Two Common Mindfulness Myths—Debunked
Redefine Success
Time is money.
We treat time as a valuable commodity, avoiding waste at all costs.
Mindfulness practices, which focus on "being" rather than "doing," often seem less productive than checking off another task on the “to-do” list.
This is because we underestimate their importance. Mindfulness promotes beneficial structural and functional changes in the brain.1
We also misunderstand what "success" in mindfulness truly means.
Here are two common myths that prevent people from building a consistent mindfulness practice.
Myth #1: Mindfulness = Never Getting Distracted
You sit down to focus on your breath, but within seconds, your mind wanders to the thought of an email you need to reply to—you’re distracted.
The mistake: Criticizing yourself for getting distracted.
The skill: Gently notice your mind has wandered and bring your focus back to your breath.
The point is not that you're never going to get distracted. That's not possible. The goal, rather, is to be able to recognize where your attention is moment to moment so that when you do get distracted, you can easily and adeptly move your flashlight back to what it needs to be on.
Dr. Amishi Jha
Myth #2: Mindfulness = Relaxation
Relaxation can be a pleasant side effect of mindfulness, but it’s not the goal.
Mindfulness is process-oriented, not outcome-driven. Practicing it to achieve a specific state, like reducing anxiety, creates unrealistic expectations and can lead to frustration.
Mindfulness may also bring uncomfortable thoughts and feelings to the surface—and that’s okay.
At its core, mindfulness is about paying attention, intentionally and without judgment, to the present moment and the unfolding of experience.2
There is no special state to achieve…the whole point is to be more present in your current moment…You're going to feel your hip bones against the chair…every itch, every desire to move, every shift away from the present moment. You'll notice every small sensation and outrageous or distressing thought. That's success.
Dr. Amishi Jha
How to Start a Mindfulness Practice
Expectations: Accept that distractions are normal. Feeling “calm” is a possible by-product, but not the goal.
Set a Timer: Begin with 13 minutes, allowing one minute to settle in before starting.
Focus on Your Breath: Sit or lie down and direct your attention to your breathing.
Return to Breath: When your mind wanders, gently refocus on your breath.
Practice Consistently: Continue for 12 minutes and aim for at least 5 days per week.
Research indicates that dedicating just 12 minutes a day, five days a week, can measurably change the brain's structure and function.3
Kilpatrick, L., Suyenobu, B., Smith, S., Bueller, J., Goodman, T., Creswell, J., Tillisch, K., Mayer, E., & Naliboff, B. (2011). Impact of mindfulness-based stress reduction training on intrinsic brain connectivity. NeuroImage, 56, 290-298. https://doi.org/10.1016/j.neuroimage.2011.02.034.
Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: past, present, and future. Clinical psychology Science and practice, 10(2), 144-156.
Jha, A. (2021). Peak mind: find your focus, own your attention, invest 12 minutes a day. First edition. New York, NY, HarperOne, an imprint of HarperCollinsPublishers.