Women can feel perpetually overwhelmed in life and career as we still take on the burden of the unpaid caring roles.
However, between work deadlines, family responsibilities, and the endless stream of digital distractions, our minds are often racing a million miles a minute. But what if we told you there’s a simple practice that could help you overcome that sense of overwhelm, boost your productivity, and make better decisions?
That’s exactly what Zoe Haydn Jones, host of the Women, Work & Wellbeing podcast, discovered during a recent stint on jury duty.
“When I was on jury service, I started doing mindful walking, and it was a game-changer,” Zoe shares. “I realised I wasn’t giving myself enough time and space to really listen to my intuition and make thoughtful decisions, both in my personal and professional life.”
Mindful Walking
Zoe’s mindful walking journey began with her daily commute to the courthouse. Instead of popping in her headphones and zoning out to a podcast or audiobook, Zoe decided to be fully present during her walks. “I started to notice the sounds around me, the crunch of the leaves underfoot, the smells in the air.
I became hyper-aware of my body and my breath in a way I hadn’t experienced in a long time,” she explains.
As Zoe continued to incorporate these mindful walking breaks into her daily routine, she began to notice some profound shifts. The constant mental chatter started to quiet, and she found herself gaining clarity on important decisions, both big and small. “The more I walked without distractions, the more my intuition started to emerge. I was able to work through challenges in my business, like simplifying my yoga class booking system to keep prices accessible.
I also gained insight into my personal life and realised I needed to create more boundaries to prioritise my own wellbeing.”
Studies show mindful walking improves sleep quality and mood
The science backs up Zoe’s experience. Studies have shown that mindful walking can significantly improve sleep quality, mood, and overall mindfulness levels. It’s also been linked to reduced anxiety, boosted cognitive function, and enhanced concentration.
“When we’re constantly bombarded with noise and tasks, we’re not giving ourselves the time and space to truly focus,” Zoe explains. “Mindful walking allows you to quiet the external chatter and tune into that intuitive inner voice that often gets drowned out.” Ready to try this transformative habit for yourself?
Zoe recommends starting with just 5-15 minutes per day. “Focus on your breath, your body sensations, and your surroundings. Don’t try to solve problems or make decisions – just be present in the moment. I promise, the insights will start to emerge on their own.” So if you’re feeling overwhelmed, stuck in a rut, or simply craving more clarity, consider giving mindful walking a try. It just might be the game-changer you’ve been searching for.
5 Steps to Start Mindful Walking (and Unlock Newfound Clarity)
- Carve out 5-15 minutes per day.
Whether it’s during your morning commute, on your lunch break, or after work, identify a consistent window of time when you can step away from distractions and go for a mindful walk. Start small if needed – even just 5 minutes can make a difference.
- Leave your phone and headphones behind.
The key to mindful walking is being fully present and tuned into your senses. Resist the urge to listen to podcasts, audiobooks, or music, and instead focus on your surroundings.
- Tune into your body and breath.
As you walk, pay attention to the sensations in your body. Notice your feet hitting the ground, the movement of your limbs, and the rhythm of your breath. If your mind starts to wander, gently bring your focus back.
- Engage your senses.
Look around and take in your environment. What can you see, smell, hear, or even taste? Noticing the small details can help anchor you in the present moment.
- Don’t try to solve problems.
Mindful walking is not about problem-solving or decision-making. Instead, use this time to simply be, without any agenda. Trust that the insights and clarity you need will emerge organically. The more consistently you practice mindful walking, the more you’ll start to notice its transformative effects. Whether you’re feeling overwhelmed, stuck in a rut, or craving more focus, this simple habit could be the game-changer you’ve been searching for.
🎧 Listen to the Full Episode Here
JOIN THE FREE MEMBERS CLUB
Access free masterclasses, training, yoga sessions, and more to support your journey to wellness and professional success. Join here.
WORK WITH JOBS FOR WOMEN
We offer a jobs board and employer branding platform to position your organisation as a leading inclusive employer. Contact us today to learn more.
Job ads start at £149 – with tiered pricing for multiple ads. Email our team to discuss.
Join the Jobs for Women FREE membership.
Explore our other podcasts [here]. Reach more women with podcast sponsorship – find out more [here].