How one week of mindfulness transformed my daily routine

Before I ramble to you about my self-improvement journey, here‘s a little something about me so I feel less like a stranger and more like a lovable mess: 

1. I’ve never meditated a day in my life (until now). 

2. I CANNOT wake up early (if and when I do, I think I deserve a paycheck for effort). 

3. Taking breaks? Who needs ’em! Call me an expert at keeping myself busy ALL THE TIME. 

4. I am a night owl and also a proud late-night binge-eater. 5. All hail fast food...leafy greens are basically my arch-nemesis.

Anyway, it took time but finally, driven by motivation and a need to make life improvements (thanks for the suggestions, dad and mom), the quintessential Gen Z that I am, decided to put technology to good use. Sceptical yet curious, I gave Headspace—a mindfulness app that offers activities on guided meditation and relaxation—a shot for one week.

I logged on and there it was...a list of areas—which range from mindful eating habits to sleep hygiene and more—to improve on. 

After contemplating on my goal, and hoping no one’s judging me (hello, from the other side of the screen), I clicked on the icons ‘stress’, ‘being present’, and ‘anxiety’. 

The interface was cute—think colourful illustrations and fun yet motivational quotes—and gave me a warm and fuzzy feeling. And there I was...kick-starting the adventure with optimism and determination.

Day 1—Tuesday 

As someone who cannot do without their morning sleep, dragging myself out of bed at 8:45 am felt like ‘Mission Impossible’. Despite starting my day early, I kicked off my week with Eva, my mentor on the app, and a meditation session paired with a podcast on the ‘Basics of Breathing’. By midday, I was indulging in adorable videos of dolphins and penguins slipping on ice, a delightful distraction from work. Day one flew by quickly, serving as a pleasant reminder to take breaks more often. 

Day 2—Wednesday

I hurriedly logged onto the app to get a quick fix of my morning meditation. On my to-do list today was a podcast on Pride Month (June) and I also got a much-needed rundown on the pronoun guide. A calming ASMR (autonomous sensory meridian response) summed up my afternoon session, making me feel like I was sleeping on a bouncy, well-cushioned cloud. In my defence, a good lunch can drift you off. Later at night, in an attempt to fall asleep faster and fight off my night owl tendencies, I listened to an ASMR podcast on aquatic life. And no cap, I indeed got a good night’s sleep! 

As a domino effect of sleeping early, I woke up early too. Post meditation, I attempted a few steps of the traditional West African ‘Kuku’ dance (my roommate gave me the side-eye while I felt I made a fool of myself). The rest of my day was productive, fuelled by an ASMR podcast on ‘Monastery Drizzle’—the quaint audio of rain minus the petrichor hitting the ground helped me work efficiently. I wrapped up the day with an audio on ‘Midnight Launderette’. 

Day 4—Friday

TBH, it is not every day that I can wake up early—hello, Netflix and the innate need to doom scroll. But I persisted nonetheless! I began my morning by meditating and listening to an audio on the importance of decluttering thoughts. It was like the app knew EXACTLY what I needed, dishing out advice like a boss babe. A mid afternoon exercise on my relationship with food left me pondering the disparity between what I considered healthy and unhealthy. The day ended with an audio on ‘Monsoon Hour’, as I drifted to sleep to the soothing sounds of rain. 

Day 5—Saturday

The weekend arrived at the speed of light, and I started my day later than usual. Weekends call for relaxation and sleeping in without guilt—a practice I hold close to my heart. I indulged in my morning routine with (you know the drift by now) meditation and an audio session on self-acceptance. My 15-minute run in the afternoon heat, with audio praising the joys of cardio, wasn’t my idea of a relaxing weekend. But hey, nothing says energising like sweating buckets under the sun (pun intended). The day ended with an audio describing the life of animals in the pines, followed by soothing ASMR voices that, in my head, sounded like a nature documentary narrated by Morgan Freeman.

By now, my body was well accustomed to the routine, starting with meditation and an audio on focusing on the present rather than worrying about the future. Giving me an existential crisis any twenty-something could have, I moved on with my day (not as easily as it sounds). As work piled up, I voluntarily took a break, this time without a notification, mind you. 

As I listened to an ASMR audio of ‘Joyful Snow’, I let the calming sounds of ice and snow transport me to tranquillity as I closed my eyes and decided to deviate from the day, even if it was for 10 minutes. My night routine included an audio on ‘Lazing Lagoons’, and JSYK, it helped me unwind and sleep soundly.

Day 7—Tuesday

The final day of this experiment also began with meditation and audio on implementing deep listening. For the afternoon exercise, which included an audio on ‘Walk in Nature’, I strolled around the office campus and imagined walking around a lush, green forest—a much-needed break, must I add. I wrapped up this fulfilling journey by meditating to the tune of ‘Sandy Cove’, in which a man describes a beachside cottage amid serene waves, far from everyday chaos. It felt like an auditory experience of the ultimate comfort we crave for. 

When I started using this app, I hoped for a dramatic lifestyle transformation. While I didn’t experience an overnight (*week*) change, I realised that lasting improvements take time. This week was a pilot episode...but I am certain that with committed practice, I might just get a full season renewal.

Looking back, I realised that for years, my parents have been dropping the same truth bombs as heard on these ASMR audios and podcasts. Of course, it didn’t work, and I’m not sure if it’s their tone or the fact that listening to your parents, especially as a young adult, is “uncool”. Who knew that, in time, thanks to a mindfulness app, ‘don’t forget to breathe’ would turn into a trending self-care mantra for me? If you’re anything like me, here are a few other apps—Calm, Ten Percent Happier, and Breathwrk—that must be on your radar.

Lead image: Illustration by Sumedha Abhyankar

This article originally appeared in the Cosmopolitan July-August 2024 issue.

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