Micro-activities

Since becoming a father I’ve had trouble fitting in all the things I’d like to do, so I’m always on the lookout for ways to combine two activities together, or to squeeze one in between two others. A few examples of these “micro-activities” that have worked out well:

  • Meditate while falling asleep
  • Pushups as I roll out of bed
  • Bodyweight exercise on playground equipment while the kids play
  • Mindful breathing while waiting for them to finish things (brushing teeth, putting away toys, etc)
  • Squat stretch while brushing teeth
  • Naps during lunch break (and related, lunch during meetings)
  • Squats and stretches while riding the elevator (alone =)

The way these work best is when the activities are in two separate cognitive or physical categories. I haven’t been able, for instance, to listen to a podcast while working (which both require cognitive attention), or to intersperse pushups with cooking (both require your hands). But a physical activity while doing a mental one can work (e.g. pullups while watching the kids).

Mindfulness in particular is well suited for this. Besides the fact that a single 20-minute session is hard to stay focused for anyway, spreading bits of meditation throughout the day has a nice regulating effect on my mood and attention. Chade Meng Tan encourages people to practice just a single breath at a time, finding that produces a large benefit; I agree.