We have all had the experience of trying to finish one task while having so many more tasks that need to be completed. We are so distracted by everything around us that it causes us to feel overwhelmed and even more stressed. Recently I watched a Ted Talk by Andy Puddicombe  on the idea of Mindfulness and how, through Mindfulness, we can clear out distractions so that we can focus on the task in front of us. Through Mindfulness, we can learn to ease our stress and/or anxiety (Farb, Anderson, & Segal, 2012), increase our focus (Moore & Malinowski, 2009), and improve our memory (Mrazek et al., 2013). This started my curiosity on how I, as an educator, can incorporate Mindfulness in the classroom. I believe it can be extremely beneficial to educate students on Mindfulness while also practicing it in the classroom.

[Image Description: A red ball bouncing up steps while the word "inhale" is written below the steps. When the ball reaches the top, the steps flatten out and the ball slides downward, while the word "exhale" is written below the line that was once the steps.]

Pictured: Deep breaths to calm the mind

 

Introducing Mindfulness into our daily lives and into the classroom does not have to be scary. There are many ways to practice Mindfulness both independently and in the classroom:

Journal 

Journaling can be a very powerful tool. When we are stressed, we tend to focus on negative thoughts that can lead us to become more stressed and anxious. Keeping a journal where you remind yourself of small accomplishments you have made throughout the day will help stop your minds from focusing on the negative and redirect it to the positive. As educators, we can start each class with a journal entry allowing students to begin the day by writing down things they have accomplished that day or week. This will help students to release any stress or anxiety they came into the class session with.

[Image Description: Phoebe, from Hey Arnold, looks up, thinks for a moment, then looks back down and begins to write the notebook on her lap.]

Pictured: Your students, starting their journal

Go Outside

During a moment when school, work, and free time are spent in front of a screen, we can tend to forget about the importance of going outside. Taking some time each day to go outside or even look out the window and appreciate the beauty of the trees, grass, sun, etc., can also help us clear our minds. This is one of the simplest but least used techniques in the classroom. Taking our lesson outside for the day can be extremely beneficial for students as well as ourselves. During distant learning, this is a technique that can support our student’s mental health. We can encourage our students to sit outside for class. This is especially important during distant learning because many of us are stuck inside and forget the importance of getting some fresh air.

[Image Description: A kitten sitting on a tree branch, surrounded by white flowers. The kitten looks around as if surprised by the sun filtering through the flowers.]

Pictured: How we all react when we go outside now--take in that sunshine!

Stop Multitasking

Although multitasking is often praised, it can be harmful. When we are multitasking, we ask our brains to focus on multiple things at a time, often making the tasks seem even more complicated than it might be otherwise. Do one task at a time and allow yourself to focus on the task entirely. You will feel less stressed and will most likely realize the task is not as difficult as you anticipated. As educators, it is easy for us to forget the importance of not multitasking or the importance of asking our students not to multitask. When planning our lessons, we need to stop and take a look at what we are asking of ourselves and our students. When designing an activity or assignment, think of how you can encourage students to do one task at a time. The best way to do this is by assigning small parts of significant assignments at a time. This ensures students are putting all their focus on one step before moving on to the next, promoting active learning.

[Image Description: A cartoon image of a woman writing on a notebook with her pencil, taking notes on a tablet with the other hand, texting on her phone with a third hand, holding a coffee cup with a fourth hand, and flipping through a notebook with her fifth hand. Her eyes dart back and forth as she multitasks.]

Pictured: An example of what to avoid doing

Visualize

Remind yourself of your end goal and visualize yourself accomplishing that end goal. This practice can remind us of why we are here and make us more confident. Often the stress can cause us to forget our end goal, and by reminding ourselves and envisioning ourselves reaching the goal, we can reignite the spark that started us down this journey.  This is another technique that can be easily incorporated into our classrooms. At the start of each quarter, class, or lesson, we can ask students to visualize the end goal. This could be them visualizing themselves understanding a specific topic, presenting a project, finishing the class with a certain grade, etc... Providing students, the opportunity to visualize their end goal will help them be more confident.

[Image Description: A dog stands at the end of a narrow bridge with a long stick in its mouth. The dog thinks for a few seconds while mathematic equations flash across the image, then the dog turns its head to carry the stick vertically rather than horizontally across the bridge.

Pictured: The kind of success you can achieve when you visualize your end goal

 

Loyola University Maryland has a long list of great apps to help all students. Here are some favorites (Click the image to download):

• Calm: Calm offers free materials to help you practice mindfulness. This app is great for those who are always on the go.  Offers a seven-day beginners’ program.
• Headspace: Headspace offers mediations and exercises let by the co-founder Andy Puddicombe.
• Sanvello: Sanvello allows you to learn more about your thoughts, moods, and behaviors. It offers you clinically validated techniques to help you manage your moods and thoughts. (Currently offered for free during the COVID-19 pandemic).
• Relax Melodies: Relax Melodies offers white noise to help you relax.