Five Mindfulness Habits for a Loud Season (and What the Research Actually Says)

2 min read

Halloween weekend, the holidays and fashion season all land at once. These five habits are small enough to use between call time and last call.

What the evidence says

The National Center for Complementary and Integrative Health (NIH) says meditation more than doubled among US adults between 2002 and 2022, from 7.5% to 17.3%, making it the most-used complementary approach. A 2018 analysis of more than 12,000 participants found mindfulness-based approaches beat no treatment for anxiety and depression, and worked about as well as established therapies. A 2019 analysis of 18 studies found mindfulness improved sleep quality more than education-based programs (NCCIH). NCCIH also notes that much of the research is preliminary, so treat these habits as support, not as a replacement for care.

The five habits

1. Ninety seconds of breath before you walk in. Breathe in for four counts and out for six, five times. Do it in the car or in the line at the door.
2. One sense at a time. Name five things you see, four you hear, three you can touch. It’s a quick reset in a crowded room.
3. A phone-free first hour. Let your morning belong to you before it belongs to the feed.
4. Walk it out. A 15-minute walk without headphones is moving meditation. Try the Griffith Park trails at golden hour.
5. Close the night on purpose. Write three lines: what you saw, what you felt, what you’re keeping. Sleep comes easier when the day has an ending.

A note on spirituality

People practice stillness in many traditions, and in none. Take what serves you and leave the rest.

FAQ

How long should I meditate? Start with two minutes. Consistency beats duration.

Is meditation safe? NCCIH says it’s generally low-risk, though some people report anxiety. Talk with a health care provider if you have concerns.

Photo: Griffith Observatory and the LA skyline at sunset, by Kasper Bertelsen, CC0, via Wikimedia Commons.

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