10 Mindfulness Practices for Busy Women (That Actually Work)

You don’t even have time to think? These are the moments of your day where you actually can connect to the life you’re living with mindfulness.

Mindfulness can sound like just another one of those things you’re “supposed” to do, but who has time to sit on a mountaintop breathing for 45 minutes a day? Between carpools, cooking, clients, and chaos, it can feel impossible to stop and take time just to think.

Here’s the truth:

Mindfulness isn’t about adding another task to life.

It’s about tuning into the life you’re already living.

You don’t need fancy candles or a wellness retreat. You just need tiny moments of awareness. Here are 10 practical ways to bring more mindfulness into your real, frum, busy life:

1. Say Modeh Ani… slowly.

Don’t rush into your day. Sit up, feel your body, take one deep breath, and mean the words. Even just one mindful moment in the morning can change the tone of the whole day.

2. Let water ground you.

Doing netilas yadayim, washing dishes, filling up the bath—water is a built-in mindfulness tool. Notice how it feels. Cold or warm? Gentle or strong? Let yourself actually feel it.

3. Focus on one thing while cooking.

Pick one thing: the smell of garlic, the sizzle of onions, the colors of the vegetables. Even 20 seconds of full attention counts.

4. Stop and breathe before answering.

When your kid is melting down or someone’s pushing your buttons, pause. One slow breath. Then respond. It gives you back your power.

5. Feel your feet when you daven.

Next time you stand for Shemoneh Esrei, feel your feet planted on the floor. Let your body know: I’m here. I’m standing before Hashem.

6. Make brachos out loud, just for yourself.

We say brachos all day, often without thinking. Try saying one out loud, just for you to hear. Let the words land. Baruch Ata Hashem… You’re reminding yourself Who gives you everything, even in the middle of a messy kitchen.

7. Listen without fixing.

 When someone shares something hard, try just listening. No advice. No judgment. Just presence. That kind of attention is rare and powerful.

8. Turn routines into rituals.

Folding laundry? Driving to school? These moments can be grounding instead of mindless. Try turning them into mindful moments by dialing up your attention instead of switching to autopilot.

9. Let emotions come and go.

Instead of pushing away feelings, name them. “This is frustration.” “Overwhelm has arrived.” Naming helps us soften and move through it—instead of getting stuck in it.

10. End the day with one mindful moment.

Before bed, place your hand on your heart and ask, What do I want to remember from today? A smile, a win, a moment you showed up. Let it be small. Let it be yours.

Mindfulness doesn’t mean perfection.
It just means presence.

And the more present we are, the more joy, calm, and connection we can feel — right here, right now.

** Dr. Chaya Lieba Kobernick is a licensed psychologist, founder and clinical director of The CBT/DBT Center, and a mother of many. She’s an expert in evidence-based therapy—approaches proven by dozens of clinical trials to work in a matter of months. Her mission? To make sure the people who need therapy most actually heal from the challenges they came to therapy for. As quickly as possible.

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