21 Tips to Finding More Zen & Calm in Every Day

With a busy corporate job, family, commuting, rushing, meetings, and lunch breaks, finding a moment for yourself can be hard. How can you bring more zen to your day? 

What do I mean by zen? A moment of quiet, a moment to just sit…just be…and breathe. Sometimes, I hold my breath while reading emails or doing work, then realize I haven’t been breathing properly.

Finding a quiet moment in a busy day can be challenging, but even a small pause can give you space to breathe and check in with yourself.

Here are 21 ways you can incorporate more zen into your daily routine:

1. Morning Meditation

Start your day with a few minutes of mindful meditation to set a positive tone for the day ahead. One of my favorites includes this one by Boho Beautiful Yoga.

2. Deep Breathing

Take a moment to notice your breath. You might try a slow, comfortable inhale and exhale, without forcing either. If holding your breath feels uncomfortable, leave it out.

3. Mindful Eating

Slow down and savor each bite of your meals, paying attention to the food’s flavors, textures, and sensations.

4. Nature Walks

A walk outside can be a welcome break from your day, whether it’s a bushwalk or a quick stroll around the block. Take in the sounds, sights and smells around you. If you’d like to slow down and notice nature, you might also enjoy forest bathing.

5. Journaling

I’ve been journaling since I was a kid and have tried all kinds of different techniques. Depending on what I’m going through, I like to mix it up and try different prompts to get started. Have a look through our guide to journaling to find something that works for you.

A few minutes of writing can give you space to explore your thoughts, feelings or the tasks on your mind. There’s no need to write every day or make it look a particular way; you can use journaling in whatever way feels useful.

I’m an avid journaler, and if I’m going through a period of feeling ‘stuck,’ I will kick start my Morning Pages, coined by writer Julia Cameron in her book, The Artist’s Way.

6. Yoga Practice

A yoga session can be a chance to move and pause. Try hatha yoga, or explore a slower yin or restorative class. Choose a practice that suits your body, and adapt or skip poses when needed.

7. Decluttering

Clearing a little space can make your surroundings feel more manageable. You don’t have to sort every cupboard—starting with one drawer or a corner of your desk is enough.

8. Digital Detox

Try taking a break from notifications or social media when you need some breathing room. I read Stolen Focus, in which Johann Hari discusses attention and digital distractions. You can also explore our ideas for a digital detox.

9. Gratitude Practice

Take a moment to notice what you’re grateful for, whether in a journal or by sharing it with someone. In The Resilience Project, Hugh van Cuylenburg encourages writing down three things you’re grateful for.

I was so inspired by this book and how gratitude journaling can change your mindset that I did this daily for a year. Before bed each night, I’d grab my notebook and jot down those three things from the day. Some days it was quite hard, others I felt there was so much to be grateful for.

It really makes you appreciate the little things in your day… sometimes it was a smile and a hug from my partner or playing with my dog in the backyard. There were little moments of joy that I could re-read over and remember down the track. And on a day when it felt like I couldn’t think of ANYTHING, it would make me smile reading back through so many months of gratitude moments.

10. Mindful Movement

Engage in Tai Chi or Qigong, focusing on slow, intentional movements to cultivate mindfulness and balance.

Through COVID lockdowns, I started practicing Qigong and loved the friendly, warm voice of Qigong with Kseny’s channel. On a day when you don’t feel up to a workout, the gentle movement brings a lightness and helps refresh your energy.

11. Mindful Walking

Take a mindful walk in your neighborhood, a park, or any peaceful outdoor setting. Pay attention to each step you take, the sensation of your feet touching the ground, and the rhythmic movement of your body.

Take a moment to engage your senses by noticing the sights, sounds, and smells around you. Allow yourself to be fully present in the moment and appreciate walking as a form of meditation and connection with the world around you.

12. Tea Meditation

I had the most incredible tea ceremony with Ourania Karydis at her beautiful yoga and wellness studio.

More regularly at home, I brew a cup of tea or ceremonial cacao and mindfully sip it, savoring the warmth and flavors while fully present. If time permits, I’ll sit in the garden and listen to the birds chirping in the trees.

13. Creative Expression

Engage in a creative activity that brings you joy, such as painting, writing, playing an instrument, or crafting. Through COVID, I found joy and moments of zen in playing with clay and paints at home. I bought one of the Crockd pottery kits to escape the screen and have fun making with a friend.

14. Digital Mindfulness

Set boundaries for your digital interactions, limit screen time, and consciously choose how and when to engage with technology. Close down your tabs! Focus on one project at a time.

Turning off non-essential notifications during focus time can help reduce interruptions. In Slow Productivity, Cal Newport explores doing fewer things and working at a more sustainable pace.

15. Mindful Listening

Practice active listening in your conversations, giving your full attention to the person speaking without judgment or distraction. We’re all guilty of thinking about something else while someone’s speaking to us.

It is time to slow down, listen, and be in the moment.

16. Mindful Stretching

Take short breaks throughout the day to stretch your body, releasing tension and promoting relaxation. Go Chlo’s everyday stretch class is one of my all-time go-to’s at the end of the day. After a long day of sitting or running around, it’s just 15 minutes to stretch out your back, hips, and neck—and your body will thank you for it!

17. Self-Compassion

Treat yourself with kindness and compassion, acknowledging your strengths and accepting your imperfections.

18. Aromatherapy

If you enjoy a scent, essential oils or a candle can make a space feel welcoming. Some of my preferred blends include the Home Sanctuary kit from Perfect Potion and the Woolzies self-care essential oil kit. Use oils as directed, keep the room ventilated and make sure pets can leave the room.

19. Mindful Commuting

Try a calming playlist or podcast on your commute. One of my favourite resources is the Balance app. If you’re driving or cycling, stay alert and avoid anything that distracts you from the road.

20. Digital Boundaries

Establish specific times for checking emails and social media, allowing yourself dedicated periods of uninterrupted focus and relaxation. Read more about the benefits of doing a digital detox.

21. Bedtime Ritual

A bedtime routine might include reading, a warm bath or gentle stretches. You could also listen to rain sounds or a bedtime meditation if that helps you wind down.

In Summary

Finding space to breathe during a busy day isn’t always easy. What feels calming can be different for each of us—and can change over time.

Try a few ideas and see what works for you. I’ve tried many combinations of these self-care practices over the years, and I hope you find something here that fits your life.

As Marie Kondo says, “Does it bring you joy?” I hope this list of my experiences has inspired you to find more zen in your day!