Resources to guide your mindful transformation.
These resources are intended as a supplement to the book, Everyday Mindfulness: 108 Simple Practices to Empower Yourself and Transform Your Life. Enjoy!
About the book
Everyday Mindfulness guides you through 108 powerful practices to help you rewire your habits and rewrite your life. With step-by-step instruction and evidence-based exercises you can do in as little as 5 minutes a day, it’s never been easier to make positive changes stick in every area of your life:
Physical: Listen to and reconnect with your body
Emotional: Understand and trust your feelings
Rational: Observe thoughts to gain mental clarity
Spiritual: Explore questions around personal truth
Occupation: Identify and invest in your priorities
Network: Nourish relationships that add to your life
STRUCTURE
This book makes mindfulness simple and practical so you can live with greater clarity, intention, and purpose—whatever your schedule or spiritual beliefs. It contains:
• 108 five-minute exercises for immediate action
• step-by-step instruction (including why it matters)
• 300+ reflection questions for ongoing growth
Scroll down for downloadable and interactive workbooks for each chapter.
RESULTS
The power to change your life is in the small things you do every day. This book guides you through simple practices, in small doses, so you can:
• reconnect with yourself and your inner resources
• find what works best for you and build on it
• discover your capacity for self-empowerment
• take immediate action to transform your life
Over the course of 108 days, you will reclaim, redefine, and realize your untapped potential within each area of your life. Begin today.
BUY THE BOOK
GET YOUR COPY OF THE BOOK AND REAP THE BENEFITS!
What people are saying
about Everyday Mindfulness
⭐ ⭐ ⭐ ⭐ ⭐
“Everyday Mindfulness bridges the gap between knowledge and action. This book will encourage you to be active and engaged in your life and will empower you to create the changes you want to see. A must-have tool for anyone seeking a rich and fulfilled life!“
—HAL ELROD, INTERNATIONAL KEYNOTE SPEAKER AND BEST-SELLING AUTHOR OF THE MIRACLE MORNING AND THE MIRACLE EQUATION
“‘Mindfulness’ is a word often misunderstood and can feel hard to know where to start to gain clarity. Everyday Mindfulness not only gives you that clarity, but walks you through action steps to start taking concrete actions towards powerful incremental life change.”
—Erik Fisher, Productivity Podcaster, Beyond The To-Do List Podcast
“This is a wonderfully practical and easy to read book, filled with practical exercises that help you hone mindfulness in many areas of your life. Research shows that mindfulness helps you to develop attention and emotional regulation, body awareness, and a deeper and sustaining sense of well-being. Read and apply the advise and exercises contained in Melissa Steginus’s excellent book to improve your life.”
—Fred P. Gallo, PhD, DCEP, Author of Energy Psychology and Energy Tapping for Trauma, Founder of Advanced Energy Psychology, and Past President of the Association for Comprehensive Energy Psychology
If you’ve read Everyday Mindfulness, please take a minute to leave a review on our Amazon page. Your time, energy, and feedback is greatly appreciated!
+ A few noteworthy features:
Thrive Global on mindfulness practices
Shoutout LA on growing a mindful business (a big thank you to A.J. Jacobs for the nomination!)
New Books Network Podcast with Dr. Elizabeth Cronin
WPVM 103.7 Asheville, NC radioBooks by Women excerpt
Smoky Mountain News on the benefits of the book
Before Breakfast Podcast with Laura Vanderkam (a few episodes!)
• going off autopilot
• bite-sized meditation
• seeking out silence
• watching the sun rise or set
These posts outline how to use the book’s practices in different ways:
• practices for mindful journalling
• integrating mindfulness into the classroom
• tips for mindful productivity at work
Additional resources
Your copy of Everyday Mindfulness was intentionally designed to be a thorough and practical resource for mindful living and personal transformation. That said, here are some extra goodies in case you don’t want to mark up your book!
Reflection workbooks
Click the workbook link beside each chapter title for a fillable/downloadable workbook containing reflection questions for each of the 18 practices in that chapter.
CHAPTER ONE: PHYSICAL (workbook)
Day 1: Take a deep breath
Day 2: Get a good night’s sleep
Day 3: Make and eat breakfast
Day 4: Drink plenty of water
Day 5: Release tension
Day 6: Practice good posture
Day 7: Do a walking meditation
Day 8: Revamp your grocery list
Day 9: Prepare healthy meals
Day 10: Eat without distraction
Day 11: Do 20 minutes of exercise
Day 12: Create a home spa
Day 13: Build a morning routine
Day 14: Refresh yourself
Day 15: Detoxify your body
Day 16: Go the extra mile
Day 17: Tend to your health
Day 18: Declutter your space
CHAPTER TWO: EMOTIONAL (workbook)
Day 19: Check in with yourself
Day 20: Write what’s wrong
Day 21: Write what’s right
Day 22: Tell someone what’s wrong
Day 23: Reflect on happy times
Day 24: Forgive someone
Day 25: Celebrate your growth
Day 26: Journal about your dreams
Day 27: Write yourself a letter
Day 28: Talk to yourself
Day 29: Practice a mantra
Day 30: Express yourself
Day 31: Engage in play
Day 32: Be your own date
Day 33: Actively listen
Day 34: Assess your relationships
Day 35: Identify your feelings
Day 36: Invest in yourself
CHAPTER THREE: RATIONAL (workbook)
Day 37: Begin unplugged
Day 38: Start with what’s important
Day 39: Say “thank you”
Day 40: Observe your self-talk
Day 41: Write your priorities
Day 42: Theme your days
Day 43: Exercise a strength
Day 44: Try something new
Day 45: Value your growth
Day 46: Detoxify your mind
Day 47: Attend to autopilot
Day 48: Reflect on today
Day 49: Prepare for tomorrow
Day 50: Consume consciously
Day 51: Meditate in small doses
Day 52: Assess your worries
Day 53: Address your worries
Day 54: Celebrate change
CHAPTER FOUR: SPIRITUAL (workbook)
Day 55: Define your spirituality
Day 56: Practice your spirituality
Day 57: Cultivate gratitude
Day 58: Create a sacred space
Day 59: Meet like-minded people
Day 60: Plan a sacred day
Day 61: Connect to your breath
Day 62: Ask yourself questions
Day 63: Meditate on beauty
Day 64: Create your mantra
Day 65: Listen to the music
Day 66: Find silence
Day 67: Nourish your soul
Day 68: Watch the sunset
Day 69: Search for beauty
Day 70: Share your findings
Day 71: Ask big questions
Day 72: Explore the mystery
CHAPTER FIVE: OCCUPATION (workbook)
Day 73: Assess your work
Day 74: Celebrate your successes
Day 75: Write your goals
Day 76: Break down your goals
Day 77: Block your time
Day 78: Personalize your to-do list
Day 79: Identify distractions
Day 80: Check your schedule
Day 81: Set boundaries
Day 82: Eliminate the unnecessary
Day 83: Seek guidance
Day 84: Create a process
Day 85: Track your money
Day 86: Take a break
Day 87: Practice creativity
Day 88: Explore collaboration
Day 89: Revamp your workspace
Day 90: Prepare yourself
CHAPTER SIX: NETWORK (workbook)
Day 91: Identify your connections
Day 92: Make yourself available
Day 93: Express gratitude
Day 94: Reconnect with a friend
Day 95: Send a letter
Day 96: Do something kind
Day 97: Help a stranger
Day 98: Be present
Day 99: Ask for help
Day 100: Offer your time
Day 101: Keep good company
Day 102: Find your people
Day 103: Transform small talk
Day 104: Vocalize your gratitude
Day 105: Phone a friend
Day 106: Share in wonder
Day 107: Play your part
Day 108: Shine your light
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About the author
Melissa Steginus is a speaker, author, coach, and productivity and wellness specialist.
She is also the founder of Intentional Productivity where she and her team help others create and implement frameworks for clarity, focus, effectiveness, and wellbeing.
With a background in social work, strategic development, and coaching, Melissa’s work reflects a holistic approach designed to help people take practical action to transform the way they work and live.
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