The busy person's guide to mindfulness: How to incorporate mindfulness into your hectic schedule

small white daisy wildflowers (white petals and a yellow middle) in front of a blue cloudy sky

Mindfulness is a buzzword that has been gaining popularity in recent years. While the word itself turns some people away immediately, being more mindful can be a manageable time investment. Mindfulness is more about changing your mindset to how you approach your days rather than making significant time-consuming habit changes. It refers to being present in the moment and fully engaged in the current experience without judgment or distraction. According to research, mindfulness reduces stress, improves focus, and enhances overall well-being.  

The busy person's guide to mindfulness offers practical strategies for incorporating mindfulness into a hectic schedule. This guide is designed for individuals who are constantly on the go and don't have the luxury of dedicating hours to meditation or yoga. By implementing simple mindfulness exercises throughout the day, busy individuals can reap the benefits of mindfulness without sacrificing productivity or time.

What is mindfulness?

Paying attention is the goal. Mindfulness is a state of active and open attention to the present moment without judgment or distraction. It involves being fully aware of one's thoughts, feelings, bodily sensations, and the surrounding environment, with a sense of curiosity and acceptance. Mindfulness is often practiced through various techniques, such as meditation, breathing exercises, and mindful movement. It has been shown to have numerous benefits for mental and physical health, including reducing stress, improving focus, and enhancing overall well-being.

At its core, mindfulness is about cultivating awareness and acceptance of your experiences in the present moment. AKA being fully engaged with whatever you are doing, whether eating, working, or spending time with loved ones. Being present and focused can improve your ability to respond to situations with clarity and compassion. You'll feel better about your actions, and your friends, family, and colleagues will thank you for your new approach.

One of the key benefits of mindfulness is that it can help you develop a greater sense of self-awareness. By paying attention to your thoughts and emotions, you can gain insight into how they affect your behavior and well-being. This can help you identify patterns of thinking or behavior that may be holding you back and develop strategies for overcoming them.

Why is mindfulness important for busy people?

The feeling of having too much to do is overwhelming and stressful. We all know what it feels like, and it often feels unavoidable. With the constant demands of modern life, it can be challenging to find time to take care of ourselves. Busy schedules, work deadlines, and family responsibilities can leave us stressed, overwhelmed, and anxious. Mindfulness is an effective tool that can help busy people manage their stress and improve their overall well-being.

Here are a few reasons why mindfulness is beneficial for everyone, especially for people who feel like they don't have the time:

Reduced stress: Mindfulness can help reduce stress levels by increasing awareness of thoughts, emotions, and physical sensations. By paying attention to the present moment, we can learn to respond to stressors more calmly.

Better focus: Busy people often have many things competing for their attention at once. Mindfulness can help improve focus and concentration by training the mind to stay present and focused on the task.

Improved relationships: Mindfulness can help improve communication and relationships with others by increasing empathy, compassion, and understanding.

More restorative sleep: Busy people often struggle with getting enough sleep. Mindfulness can help calm the mind and promote relaxation, leading to better sleep quality and quantity.

Overall, incorporating mindfulness into a busy person's routine can lead to a more balanced and fulfilling life. By taking a few moments each day to focus on the present moment, busy people can reduce stress, improve focus and productivity, and enhance their relationships and well-being.

By incorporating mindfulness into their daily routine, busy people can experience numerous benefits for their mental and physical health. Even just a few minutes of mindfulness practice each day can make a significant difference in overall well-being.

What does mindfulness actually look like in your busy schedule?

With the right mindset and approach, it is possible to incorporate mindfulness into your daily routine, no matter how busy you are. Here are some tips to help you get started:

Set aside time for mindfulness: It can be as little as 5-10 minutes a day, but make sure to dedicate a specific time for mindfulness practice. This could be in the morning, during lunch break, or before bed.

Start with breathing exercises: Focusing on your breath is a simple yet effective way to bring your mind to the present moment. Take a few deep breaths and notice the sensation of air flowing in and out of your body.

Practice mindfulness during daily activities: Mindfulness doesn't have to be limited to sitting meditation. Pay attention to the present moment and the sensations in your body. You can practice mindfulness while doing everyday tasks such as washing dishes, walking, or even brushing your teeth.

Use mindfulness apps: There are many apps available that offer guided meditation and other mindfulness exercises. These can be helpful for busy people who need a little structure and guidance in their practice. One of our favorites is Waking Up by Sam Harris, and here are some of our other favorite apps to help unwind for restorative sleep.

Remember, mindfulness is not about achieving a specific state of mind or being perfect at it. It's about showing up for yourself consistently and committing to being present and aware at the moment without judgment or distraction. Regular practice can cultivate a greater sense of calm and clarity, even during a packed schedule.

Apollo and mindfulness

Our minds and bodies need recovery and rest, which is why sleep is so important. Similarly, meditation helps restore balance to the nervous system, making us more resilient.

In a recent study, researchers at the University of Pittsburgh hypothesized that the Apollo™ wearable's vibrations could improve the ability to reach meditative states, making the benefits of meditation more effortless and accessible. The results? The Apollo wearable accelerated access to meditative states, for novice and experienced meditators alike. 

Want to experience meditative benefits with Apollo?

Apollo Neuro community members experience the benefits of their Apollo wearable without actually meditating. Using it consistently delivers benefits similar to those seen with regular meditation. Adding Apollo wearable into your days will help you transition through your day — from high energy to low energy and from high intensity to a relaxed state. Here's a schedule of Apollo Vibes™ that we recommend:

Start the day right:

  • Energy: Your alarm clock and extra boost to start the day 
  • Tip: For a gentler nudge to wakefulness, try Focus of Recover.

Take mindful breaks:

  • Calm: Schedule breaks (even 5 minutes!) in your busy day to reduce restlessness or tap into flow states. Return to your day recharged.

Unwind from stress:

  • Recover: Avoid burnout by leaving the day's stress behind and be present for yourself and your family.

Getting deep sleep:

  • Unwind: Take time to unwind before you get in bed.
  • Fall Asleep: Get the deep sleep you deserve. 
  • Tip: If you wake up in the middle of the night, or before you planned, press the two buttons on the side of the device at the same time to restart sleep mode. 

Meditate for a calmer you:

  • Calm: Whether you need a moment of peace or are a seasoned meditator. 

Remember, it's a mindfulness practice. Not mindfulness perfect. When you meditate or do other mindful practices, you're learning to observe your thoughts without judgment and give your mind a few precious moments to rest peacefully in the present moment. 

Here are some tips to help integrate the Apollo wearable into your meditation:

  • Settle into a meditation practice with the 5-1-5 breathing exercise and keep your device on Calm Vibe — pairing your breath to the waves of vibrations.
  • Stay curious about how it feels. Observe how you feel during and afterward. Try not to get discouraged if your racing mind hesitates to slow down.
  • Pairing your device with music or guided meditation can benefit those who have a lot of meditation experience.

Wherever you are in your meditation journey, remember the more you use the Apollo wearable throughout the day, no matter which mode you use, the better you get at dropping into restful states. Shoot for at least 3 hours a day, 5 days a week, throughout the day and night.

More on the research behind the Apollo wearable and access to meditative states

Study goal: We launched a clinical trial at the University of Pittsburgh to investigate whether the Apollo wearable could accelerate users' access to meditative brain states. 

Design and methods: We recruited 50 healthy adults: 25 experienced meditators and 25 without meditation experience. Using an electroencephalogram (EEG), we evaluated brain wave changes as participants listened to guided mindfulness meditation recordings with and without the Apollo wearable. 

Results: Without the Apollo wearable, the new meditators couldn't reach the same brain wave states as experienced meditators. But with the Apollo Neuro vibrations, new meditators had EEG signatures resembling those of the experienced meditators within 12 minutes [3]. 

Experienced meditators had brain waves consistent with meditative states after 12 minutes, with or without the Apollo wearable. However, their brainwave shifts happened more rapidly when they used the device. Both groups reported reaching deeper states faster than they did without the Apollo wearable.

This study showed how the Apollo wearable gave both new and experienced meditators access to significantly deeper meditative states. On average, non-meditators had 50% faster access to meditative states


Practicing mindfulness can be a game-changer for busy people looking to reduce stress, increase focus, and improve overall well-being. Adopting simple techniques such as deep breathing, body scans, and mindful meditation can cultivate a greater sense of awareness and presence in your daily life.

It's important to remember that mindfulness is not a one-time fix but a lifelong journey that requires consistent practice and effort. Start small by incorporating mindfulness into your daily routine, whether taking a few minutes to breathe deeply before a meeting or practicing mindful walking during your lunch break.

Remember, mindfulness is not about being perfect or achieving a particular outcome but rather about being present and fully engaged in the moment. You can develop a greater sense of calm, clarity, and compassion towards yourself and others with practice.

So, take a deep breath, let go of any expectations, and give mindfulness a try. You may be surprised at how much it can positively impact your life.