Hi y’all,
Stress happens even for nuns.
I was a nun for eight years, and sometimes, I felt the stress and anxiety of managing ministry (work) and life.
The novitiate is one of the stages of becoming a nun. It is a time of intense study and prayer. I was a novice in my second and third years as a nun.
My novice director, Sister Rosemary, was a spiritual guide and companion for me and the other novices. One of her gifts was her ability to read people very well.
Sister Rosemary used one word to help us novices stop and focus whenever she sensed we were stressed, overwhelmed, worried, or distracted. The word was a signal to slow down, pay attention, and notice what was happening before you. It was one word to signal a quick reset.
She would often say, “Breathe.” It was a code word to pause, take a deep breath, and focus on your purpose, on why you were doing what you were doing.
Whenever I did this, I noticed that my stress decreased, and life came into perspective again.
As a nun, I learned that distractions and stress will always be there.
While today's distractions are a little different from those I experienced as a nun, they can still get in the way of living a meaningful life.
I also learned as a nun that your ability to stay steady in the chaos is up to you.
Most people try to focus harder, power through, or multitask their way to clarity, but it doesn’t work that way. What works is micro-mindfulness, small, intentional habits that bring you back to the center.
Here’s how to train your mind to stay steady in the storm. You can habit-stack these techniques throughout your day for consistent practice.
#1. 5-Second Pauses to Break the Distraction Loop
When your mind races, stop.
Take five seconds to breathe, feel your feet on the ground, and notice one thing in your surroundings. This tiny intentional pause disrupts the cycle of distraction and helps you refocus.
#2. Use a Physical Object as a Reset Button
Our senses are some of the best tools for micro-mindfulness.
Physical touch can help you focus on the present. When distractions pull you away, anchor yourself with a small, tangible reminder. It can be a bracelet, a pebble in your pocket, or even gripping your tea mug. Instead of fighting for focus, lean into your senses and let your environment help you.
#3. One-Sentence Journaling Clears Mental Clutter
When your mind is overloaded, write just one sentence.
It can be a worry, a decision, or a moment of gratitude. One-sentence journaling can help you clear the mental fog, giving you clarity in under 30 seconds. Journaling doesn't have to be long and deep. Simplicity works.
I practiced journaling as a nun, and even today, I know that one-sentence journaling can offer a consistent way to be present with mental clarity. It works when you work it.
That's it.
Three daily micro-mindfulness habits to help you stay calm in the storm of distractions:
5-Second Pauses to break the distraction loop.
Use a Physical Object as a reset button.
One-Sentence Journaling to clear the mental clutter.
Remember, take what you like and leave the rest.
Thanks for listening. I appreciate you being part of the journey.
Have a mindful week, and we’ll see you next time.
Denise
I'm a former nun who, at midlife, pivoted to corporate life with zero business experience and became an award-winning program manager. I want to help you find stillness in the ball pit bouncy house of life.
Mindfulness begins with tiny steps toward being present. You can start micro-mindfulness right now without adding one more thing to your calendar. Join my newsletter, and I will share simple micro-mindfulness tips every week that you can start today.
In my book Burn Without Burning Out: 7 Micro-Mindfulness Habits for Clear Thinking, Decisive Action, and Recovery from Burnout, I share other skills I learned as a nun. Grab your copy today.
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