M0011.001 - Casual mindfulness

Integrating simple, mindful awareness practices into daily activities to maintain presence and focus without formal meditation.
- These activities are usually shorter than a minute, but can be longer as desired.
They often involve mindful breathing and pointing awareness to your body, mind, or physical space
Incorporating these moments of mindfulness between activities can reduce impulsivity, improve emotional awareness, and lead to better and more conscious decisions on what you want to do next.^[1]

Perform short breathing exercises when wrapping up a task or while transitioning between tasks to ground and focus.
Soften your gaze, and try to get your thumb and index finger tip as close together as possible without touching.

These are similar to grounding techniques, but the goal is slightly different; rather than targeting anxiety or dissociation, they aim to improve general awareness of the self.
Practicing casual mindfulness helps bring subconscious feelings and impulses to the conscious mind. This helps you identify expressions as they are occurring, and overcome difficulty with task initiation by giving you space to pause and reflect.
This is helpful for many other mitigations like impulse lists and managing self talk by building that mental muscle of pausing and reflecting.

Mitigation	Description
M0003 - Self-Awareness Exercises	Exercises designed to enhance self-awareness, including emotional awareness, to help individuals understand their thoughts, feelings, and behaviors better.
M0003.001 - Journaling	A method to process thoughts and emotions, improving self-awareness and emotional regulation.
M0003.002 - Reality Testing	Techniques to evaluate the accuracy of thoughts and perceptions.
M0003.003 - Impulse Lists	Listing impulses instead of taking action on them.
M0008.002 - Breathing Exercises	Focusing on the breath to calm the mind, reduce stress, and enhance mindfulness.
M0012 - Manage Self-Talk	Identify and alter negative thought patterns to improve self-esteem and reduce anxiety.
M0012.001 - Label and Reject Inner Critic	Recognize personal critical thoughts and reject them.
M0017 - Grounding Techniques	Strategies designed to help reconnect with the present moment, reduce feelings of disconnection or overwhelm, and anchor awareness to the here and now.

Expression	Description
EX0001 - Task Initiation	The act of making a decision to begin a specific task and then taking action to begin the task.
EX0002 - Difficulty Shifting Attention	Difficulty intentionally shifting attention from one (typically very rewarding) task to another less rewarding task.
EX0003 - Task-Switching Distractibility	The likelihood when switching tasks to become distracted by another stimulus.

Metadata