1. Wake up 15 minutes earlier than usual.
2. Turn off the radio when driving.
3. Take a silent walk during your lunch break.
4. Turn off the noise and practice mindful eating without distractions.
5. Replace some TV or streaming time with silent reflection.
6. Incorporate quiet time into your (and your child’s) bedtime routine.
7. Use your time in the shower for focused reflection.
8. Turn off the music while walking, running, or exercising.
9. Use household chores as opportunities for mindfulness and silence.
10. Spend time out in nature.
11. Intentionally sit quiet every time you close your computer.
12. Schedule a 15-minute dedicated period of silence in your calendar.
13. Dedicate a quiet space at home for silence.
14. Attend a religious/spiritual service that provides opportunity for meditation.
15. Take advantage of unexpected downtime.
16. Cancel one recurring commitment and replace it with solitude.
17. Turn off the podcast.
18. Drink your morning cup of coffee in silence.
19. Communicate with others about the importance of silence in your life and ask for their support.
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