{"id":6531,"date":"2020-03-10T07:28:18","date_gmt":"2020-03-10T15:28:18","guid":{"rendered":"https:\/\/babysparks.com\/?p=6531"},"modified":"2021-01-22T12:21:12","modified_gmt":"2021-01-22T20:21:12","slug":"research-backed-mindfulness-tips-for-busy-parents","status":"publish","type":"post","link":"https:\/\/babysparks.com\/2020\/03\/10\/research-backed-mindfulness-tips-for-busy-parents\/","title":{"rendered":"Research-Backed Mindfulness Tips for Busy Parents"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text]<img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-6533 size-medium\" src=\"https:\/\/www.babysparks.com\/wp-content\/uploads\/2020\/03\/20359a-300x200.jpg\" alt=\"Mindfulness for busy parents\" width=\"300\" height=\"200\" srcset=\"https:\/\/babysparks.com\/wp-content\/uploads\/2020\/03\/20359a-300x200.jpg 300w, https:\/\/babysparks.com\/wp-content\/uploads\/2020\/03\/20359a-768x512.jpg 768w, https:\/\/babysparks.com\/wp-content\/uploads\/2020\/03\/20359a.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>Mindfulness exercises for busy parents? Like you need another item on your to-do list, right? Point taken. However, studies show that being present and tapping into feelings of <strong>joy<\/strong> and gratitude can reduce stress and improve parents&#8217; and caregivers&#8217; interactions with their children. And, once you get the hang of doing it, mindfulness is pretty simple.<\/p>\n<table>\n<tbody>\n<tr>\n<td><b><i>Highlights:\u00a0<\/i><\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Studies show that being present and tapping into feelings of joy and gratitude can reduce stress and improve our interactions with our children.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Here are 5 research-backed mindfulness hacks for busy parents:\u00a0<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Keep it simple. Be more aware of simple blessings and honor small victories.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Take advantage of natural moments of pause, like red lights or waiting in line. Use them to think about something you&#8217;re grateful for, or take a few deep breaths.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Say thank you. Showing appreciation can naturally boost your mood.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Be present and focus on one task at a time.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Plan ahead and schedule activities, even brief ones, that bring you joy.\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Here are 5 research-backed mindfulness hacks for parents who don\u2019t have time to think about being mindful.<\/p>\n<ol>\n<li><strong> Keep It Simple<\/strong><\/li>\n<\/ol>\n<p>Mindfulness practices don\u2019t have to include meditation pillows, sandalwood candles, and chimes. A lot of people think that in order to do a mindfulness exercise \u201cright,\u201d they need at least an hour of silence and a clear mind. That\u2019s not only unnecessary, but also unreasonable in today\u2019s modern world. Simply try to be more aware of simple blessings and honor small victories. For instance, allow yourself a moment of joy for scoring the best parking spot or finding your toddler\u2019s lost puzzle piece under the couch. They add up!<\/p>\n<ol start=\"2\">\n<li><strong> Celebrate Red Lights<\/strong><\/li>\n<\/ol>\n<p>Many parents describe their days as a race, zooming from one task to the next. But in the midst of all that zooming, brief delays are inevitable. Waiting at the bank, at the doctor\u2019s office, at traffic lights&#8230;you may even have to wait in line every morning to use your own bathroom! You can take advantage of these waiting times: Think about something you\u2019re grateful for, something that brings you happiness, something that makes you laugh, or someone you adore. Look, you can\u2019t <em>run<\/em> the red light! Dedicate that minute to yourself instead.<\/p>\n<ol start=\"3\">\n<li><strong> Say Thank You <\/strong><\/li>\n<\/ol>\n<p>Expressing gratitude to others is one of the most effective and efficient ways to feel good. Thank your partner for refilling the toilet paper roll. Thank your toddler for putting his socks on all by himself. Thank the crossing-guard, the cashier, the neighbor who <em>finally<\/em> remembered to pick up after his dog who habitually poops on your lawn. Showing appreciation can improve mood, strengthen relationships, and boost optimism.<\/p>\n<ol start=\"4\">\n<li><strong> Be Present <\/strong><\/li>\n<\/ol>\n<p>Being present isn\u2019t necessarily as tricky as it sounds. An important part of being mindful is the ability to focus on one thing. A <a href=\"https:\/\/www.theguardian.com\/science\/2010\/nov\/11\/living-moment-happier\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>psychological study<\/strong><\/a> found that most people are distracted from the task at hand about 46% of the time. Consistent daydreaming or worrying about what lies ahead can increase anxiety and sadness. So, if you\u2019re going to wash the dishes, really, truly, <em>wash the dishes<\/em>. Try not to let your mind wander from one stressor to the next. Also try to avoid multitasking (we get it, this is a hard one). Feel the warm water and soapy suds rush over your hands. Focus on each sippy cup, coffee stain, or greasy edge. Marvel at how shiny that plate looks! Being present and focusing on one task at a time can calm the mind and even fight off depression.<\/p>\n<ol start=\"5\">\n<li><strong> Plan Ahead<\/strong><\/li>\n<\/ol>\n<p>What\u2019s one thing that you\u2019re looking forward to today? Sharing a snack with your toddler? BabySparks activities with your baby? Catching up with an old friend? <a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/17439760.2012.671345?journalCode=rpos20\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Research<\/strong><\/a> shows that when we plan ahead to savor and enjoy a specific activity in the near future, we\u2019re more likely to find pleasure in it. Ask yourself in the morning, \u201cWhat am I excited about? Where can I find joy today?\u201d<\/p>\n<p>We hope these mindfulness shortcuts help you bring a little bit of joy, gratitude, and happiness into your everyday lives.[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column][vc_column_text]Mindfulness exercises for busy parents? Like you need another item on your to-do list, right? Point taken. However, studies show that being present and tapping into feelings of joy and<\/p>\n","protected":false},"author":3,"featured_media":6533,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[25],"tags":[143,148,3275],"age":[67,68,69,70,71,2858,2859,2860,2861],"class_list":["post-6531","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-parenting","tag-happiness","tag-mindfulness","tag-parenting-3","age-10-12-months","age-13-15-months","age-16-18-months","age-19-21-months","age-22-24-months","age-25-27-months","age-28-30-months","age-31-33-months","age-34-36-months"],"translation":{"provider":"WPGlobus","version":"2.12.2","language":"en","enabled_languages":["en","es"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false}}},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.2 (Yoast SEO v25.2) - 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