15 Tips for a More Mindful Summer

This summer let's trade the pressure to "do more" for the peace of "being more."

Every year it’s the same story. We wait all winter for summer’s long days and warm nights. We have grand plans for trips, projects, and soaking up every last drop of sunshine. But then life happens. The days blur into a frantic rush and before we know it, we’re looking at fall leaves wondering where the time went.

I know that feeling all too well. For years my life was a blur of bad habits. I’d lose entire days to video games and mindless eating. I felt disconnected from myself from others and from God. I was living but I wasn’t truly present.

Changing my life and losing over 110 pounds wasn't about some massive, overnight transformation. It was about learning to slow down and pay attention. It was about trading the noise for quiet and intention. This summer let’s not let the season slip away. Let’s make it one where we feel truly alive and connected.

Here are 15 simple ways to have a more present and intentional summer.

Slow Down and Savor

Our world rewards speed. We eat fast work fast and even relax fast. But real joy is found in the slow moments. It’s found when we give our full attention to the simple gifts around us.

1. Watch a full sunrise or sunset. Don’t just glance at it. Sit down and watch the entire show. Notice how the colors change second by second. See it as a daily masterpiece painted just for you.

2. Eat one meal a day without distractions. This one was a game-changer for me. I used to eat every meal in front of a screen mindlessly shoveling food in. It was a huge reason I struggled with my weight. Now I try to eat at least one meal a day with no phone no TV no distractions. I just focus on the food. The taste the texture the nourishment. It’s a simple act of respect for your body and the food God provides.

3. Take a "noticing" walk. Go for a walk without headphones or a destination. Your only goal is to notice things. The way the wind rustles the leaves. The different shapes of the clouds. The sound of birds. You’ll be amazed at what you see and hear when you’re actually looking and listening.

4. Single-task your joys. When you’re at the beach just be at the beach. Feel the sand and the water. Don’t try to answer emails at the same time. When you’re having a BBQ with friends put your phone away and just be with them. Give each moment your full attention. It’s a gift to yourself and to the people you’re with.

Unplug to Truly Connect

Our devices promise connection but often they just create a barrier between us and real life. Setting some simple boundaries can open up a world of peace and genuine connection.

5. Create a phone-free zone. Maybe it’s the dinner table or your bedroom. Choose one place where your phone is not allowed. This creates a sanctuary for rest and real conversation.

6. Read a physical book. There’s something special about holding a book in your hands. The feel of the paper the smell of the ink. It engages more of your senses than a screen and helps you focus on one story at a time.

7. Listen to an entire album. Remember doing that? Don’t just put on a random playlist. Choose an album from an artist you love and listen to it from start to finish. Let it tell its story.

8. Have a deep conversation. Ask someone a question that goes beyond “How are you?” Ask “What’s something good that happened to you this week?” or “What’s been on your mind lately?” Then listen. Really listen to their answer without planning what you’ll say next.

Find Peace in Simple Actions

You don’t need a vacation to find peace. It can be found in the most ordinary tasks and moments if you approach them with a spirit of quiet attention.

9. Do one chore with complete focus. Whether you’re washing dishes pulling weeds or folding laundry treat it as your only task in the world. Feel the warm water on your hands. Notice the clean scent of the laundry. Find the rhythm in the work. It can turn a mundane chore into a moment of calm.

10. Create something with your hands. It doesn’t have to be a masterpiece. Cook a new recipe from scratch. Plant a small herb garden in a pot. Write a letter to a friend. Using your hands connects you to the physical world in a powerful way.

11. Sit in silence for five minutes. No music no podcasts no TV. Just silence. It might feel uncomfortable at first. We’re so used to constant noise. But in the quiet you can hear your own thoughts and feel a sense of peace. For me this is often a time for quiet prayer.

12. Nourish your body intentionally. Instead of grabbing the first thing you see think about what your body truly needs. A tall glass of cold water. A juicy peach. A fresh salad. Choose foods that make you feel good and energized. This simple act of self-care is a profound way to honor the body you’ve been given.

Nurture Your Spirit

A truly fulfilling summer nourishes more than just the body. It also tends to the soul finding purpose and connection beyond the surface level.

13. Move your body with joy. Forget punishing workouts. Find a way to move that feels good. A swim in the lake a bike ride on a shady path a long walk in the evening. Move because it’s a gift to be able to move not because you have to.

14. Find a moment for daily prayer. It doesn’t have to be long or formal. It can be a simple “Thank you God for this beautiful day” in the morning. Or a moment in the evening to talk to Him about your struggles and joys. Building this consistent conversation was the foundation that helped me change everything else in my life. It’s my anchor.

15. End your day with a "win list." Before you go to sleep think of three small things that went well that day. A delicious cup of coffee. A kind word from a stranger. A task you completed. This simple practice of gratitude shifts your focus from what’s wrong to what’s right. It builds momentum and reminds you that every day holds blessings.

This summer doesn’t have to be a race. It can be a journey back to what truly matters. It’s about small intentional choices that add up to a life that feels richer deeper and more connected.

So I’ll ask you: What’s one small thing you can do today—right now—to make this moment feel a little more real?