Too Restless for Meditation? Try These Alternatives
Mindfulness practices for people who struggle with traditional meditation.
Updated May 13, 2026 | Reviewed by Monica Vilhauer Ph.D.
Many high-achievers bristle at the term mindfulness , as it conjures up an image of sitting peacefully in silence. They may have tried it a time or two, only to have given up because clearing their thoughts just was impossible, or it felt too uncomfortable to sit still when there was so much to get done.
While the “stay still with your eyes closed” form of meditation is one way of practicing mindfulness, it certainly is not the only way.
The act of mindfulness is simply to pay attention on purpose, approaching the present moment with curiosity and without judgment. In other words, mindfulness means that we are right here, right now, fully and intentionally present.
We can extend mindful awareness to our surroundings, such as noticing the colors and textures present in the room around us. We can also be mindfully aware of what is happening inside ourselves, such as noticing thoughts, emotions, and physical sensations – even the not-so-pleasant ones ( boredom , frustration, anxiety ).
So much of day-to-day life is spent on autopilot, rushing from one task to the next, or juggling many things at once. Autopilot can work well some of the time, but it can lead us into trouble when it’s the default mode.
If you’ve ever gotten home from your commute and realize you cannot recall a single detail from the drive – that’s autopilot.
Or if you reflexively snap at your partner after a long day, later to regret what you said – that’s autopilot.
The good news is that mindfulness does not require sitting still, nor does it require turning your busy mind into a vacuum devoid of thoughts.
Mindfulness can be incorporated into any activity. Here are four easy ways to include mindfulness in daily life.
How many times have you frantically eaten a meal while multitasking, or gulped down a cup of coffee while idly doom-scrolling?
Conversely, think back to the last memorable meal you savored with friends or family. What made the experience different?
Eating is a daily task, yet it is an experience we often rush through.
To practice mindful eating, begin by choosing to just be present with your meal – no screens or distractions. Before taking a bite, take a deep breath and notice the smells, colors, and textures of your food. Notice the thoughts that enter your mind as you consider taking the first bite. Then, take a bite and chew slowly, and notice how the flavors and sensations change. Fully engage the five senses as you continue to eat.
Go outside for a walk or run without music or other distractions. With each footstep, pay attention to the sensations present. How does it feel to wear shoes today? What do you notice about your feet touching the ground?
Notice your breathing and how that changes with activity.
You can also direct your awareness to your surroundings. Notice the color of blooming flowers, the temperature of the air, the chirping of birds, and anything else that intrigues you.
Choose an activity during which you typically zone out — for example, chopping vegetables, washing dishes, taking a shower, or driving.
Commit to doing this activity free of distractions, and approach it with purposeful attention as summarized above.
Also, pay close attention to what’s going on with your thoughts, emotions, and physical sensations. Maybe that means noticing a feeling of boredom, thoughts about what else you need to get done before bed, or your back aching. When these experiences come into your awareness, describe them as a curious scientist would, and see what comes up next.
Count Backwards from 57
This can be especially helpful to practice at bedtime, as it helps quiet noisy thoughts. Choosing a random number, such as 57, forces attention by preventing the mind from sliding back into autopilot.
Start by taking some intentional breaths in and out, then start counting backwards from 57 or any random number. When you notice your thoughts wander completely off track, take a deep breath and come back to the last number you remember (or start over).
If you experience feelings of frustration, take notice without criticism.
We do not need an extra 20 minutes in our day to practice mindfulness, nor do we need to do it perfectly. It can be as simple as bringing full awareness to what is already happening in daily life.
The goal of mindfulness is not to feel perfectly relaxed or erase thoughts, but simply to break out of autopilot long enough to actually participate in the present moment.
Share this post Facebook Bluesky Linkedin Email
There was a problem adding your email address. Please try again.
By submitting your information you agree to the Psychology Today Terms & Conditions and Privacy Policy
Annie Mueller, Ph.D., is a clinical psychologist dedicated to supporting outdoor athletes as they navigate loss, trauma, and the complex emotional terrain of injury and recovery.
Get the help you need from a therapist near you–a FREE service from Psychology Today.
This article is part of the Bringwise Psychology Journal — daily insights on human behavior, mental health, and personal growth.