The Mindfulness Checklist • Marula Medical
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The Mindfulness Checklist

ultimate checklist to keep you in a state of mindfulness

The Mindfulness Checklist

We at Marula Medical see patients every day who have stress on a whole new level due to what’s been happening in the world. After all, it has been a very stressful year. Between wildfires, hurricanes, flooding, shooting massacres, threats from North Korea, political battles, and racial tensions, many Americans are experiencing Bad News Burnout. Amidst all of this, something we are most passionate about is mindfulness as a combatant.

Mindfulness is a practice that keeps the human mind trained to return to a relaxed state. It is important to function in a mindfulness capacity, especially when coping with the current chaos that can overwhelm us. However, we realize that practicing mindfulness isn’t always easy. Below, Marula Medical Expert John Edmondson has broken down some ways we can all use mindfulness in our everyday lives.


Waking Up

Before going straight to your Facebook news feed first thing in the morning, go to a Mindfulness App like one of these. Using these as methods to mindfulness makes a lot of sense in today’s society. In a way, we are fighting our technology-urges with another one; it’s just a healthier version, and it’s worth it.

Other Mindful Morning Routines

  • Pick a song to make you happy.
  • Drink green tea to replace coffee.
  • Eat protein in the morning (as little sugar as possible).
  • Write down three things you are grateful for. Never make it the same; it will become broke and boring.
  • Visualize your day and pinpoint what you look forward to. Then, think about what you would want it to look like.
  • Read something inspirational.
  • Kiss or hug your loved one. Studies show that if you kiss your loved ones in the morning, you are less likely to be stressed throughout the day.


Once You’re Out the Door

  • Listen to the radio, but balance it out. Even silence in the car is positive sometimes.
  • Use breathing exercises in the car.
  • Find a good audio book or listen to something interesting that motivates you and makes you happy.
  • If you can go to work on a different route, try for it. Park in a different spot. Get out of the same routine to mix it up and exercise your brain.

Prevent that “Mid-Day Lull”

  • Shift your speech patterns. Have conversations about how you WANT the world to be, not how bad it is.
  • Re-energize yourself with Green Tea or another cleansing, soothing beverage.
  • Standing Desks Help! Keep that circulation going.
  • Don’t be stagnant. Take breaks. Get up from your desk every hour if you can. There are smartwatches and apps to remind you.

Before Bedtime

  • Prepare for the next day.
  • This is KEY: Find time to LAUGH! Be intentional about this. When in doubt, watch laughing babies or a funny yoga instructor.
  • “Shake it off” will help, especially with trauma. Put on some music and physically shake. It is an instinct to release tension from the body.

In Bed

Finally, in bed, do everything you can to NOT to read your phone. Not only can blue light disrupt your restfulness, but so can the content you’re reading. Think about “sweet moments,” even random odd things, whether it’s someone laughing or smiling at you. Think of sweet smells or something good that happened today. Focus on those. Then, rest easy.