Hi everyone, it’s Vlady here on the Dóchas blog, and this week we are going to focus on the skill of “one-mindfully” and the value of centering our attention on one thing at a time.

Do you ever find yourself doing one activity and simultaneously thinking about what you’re going to be doing right after, or reflecting on your prior day where there’s an almost mindless quality in how you are approaching your activity? Perhaps there are other times where you’re engaged in one task and then find yourself distracted by something else that catches your attention, such as a new notification on your cellphone.

So, what can be done to get out of these possible engagement patterns? 

Watch my video or read on to learn more!

Demands, Demands, and More Demands… 

For some people, multitasking can feel second-nature, based on adapting to daily demands.

For instance, perhaps multitasking has been learned and reinforced in juggling a growing workload as a result of taking on additional work responsibilities and being short staffed. 

Perhaps you are trying to text while speaking to your child, sibling, or parent. Regardless, multitasking does not make life easier. It can disrupt your ability to remain in the present moment and can extend the time it takes to get work done. 

How Can You Use One-Mindfully?

One-mindfully is a mindfulness skill that can counteract multitasking. Rather than spreading our attention across various focal points, it means immersing our full attention to one experience at a time.

For instance, suppose you find yourself reflecting on how your day went while washing dishes. In applying one-mindfully to this situation, you can attend to their present experience of cleaning one dish at a time. You can take into your awareness the soap you’re adding to the sponge, holding the dish, soaping the dish, rinsing the dish, and placing the dish on a dry rack before moving onto the next dish. It is also about giving yourself the time to engage with the task, rather than getting the task done as soon as possible.

Nordic Spa Example

One way in which I recently practiced one-mindfully was at a Nordic Spa that rotated between the choice of a dry sauna or steam room and a cold shower or plunge. I noticed how the environment was structured in a way to remove the possibility of certain distractions by asking all patrons to leave their cellphones in the locker room and stay silent in all the spaces on site.

Narrowing in on my sauna experiences, I found myself not focusing on the time, being intentional to situate myself in a comfortable position in the space, and paying attention to my experience on a sensory level. I found unrelated thoughts creeping in which were dampened through each round when I adopted a mindset of curiosity and patience to remain present in my experience. For example, I would adjust my breathing and head position in the space with each round to determine what worked best for me at that particular time to be in the present moment.

Overall, I kept reminding myself that there was nothing else needed in this moment other than to be in the sauna and to maintain my focus on the experience.

Rain Storm Example

Imagine being caught in an unexpected rain storm without an umbrella. You take shelter under the awning of a storefront. Rather than worrying about when this storm is going to pass, what if you were to remain present in the unexpected experience? How would you apply one-mindfully to this situation?

More Ways to Try One-Mindfully

>Before driving: Before you start your vehicle, take a step back. Notice your experience as you open your vehicle’s door, consider your movement as you step into your vehicle, note what you do to adjust your body to find a comfortable seat, slowly put your seatbelt on, consider your experience of not rushing to your destination, and shift the gears out from park to either reverse or drive.

If your mind wanders away from the moment before you hit the road, connect back to your breath and observe your inhalations, as well as exhalations. 

>Distancing yourself from your phone when doing a task: Suppose you find yourself taking care of a household task. Rather than having your phone on you or within sight, consider placing it elsewhere in your home in order for it to be out of view. Perhaps also turn it off or place it on silent mode. Alicia explores this in her latest blog: How to Unplug and Find Yourself.

That way, you can pay more attention to what you are taking care of instead of jumping to see what the next notification is all about on your device.

>Preparing your favourite warm beverage: Suppose you are making a pot of coffee in the morning. Notice your movement as you place the coffee filter in the coffee maker, slowly place the coffee grounds in the coffee filter, gently close the lid of the coffee maker, and start the coffee maker. Maintain awareness as you locate and place your cup near the coffee maker.

If you find yourself thinking about what lies ahead for you in the day, shift back to your experience of preparing your coffee. When the coffee is ready, take into account how you grab the handle of the coffee pot and the manner in which you pour the coffee into your cup.

By following these suggested steps (and personalizing it further to fit your own context), notice what effect this has on you. Looking to find hard or digital copy resources on mindfulness to borrow? Consider browsing the Spruce Grove Public Library!

If you’re looking to discover other methods to slow down and shift away from the autopilot of your everyday life, feel free to reach out to Dóchas at 780-446-0300 or info@dochaspsych.com. Book an in-person (Spruce Grove) or virtual (across Alberta) appointment with one of our therapists here.

References

Linehan, M. M. (2015). DBT skills training handouts and worksheets (2nd ed.). Guilford Press. 

Linehan, M. M. (2015). DBT skills training manual (2nd ed.). Guildford Press. 

About Dóchas Psychological

Dóchas Psychological Services is a well-established and trusted therapy clinic located in Spruce Grove, Alberta. At Dóchas we value the idea that everyone deserves a safe space. Through connection and education, our team works hard to build a trustworthy relationship with each of our clients. It is our goal to create a community for our clients to feel like they belong.

Disclaimer

Information provided through Dóchas Psychological Services blogs or vlogs is meant for educational purposes only. They are NOT medical or mental health advice. You can read more about our disclaimer here.