Life moves fast, and sometimes, meditation is the first thing to fall off the to-do list when schedules get hectic. But the reality is, the busier we get, the more we need meditation. There’s an old saying that if you don’t have enough time to meditate 30 minutes, then you need to meditate for 1 hour — because you’re that much more stressed.
However, a consistent practice doesn’t have to mean an hour of stillness every day—small, intentional moments can make all the difference. If you’ve struggled to keep up with meditation, here’s how to build a sustainable routine, no matter how packed your schedule is.
1. Rethink What “Meditation” Looks Like
Many people assume meditation has to be a long, formal sit in complete silence. But meditation is about mindfulness, not perfection. If setting aside 20 minutes feels impossible, try these instead:
One-minute breathing exercises between meetings.
Mindful walking during a lunch break.
Body scans before bed to unwind.
Listening to a short guided meditation while commuting.
By broadening the definition of meditation, it becomes much easier to fit into daily life.
2. Tie Meditation to an Existing Habit
Building a new habit is easier when it’s connected to something you already do. Try linking meditation to:
Morning coffee or tea – Take a few mindful breaths while holding your cup.
Brushing your teeth – Focus on the sensation of the brush and the sound of the water.
Shutting down your computer at the end of the workday – Take a moment to close your eyes and breathe.
These micro-meditations add up and make mindfulness a natural part of your routine.
3. Start Small and Stay Flexible
If meditation feels overwhelming, start with just one deep breath. From there, work up to one minute, then five. Some days, a full session might not happen—and that’s okay. The goal is consistency, not perfection.
Try setting a minimum baseline, like:
✔ Meditate for at least 1 minute daily (even if it’s just focusing on your breath).
✔ Do a short body scan while lying in bed.
✔ Practice mindful awareness for just a few moments while eating or walking.
Small efforts compound over time, leading to a more consistent and natural meditation practice.
4. Set a Meditation Reminder (But Keep It Gentle)
With so many distractions, it's easy to forget to meditate. A simple reminder can help:
Set a phone alarm with a soft chime.
Use a sticky note on your mirror or laptop.
Add meditation to your calendar as a recurring event.
If you miss a session, be kind to yourself—just pick it back up the next day.
5. Create a Dedicated Space (Even If It’s Small)
Having a special spot for meditation, no matter how simple, helps reinforce the habit. This could be:
A corner with a cushion and candle.
A designated chair where you sit in silence.
A cozy nook with a plant and soft lighting.
Even if your space is just a quiet moment in your car before heading into work, consistency is what matters.
Progress Over Perfection
Staying consistent with meditation doesn’t mean meditating perfectly every day. It means finding small, sustainable ways to bring mindfulness into your life, even on the busiest days.
If you’ve struggled with consistency, start today with just one deep breath. That’s it. Over time, that breath will turn into a habit, and that habit into a lifelong practice.
When meditation becomes something you want to do rather than have to do, consistency naturally follows.
Want more guided support? Get a copy of the Journey Through Meditation ebook to receive weekly mindfulness tips, guided meditations, and exclusive resources.