Consciousness is simply your capacity to be aware: of the world around you, of your body, of your thoughts and feelings. It’s with you every waking moment. Yet much of the time, we’re on autopilot, only half aware of what’s happening.

Using your consciousness for a better life means bringing more of that awareness into everyday moments. Here are five simple practices to try. Think of them as a menu: choose one or two that appeal to you.

1. Be where you are

When you’re making tea, make tea. When you’re walking, walk. Bringing your full attention to ordinary moments can make them feel richer and calmer.

Try this: Choose one daily activity, like brushing your teeth or washing up, and do it with full attention for a week.

2. Use your senses

Your senses are always in the present moment. When your mind is racing, they can bring you back.

Try this: Pause and notice five things you can see, four you can feel, three you can hear, two you can smell and one you can taste.

3. Notice kindness

There’s kindness all around us, but we often miss it. A stranger holding a door, a friend’s message, the sun on your face.

Try this: Each day, notice one kind thing, given or received.

4. Listen to your inner voice

Before making a decision, pause and notice your first gut response. You don’t have to follow it blindly, but it’s worth listening to alongside your reasoning. How to increase intuition has more on this.

Try this: Next time you face a choice, take one breath and ask, How does this feel?

5. Notice what you’re noticing

Awareness can turn back on itself. You can notice where your attention has gone, and choose where to place it.

Try this: A few times a day, ask, Where is my attention right now? Then gently choose where you’d like it to be.

A practice, not a test

You’ll forget to be aware many times a day. That’s completely normal. Each time you notice and come back, you’re strengthening your awareness.

How little is enough

Choose one practice and try it each day this week. Notice how it changes the feel of your days.

For more simple practices, try 12 mindfulness exercises to start using daily.

For a quiet place to write your way through this season, you’ll find a guided journal on the Guides page.