.
42. Unplug from devices before bed. Aim to have a “digital sunset” – a time in the evening when you power down electronics. Perhaps 30 minutes to an hour before bedtime, turn off the TV, computer, and put your phone away. The blue light and constant stimulation from devices can hinder your ability to relax. Use this screen-free time to do other calming things (like the hobbies or reading mentioned above). By unplugging, you signal to your brain that it’s wind-down time.
43. Do a bedtime body scan or meditation. When you get into bed, instead of immediately replaying the day or planning tomorrow, do a simple body scan. Starting at your feet, bring your attention to each part of your body and allow it to relax. Feel your calves, thighs, hips sinking into the bed. Move slowly upward – torso, shoulders, arms, neck, and head. Breathe slowly as you go. If you prefer, you can listen to a guided bedtime meditation. This practice releases tension and prepares you for deep sleep.
44. Focus on your breath to fall asleep. As you close your eyes, gently rest your attention on your breathing. You might notice the coolness of each inhale and the warmth of each exhale. Whenever your mind drifts into thoughts (which it will, that’s okay), softly guide it back to the breath. You can even count the breaths if that helps (for example, count 1 on inhale, 2 on exhale, up to 10 and repeat). This anchors you in the present and lulls you into sleep.
45. End the day with self-compassion. Finally, as you’re drifting off, give yourself a kind thought. You might silently say, “Today is done. I did my best, and that is enough. I am grateful for this day. Tomorrow is a new day.” Let go of any worries or self-criticisms from the day. By ending the day with a compassionate mindset, you cultivate a gentle, accepting attitude that carries into the next day.

Mindfulness with Others (Items 46–55)

Mindfulness isn’t only a solo practice – it can greatly improve how we connect with others. These checklist items help you bring presence, empathy, and compassion into your relationships and interactions:

46. Practise mindful listening with loved ones. When a friend or family member is speaking to you, give them your full attention (just as in the earlier tip about listening). Put away distractions, face them, and really hear what they are saying. Allow pauses in the conversation and respond thoughtfully rather than rushing to speak. This level of presence makes others feel valued and heard, and it deepens your connections.
47. Make eye contact and be present. In our digital age, we sometimes forget the power of eye contact. When talking to someone, especially loved ones or colleagues, make a point to meet their eyes and hold a soft, friendly gaze. Nod or smile naturally to show you are engaged. Being fully present like this can turn even a brief interaction into a meaningful, human moment.
48. Share a daily appreciation. Make it a habit to express gratitude or appreciation to someone each day. It could be thanking your partner for something ordinary (“Thanks for making dinner, it was lovely”), telling a colleague you appreciated their help, or sending a quick text to a friend to say you’re grateful for their support. Do it sincerely and mindfully, focusing on the good feeling it brings both you and the other person.
49. Give a mindful hug. The next time you hug your partner, child, or a close friend, really hug them. Pause and embrace for a few extra seconds. Notice the warmth and connection. Take a deep breath together if possible. A mindful hug can be incredibly comforting and grounding. It’s a way of non-verbally sharing kindness and presence. (Of course, ensure the other person is comfortable with a longer hug too!)
50. Practise empathy before judgment. We all encounter moments when someone irritates or upsets us. The mindful approach is to pause before reacting. If a colleague’s tone bothers you or a family member is snappy, take a breath. Try to see things from their perspective or simply acknowledge they might be having a tough time. This doesn’t mean you excuse bad behaviour, but it lets you respond from a place of calm and understanding, rather than knee-jerk anger or criticism.
51. Perform a small act of kindness. Do something kind for someone during your day, and do it with full awareness. This could be as simple as holding the door for a stranger, complimenting a coworker, or helping your partner with a task unasked. When you do the kind act, really observe the person’s reaction and your own feelings. Acts of kindness, done mindfully, increase your sense of connection and happiness.
52. Say “no” when you need to, without guilt. Mindfulness also involves being aware of your own limits. If your schedule is overwhelming, practice the art of saying no to an extra commitment (or yes to an evening for yourself). Do this kindly and mindfully, without guilt. For instance, “I would love to help but I have a lot on my plate right now, can we reschedule or perhaps someone else can assist?” Respecting your boundaries is a form of self-care that ultimately makes you more present and patient when you are with others.
53. Ask meaningful questions. Move beyond the usual “How are you?” and try asking more mindful, engaging questions in your conversations. For example, “What was the best part of your day?” or “How are you really feeling today?” Then listen to the answer (back to tip 46!). These kinds of questions encourage deeper sharing and show that you genuinely care, fostering mindful communication.
54. Practise loving-kindness meditation for others. Take a minute to silently send good wishes to someone else. You can do this during a quiet moment in your day or as part of your meditation routine. Think of someone – it could be a loved one, or even a person you find difficult – and silently say phrases like “May you be happy, may you be healthy, may you live with ease.” This classic mindfulness practice (metta meditation) cultivates compassion and positive feelings towards others.
55. Engage fully in family or community activities. Whether it’s playing with your children, attending a community event, or having a family dinner, commit to being fully present. Put aside work thoughts and turn off the TV/phone if possible. Notice the joy in small interactions – a child’s laughter, a shared joke, a moment of teamwork. Being present during these activities strengthens your sense of belonging and makes those experiences more rewarding for everyone.

Mindful Technology Habits (Items 56–60)

In modern life, technology is often the biggest distraction from mindfulness. Rather than letting tech run on autopilot, use these checklist items to develop a healthier, more mindful relationship with your devices and media:

56. Take a daily digital detox break. Carve out at least a small window of time each day when you go tech-free. It could be during meals, the first hour of your morning, or the last hour at night. During this time, put your phone on silent and step away from computers and tablets. Use that break to engage in the real world – maybe tip 21 (a walk) or tip 39 (a hobby) or just breathing and relaxing. Notice how you feel during and after this unplugged time. Often, it’s a relief to realise you haven’t missed anything crucial, and your mind feels more at ease.
57. Turn off non-essential notifications. Those pings and buzzes pull your attention away constantly. Go into your phone settings and disable notifications for apps that aren’t truly important. Do you really need social media alerts or news flashes every minute? Likely not. By reducing notifications, you reclaim control of your attention. Check your phone on your schedule, not every time it chirps. This reduces stress and the urge to constantly multitask.
58. Pause before you post or send. The next time you’re about to post on social media or send a message/email, take a mindful pause. Ask yourself: Why am I sharing this? Is it kind, true, or necessary? How am I feeling as I write it? Just a short pause can prevent reactive or mindless posting. If you notice you’re seeking validation or posting out of boredom, you might choose to hold back or reframe your message more positively. Communicating with intention makes your online interactions more mindful and meaningful.
59. Use mindfulness and wellness apps wisely. Technology isn’t all bad — in fact, it offers wonderful tools like meditation apps, breathing exercise apps, or even simple reminder apps that can prompt you to be mindful. Consider incorporating a short app-guided meditation or breathing session into your day (e.g., a 5-minute guided meditation during a break). Just be cautious not to overload on apps; choose one or two that truly help you and use them as support, not as another distraction.
60. Create an evening phone routine. Our phones are often the last thing we look at, which can disrupt sleep and mindfulness. Try this: set a specific time each night to be your “phone bedtime.” For example, by 9:30 PM, plug your phone in to charge outside the bedroom (if possible) or at least away from your bed. Maybe switch it to Do Not Disturb mode. Before you put it down, you could even quickly review if you completed any mindful practices today or tick off your checklist. Then let the phone be, and spend the rest of your evening device-free (refer back to tip 42). This habit can greatly improve your sleep quality and keep you present with your evening activities or loved ones.

Additional Mindfulness Practices (Items 61–65)

Rounding out the checklist, here are a few more powerful mindfulness practices to enrich your journey. These can be slotted into various times of day or done whenever you find a special moment for deeper practice:

61. Meditate for at least 5 minutes a day. In addition to mindful moments throughout your routine, try to have a short dedicated meditation each day. It could be first thing in the morning, during a lunch break, or before bed. Sit comfortably, close your eyes, and focus on your breath or use a mantra. When your mind wanders (which it will), gently bring it back to your point of focus. Even five minutes of daily meditation can improve your overall sense of peace and awareness. Consistency is more important than length – a little each day goes a long way.
62. Keep a mindfulness journal. Set aside time to journal about your thoughts, feelings, or observations. This could be a few minutes in the morning or at night. Write about what you noticed during your mindful practices or how you felt throughout the day. You might also record things you’re grateful for or insights about yourself. Journaling is a reflective practice that increases self-awareness. Over time, reading back through your mindfulness journal can show you how much you’ve grown.
63. Try the 5-4-3-2-1 grounding exercise. Whenever you feel anxious or disconnected, the 5-4-3-2-1 technique can instantly bring you back to the present. Acknowledge: 5 things you can see around you, 4 things you can feel (your clothing, the ground under your feet, etc.), 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This engages all your senses in the current moment. It’s a simple checklist within a checklist that can be done anywhere, and it works wonders for calming the mind.
64. Use mindful affirmations throughout the day. Pick a few affirmations that inspire mindfulness and self-compassion, and use them when needed. For example: “I inhale calm, and exhale stress,” “I am fully present right now,” or “I treat myself and others with kindness.” Write them on sticky notes or set them as reminders on your phone. When you encounter the affirmation, pause and really absorb the words. These positive, present-focused statements can re-centre you during challenging moments.
65. Read or recite something inspirational daily. Find a poem, prayer, or short passage that resonates with you mindfully and read it each day. It could be a verse from a spiritual text, a few lines from Thich Nhat Hanh or another mindfulness teacher, or even an inspiring quote page-a-day calendar. Take your time to read it slowly and reflect on it for a minute. This practice can provide insight, motivation, and a gentle reminder of your mindfulness values as you go about your life.

Congratulations – you now have an ultimate mindfulness checklist with 65 ideas to enrich your day! Remember, this checklist is a menu, not a mandate. You can choose a few items to focus on or try them all over time. The goal is to help you incorporate mindfulness into your daily routine in practical, enjoyable ways.

Bringing It All Together

A mindfulness checklist is a powerful ally in living more intentionally. By checking in with yourself and these activities regularly, you’re more likely to stay calm, appreciate small moments, and handle stress with grace. Each item on this list is a tiny step toward a more mindful life – and those steps add up.

Feel free to bookmark this page or print out the checklist and put it somewhere visible. You might keep it by your bedside, on your fridge, or in your journal. Use it to remind yourself to pause, breathe, and engage with the present moment each day.

Finally, be patient and joyful in your practice. Mindfulness is not about doing it “perfectly” – it’s about showing up again and again, willingly and kindly. On some days you’ll tick many items off your mindfulness checklist; on others, maybe just one or two, and that’s perfectly fine. The fact that you’re mindful enough to even have a checklist means you’re on the right path!

If you’re interested in training, organisations like Mindfulness Now offer accredited courses for personal and professional development.

So start today: pick a couple of practices from this list and transform your day with mindfulness. Feeling ready to dive deeper? Head over to our Get Started with Mindfulness page for simple guidance on making mindfulness a lasting habit.