Low Effort, High Impact: Simple Practices for Life’s Busy Seasons
Fall always feels like a reset button, doesn’t it? Kids head back to school, work ramps up, routines shift, and suddenly the pace of life speeds up. For many of us, this season of change is exciting, but it can also feel overwhelming.
If you’ve noticed yourself juggling endless to-do lists, rushing between responsibilities, or feeling like there’s never enough time in the day, you’re not alone. This is exactly when stress and tension sneak into our bodies, and when our nervous systems and minds could use some extra care. That’s where a simple, low effort mindfulness practice comes in.
And if you’re thinking: I’m just too busy to add a mindfulness practice to my routine! – keep reading, because becoming more mindful doesn’t have to take hours. In fact, the simplest routines can take just a few minutes and create profound shifts in your life.
Why Mindfulness Matters in Busy Seasons
If you work in healthcare, education, or the non-profit world (like many of my clients), chances are your days are already full of giving. You spend your time helping others – patients, students, clients – and now, with fall in full swing, maybe even helping your kids adjust to their new routines too.
But while you’re so busy being there for everyone else, who’s helping you? This is the perfect time to create your own “back to YOU” routine. A reminder that your well-being matters just as much as the people you care for.
That’s where mindfulness becomes such a powerful (but simple!) tool. And here’s the part most people miss: mindfulness is not about how much time you spend sitting cross-legged on a cushion. It’s about the quality of your presence. A few moments of genuine awareness can be far more impactful to nervous system regulation than an hour of going through the motions.
Low-Effort, High-Impact Mindfulness Practices
If you’re wondering how to practice mindfulness daily when you’re short on time, here are a few of my favourite “low effort, high impact” practices you can try right away:
1. Go on a noticing walk
Instead of listening to music or a podcast, try a short walk where your only goal is to notice what’s around you. How many different colours can you spot? What sounds do you hear? Can you feel the change of the season in the air? A simple walk like this gets you out of your head and into the present (and trains your brain to continue to do so throughout your week).
2. Connect to your senses
Right now, as you read this, pause and tune into your body. What do you see around you? What sounds can you hear? Can you feel the chair under your legs or the texture of your shirt on your shoulders? This simple shift brings you back to the here and now.
3. Take three focused breaths
This is my favourite short mindfulness meditation. Just three deep, intentional breaths where your attention is only on the inhale and exhale. That’s it. Your body and mind will feel the difference almost immediately. Consider this your queue to pause and try this mini meditation, right now!
4. Take more mindful sips
As I write this, I'm at my local coffee shop, enjoying an earl grey tea (I’m in my Granny era too, Taylor!) Just now, I took a moment to have a mindful sip. Here’s how: the next time you sip your coffee or tea, slow it down. Notice the smell before you take a sip. Feel the temperature as it touches your lips. Taste the flavours on your tongue as you swallow. It takes no extra time, but it makes something ordinary feel… extraordinary.
5. Try deep listening
When someone is speaking, how often are you really listening? Not thinking about your reply, your to-do list, or what’s for dinner? Try giving someone your full attention: their words, tone, expressions, even their emotions. You’ll be surprised at how grounding it feels.
Why It Works (and How to Begin)
Mindfulness gives your mind and body a break from the constant cycle of worrying, planning, and replaying. Even a few minutes of presence helps regulate your nervous system, shifting you from “fight or flight” into a calmer state where you can breathe easier, think more clearly, and actually enjoy the moment you’re in.
The impact is real. One participant in my 7-day challenge shared:
“I don’t know if it’s been this week and being a part of this wonderful group practicing gratitude and meditation, but the world is a lot slower and calmer right now. So thank you Trish!”
Like this client, many people are surprised by how just a few habits that take less than 10 minutes a day can create such powerful shifts.
If you’re curious to try it for yourself, my next 7-day challenge begins October 15. Or, you can start today with a free short mindfulness meditation designed to bring calm into your morning.
