Have you ever looked up at the clock and realized half the day is gone, but you can’t remember what you actually did?
I’ve been there. For years, I felt like I was living on autopilot. My days were a blur of gaming, binge eating, and just… existing. I was stuck in a fog, disconnected from my own life. Breaking free from those habits and losing over 110 pounds wasn't about some massive, overnight change. It started with one simple thing: awareness. It began with paying attention.
Becoming more aware isn’t some mystical skill. It’s a practical choice to tune in to your life instead of letting it pass you by. It’s about being present in your own story. Here are 20 simple ways to start boosting your awareness today.
Reconnect With Your Body and Senses
So much of our life is spent in our heads. We forget we have bodies that are trying to tell us things. These simple actions can help you get grounded in the physical world.
- Focus on Your Breathing. Don’t make it weird. Just notice it. For 30 seconds, pay attention to the air coming in and out. It’s a simple anchor to the present moment.
- Eat Slowly. This was a game-changer for me. I used to inhale my food without even tasting it. Try putting your fork down between bites. Notice the flavors and textures. You’ll enjoy your food more and realize when you’re actually full.
- Listen to Your Body’s Cues. Are your shoulders tense? Are you thirsty? Are your eyes tired from staring at a screen? Check in with yourself. Your body is always communicating. We just have to learn to listen.
- Do One Thing at a Time. When you’re washing the dishes, just wash the dishes. Feel the warm water and the soap. Don’t try to listen to a podcast and plan your week at the same time. This practice of single-tasking builds incredible focus.
- Go for a “Sense” Walk. Leave your phone and headphones at home. Go for a short walk and focus on what you can see, hear, and smell. Notice the color of the leaves, the sound of the birds, the smell of the air.
Sharpen Your Mental Focus
Our minds are constantly pulled in a million directions. These methods help you reclaim your attention and bring clarity to your thoughts.
- Put Your Phone Away. Set a time each day to put your phone in another room for an hour. The constant notifications and alerts are the enemy of awareness. You’ll be amazed at how much calmer your mind feels.
- Keep a Simple Journal. You don’t have to write a novel. Just jot down a few thoughts or what happened during the day. This simple act gets your thoughts out of your head and onto paper, helping you see them more clearly.
- Review Your Day. Before you go to sleep, take two minutes to think back on your day. What went well? What was challenging? This isn’t about judgment. It's about learning from your own life.
- Listen Actively. In your next conversation, try to truly listen instead of just waiting for your turn to talk. What is the other person really saying? Pay attention to their tone and body language. You’ll connect with people on a much deeper level.
- Acknowledge and Redirect Your Thoughts. When a negative or distracting thought pops up, don’t fight it. Just acknowledge it—"Ah, there’s that worry again"—and gently turn your attention back to what you are doing or to a simple prayer.
Engage With the World Around You
Awareness isn't just internal. It's about looking up and seeing the world and the people God has placed in your life.
- Notice the Details. Really look at something you see every day. A tree outside your window, a piece of art on your wall, the face of a loved one. See it as if for the first time. There’s so much beauty we miss when we’re in a rush.
- Create Before You Consume. Start your day by doing something creative or productive for just 15 minutes before you look at your phone or the news. Write, pray, plan your day, or do a few push-ups. It sets a proactive tone for the rest of your day.
- Set a Clear Intention. Before you start a task, whether it’s work or cleaning the kitchen, ask yourself: What is my goal here? Having a clear purpose helps you stay focused and present in the activity.
- Break Your Routine. Drive a different way to work. Try a new recipe. Sit in a different chair. Small changes shake up your autopilot and force you to pay attention to what you’re doing.
- Spend Time in Creation. Go to a park, sit by a lake, or just look at the sky. There’s something about being in nature that calms the soul and reminds us of something bigger than our own little problems.
Deepen Your Spiritual Attentiveness
For me, true awareness is incomplete without recognizing God’s presence in my life. This is where everything comes together.
- Practice Daily Gratitude. Every day, find three specific things you are thankful for. Not just general things like "my family," but specific moments. "I'm thankful for the warm cup of coffee this morning," or "I'm thankful for the kind word my friend shared." Gratitude opens your eyes to the blessings all around you.
- Say a Short, Repetitive Prayer. A cornerstone of my Orthodox faith is the Jesus Prayer: “Lord Jesus Christ, Son of God, have mercy on me, a sinner.” Saying this quietly in your mind throughout the day—while driving, standing in line, or working—is a powerful way to keep your heart and mind centered on God.
- Read a Passage of Scripture Slowly. Don’t just read for information. Read a few verses and sit with them. What is God saying to you through these words? Let them sink in.
- Recognize God in Others. Try to see the image of God in every person you meet, especially those who are difficult to love. This changes how you interact with everyone. It moves you from judgment to compassion.
- Offer Your Work to God. Whatever you are doing, whether it’s typing an email or sweeping the floor, offer it up as a prayer. This transforms mundane tasks into acts of worship and helps you do them with more care and attention.
Boosting your awareness isn’t another thing to add to your to-do list. It’s a gentler, more human way of living. It’s about choosing to be an active participant in your own life.
You don’t have to do all 20 of these things. Just pick one.
What’s one small step you can take today to be a little more present in your own life?
