Walk with purpose. Do not zone out when walking to the bus stop or to work or school. Pay attention to the movement of your body. Take in the scenery. What does your world look like? Smell like? Feel like? Watch the movement of those around you. Be aware of your feet connecting with the ground, your lungs taking in the air, the sense of your clothing against your body. [1] X Research source Paying attention to your own breathing can help increase your overall awareness. If you find yourself getting caught up in worry and zoning out of the moment, pause to think of your breaths. Distracting thoughts can be quelled by tuning into breathing as it’s a natural and rhythmic bodily process. [2] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Pay attention to all your senses. What does morning coffee smell like? Taste like? How does it feel against your tongue? How do you feel about starting off another day? As you drive to work, take stock of the sensation of the steering wheel against your hands, any songs on the radio, what the air smells like through your car’s window. Try to stay in the current moment as much as possible by paying attention to your senses. [3] X Research source

Do not attempt to engage in other activities when you eat. When you eat, eat and do not do anything else. Have regular meals at the table, away from the television. [4] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source It can also be helpful to eat slowly and pay attention to this bite. This will make food more satisfying to you and make you less likely to crave additional snacks or nourishment later on. [5] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source

The first step to mindfulness is simply, as has been discussed above, being aware of the present moment. However, you should also strive to be aware of your own thoughts. Many people find it helpful to have a set time period each day to simply observe your own thoughts. Allow your mind to wander and any worries, concerns, or interests to creep in uninterrupted. Do not try to judge or control your thoughts. Simply be aware of what you’re thinking. [8] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source It can sometimes be helpful to silently name thoughts as they come in. This can help you address negative thoughts without engaging in them or trying to talk yourself out of them. Simply think to yourself “Here is my worry that I’m not as successful as I should be” or “Here is my concern that my friends don’t really like me. “[9] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source

Meditation is the process of sitting silently and tuning into your own body and sensations. Many people find guided tutorials online or in books that help them practice meditation. You can also take meditation classes. [10] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source Yoga is an exercise routine where you move through a series of postures designed to stretch and flex the body. Not only does yoga have benefits for your physical health, it places emphasis on awareness of the present moment. [11] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source You can take classes at a local yoga studio or find guided yoga routines online. Tai chi is somewhat similar to yoga in that participants are guided through a series of slow movements. You will be asked to pay attention to your body and breathing. Like yoga, you can practice tai chi at home with guided routines or take classes at a local studio. [12] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source

Personal mental narratives can be constricting in some ways. For example, you may learn to see yourself as a victim of circumstance. Inaccurate feelings of helplessness and hopelessness can result. In order to become more mentally aware, periodically reevaluate your mental narrative. Look back on your earliest memories. What people, events, and experiences had the greatest impact on you? Why? How do you frame setback in your life narrative? What times in your life did you feel most emotionally and mentally stimulated? Answering these questions can help you see places where negative thought patterns may be tied to an inaccurate view of your life story.

Identify your core beliefs. Try to write down a list of five values you live by. Then, write down assumptions you also believe. For example, what do you think of other people? Do you feel you can be trusting of others? Why or why not? Think about abstract values. What do you think it means to be a good person? A bad person? Do you react to people in a particular way because they defy your core belief system? Look for examples of black and white thinking in your core beliefs. These types of thought patterns can subtly affect how you interact with other people. You may be unaware of the impact you have on others as a result. Maybe you believe lying is wrong, regardless of the situation. You may then have a tendency to overreact to white lies told to spare your feelings. You may also be too blunt around other people, giving them your version of the truth instead of modifying your response to be more tactful. Look for black and white core beliefs about yourself. Oftentimes, people do not try new things or push themselves hard enough enough to succeed because of inaccurate and self-defeating thoughts. For example, maybe a big rejection earlier in life has led you to convince yourself you’ll never find romantic love. You may feel you’re not lovable in that way and have stopped dating or seeking out companionship. Therefore, your core belief about yourself becomes a self-fulfilling prophecy.

For example, if you’re having trouble getting along with someone at work, you could take your concerns to HR. Instead of blaming your co-worker, ask something like “What can I do to get along better with Mike?” This way, you’re not leaving the blame on the other person. [15] X Expert Source Jennifer ClarkLife Coach Expert Interview. 7 February 2020. {“smallUrl”:“https://www. wikihow. com/images/thumb/3/37/Be-More-Mentally-Aware-Step-9. jpeg/v4-460px-Be-More-Mentally-Aware-Step-9. jpeg”,“bigUrl”:”/images/thumb/3/37/Be-More-Mentally-Aware-Step-9. jpeg/aid469887-v4-728px-Be-More-Mentally-Aware-Step-9. jpeg”,“smallWidth”:460,“smallHeight”:345,“bigWidth”:728,“bigHeight”:546,“licensing”:"<div class="mw-parser-output">

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<br />\n</p></div>"} Everyone has blind spots, that is traits others see in them but they do not see in themselves. Ask trusted friends and family members to be honest about your blind spots. What traits about yourself are you largely unaware of? How do these traits affect your behavior?[16] X Research source Many people become defensive when confronting blind spots, especially when blinds spots challenge are inherent sense of identity or force us to confront negative behavioral patterns. Try to let go of your inclination to go on the defense when seeking feedback. Remember, you are striving to become a more mature, mentally aware person. Even if parts of the journey are hard, it will be worth it.

No one is going to make things better for you. If you want to improve a situation, you must take responsibility and do so yourself. Mentally aware people have long since accepted this fact. Be willing to admit to your mistakes and shortcomings. Keep in mind mentally aware people accept reasonable responsibility. Just as it can be bad to refuse to acknowledge your ability to change a situation, you need to make peace with the fact some things cannot be changed by your actions alone. Let go of inevitable setbacks and unavoidable circumstances that temporarily alter your path. If it rains all day and you want to go for a run, for example, accept that you’ll have to catch up on your workout tomorrow.

Self care involves engaging in simple rituals that are often overlooked during the course of a busy day. Get enough sleep at night. Eat three meals a day. Make time for exercise. [18] X Research source Make time for leisure. Relaxation is important to your mental well-being. Incorporate an hour of you time into your daily schedule. Take a warm bath. Go for a long walk. Spend time with your pets. Read a book. [19] X Expert Source Lauren Urban, LCSWLicensed Psychotherapist Expert Interview. 3 September 2018.

For instance, if someone is being rude to you, try showering them with kindness and diplomacy instead of taking their words personally. [21] X Expert Source Jennifer ClarkLife Coach Expert Interview. 7 February 2020. Unconsciously, you probably personalize circumstances quite a bit. Try to catch yourself personalizing throughout the day. For example, say you get to the office early one morning and a normally chatty co-worker gives you a hasty “Hello” without stopping to make small talk. You may immediately start blaming yourself. Did you do something wrong? Does this person not like you? You are personalizing a situation that may have nothing to do with you. When you catch yourself in these moments, try to pull yourself out of your head for a moment. Ask yourself, “In all likelihood, does this have anything to do with me?” Take the co-worker example. Maybe she was running late for a meeting. Maybe she isn’t feeling well. Maybe there’s something going on in her personal life that’s causing her stress. Chances are, her quiet nature this morning has nothing to do with you.

Keep in mind you cannot control what is yet to come. The only moments you have control over are those that occur in the present. Try to keep your mind focused on the present moment and do not let your mind wander in “What if?” scenarios. When your mind lingers in the future, you’ll end up making critical mistakes in the present. If you spend your work day daydreaming about how you’ll one day run the company, you’re not engaged with the work at hand. You’ll end up doing a sloppy job at work and your dream of success will not come into fruition.

Mentally aware people understand the past, however great it may have been, no longer exists. They do not waste time longing for times gone by but instead strive to make the best of the present moment, even if the situation is not ideal. Reminiscing about the good times can be fun. However, keep in mind that you may miss positive aspects of the present moment by romanticizing the past. Appreciate your memories but do not let them tether you.

Keep a diary. Make a nightly ritual of writing down any thoughts, fears, or hopes you have about your life at the moment. Be honest and use as much detail as possible. By practicing expressive writing on a regular basis, many people are able to disengage with troubling or persistent thought patterns. This can help you become mentally aware and appreciative of the present.

Avoidance can be appealing when we’re feeling down. However, certain habits people use to disengage in negative thoughts can be more harmful than helpful. Things like drinking and drug use, for example, should not be used to avoid negativity. Instead of trying to cope through avoidance, try to take a moment to acknowledge the feeling the next time you’re sad, in pain, or stressed. Say to yourself, “I am not feeling good right now, but this is a normal part of life and it will pass over soon. " Mentally aware people embrace their emotions on all levels, positive and negative.

People often engage in behaviors to try to avoid dealing with uncertainty. These include seeking excessive reassurance from others, list-making, double-checking, procrastination, and avoiding situations. Keep a diary of how you avoid coping with uncertainty head on. Write down any activities you engaged to avoid uncertainty. [27] X Research source Once you have an idea of how you avoid uncertainty, try engaging in behaviors that allow you to practice living with uncertainty. For example, if you excessively double check e-mails before sending them out, try sending a few e-mails out each day without re-reading them before hitting “send. " Leave your house without double checking to make sure you locked the door. Keep up with your diary. Write down how you felt about, say, sending an e-mail without reading it over. Writing about your feelings can help you cope with them. Keep practicing. It can take awhile to feel comfortable with uncertain aspects of life. Move from small stakes activities, like leaving without double checking the door is locked, to activities that are more difficult for you. For example say you dislike going to parties as you’re uncertain about what precisely will occur in social situations. Force yourself to go to a party by yourself or attend a social gathering you would normally avoid.