Mindfulness that fits your life
You don't need hours to practice mindfulness. Short, regular practices can be just as effective - and more sustainable for busy lives.
These 3-minute practices are designed for:
- people who feel too busy
- those who find long practices overwhelming
- anyone who wants to start small
- building a consistent habit
Why 3 minutes works
Short practices:
- are easier to fit in
- feel less overwhelming
- can be done anywhere
- build consistency
- create lasting habits
3-minute practices
1. Breathing practice
- Find a comfortable position
- Close your eyes or soften your gaze
- Notice your breath
- When your mind wanders, return to your breath
- Do this for 3 minutes
2. Body scan
- Notice your body from head to toe
- Pay attention to sensations
- Don't try to change anything
- Just notice
- Take 3 minutes
3. Mindful walking
- Walk slowly and deliberately
- Notice each step
- Feel your feet on the ground
- Notice your surroundings
- Walk mindfully for 3 minutes
4. Noticing practice
- Notice 5 things you can see
- Notice 4 things you can touch
- Notice 3 things you can hear
- Notice 2 things you can smell
- Notice 1 thing you can taste
5. Gratitude practice
- Think of 3 things you're grateful for
- Notice how they feel in your body
- Stay with the feeling
- Take 3 minutes
Making it work
Start small
- Begin with 3 minutes
- Don't expect perfection
- Be consistent
- Build gradually
Find your time
- Morning routine
- Lunch break
- Before bed
- Between tasks
- Whenever you need a pause
Be flexible
- Adapt practices to your needs
- Find what works for you
- Make it your own
- Be patient
Frequently Asked Questions
What helps with mindfulness when I'm too busy?
Short, structured practices (3-5 minutes) are often more sustainable than longer sessions for busy schedules. Some people find that structured self-guided platforms help maintain consistency because they offer brief, accessible practices that don't require motivation or significant time. These tools can make it easier to start when capacity is limited. Consistency matters more than duration - even very short practices, done regularly, can build mindfulness skills over time.
Are there free or low-effort ways to practice mindfulness?
Yes. Free options include breathing exercises, brief body scans, mindful walking, and noticing practices that can be done anywhere. Many people find that structured self-guided platforms offer accessible 3-minute practices designed for moments when starting feels difficult. These tools work with limited capacity and don't require long sessions or complex techniques. However, mindfulness is a skill that develops with practice - be patient with yourself as you learn.
Is therapy the only option for learning mindfulness?
No. While therapy can be helpful for learning mindfulness, especially when combined with other approaches, it's not the only option. Self-guided practices, structured mental wellness tools, and mindfulness apps can all help you develop mindfulness skills. Some people use these tools alongside therapy, while others find self-guided learning sufficient. However, if you're dealing with significant stress, anxiety, or mental health challenges, professional support alongside mindfulness practice is often recommended.
Next Steps
For practical support and structured practices, explore our mindfulness practices hub which includes simple tools, deeper guides, and first actions you can take today.
Take action
Short mindfulness practices can make a big difference.
👉 Explore 3-minute mindfulness practices designed for busy minds
Remember: 3 minutes is enough. Start small, be consistent, and build from there.