I didn’t plan it. One day I just didn’t feel like opening Instagram—and then that day turned into a week… and eventually, a month. What started as a random pause became one of the most eye-opening little experiments I’ve done on myself.
Here’s what changed in just 30 days off the ‘gram:
🧠 1. My Mind Felt… Quieter
No constant scroll. No subconscious comparisons. No noise. I didn’t realize how much mental space those quick checks were taking up until they were gone.
⏱ 2. I Got Time Back
Those “just 5 minutes” moments add up. I started filling that time with things I’d forgotten I loved—like reading, going on walks without my phone, or even just sitting still (wild, right?).
🧍♂️ 3. I Felt More Present
Instead of snapping photos for Stories, I lived in the moment. A sunset was just a sunset—not content. And honestly? It felt more beautiful that way.
💭 4. My Self-Worth Wasn’t Tied to Likes
I stopped measuring good days by how much engagement I got. That’s a shift I didn’t know I needed until I made it.
🤳 Will I Go Back?
Yes, but differently. With limits. With purpose. Because now I know I don’t need it—I just like using it when I want to.
So, should you try it too? If Instagram (or any app) feels more like a habit than a joy—give yourself a break. Not forever. Just long enough to remember what life feels like without it.
Summer vacation is a great time for kids to explore, have fun, and learn new things in a more relaxed environment. Here’s a mix of fun, educational, and skill-building ideas that children can learn during their summer break:
🎨 Creative & Artistic Skills
Drawing & Painting – Explore different mediums like watercolor, crayons, or digital art.
Walking is more than just a physical activity—it’s an opportunity to reconnect with yourself, clear your mind, and find inner peace. However, distractions like people around you, noise, and wandering thoughts can take away from this experience. In this guide, we explore how to transition from being distracted by external surroundings to fully immersing yourself in mindful walking.
Why Do We Get Distracted While Walking?
When you’re out for a walk, it’s easy to be bothered by people running past, chatting loudly, or even just being present. Our brains are wired to process external stimuli, making it challenging to focus inward. The key to overcoming this is to train your mind to stay present and engaged with your own experience.
How to Stay Focused While Walking
1. Shift Focus Inward
Use Earphones (Even Without Music): This creates a personal bubble, signaling to your mind that external noise is irrelevant.
Breath Awareness: Focus on the rhythm of your breathing—inhale deeply, exhale slowly.
Count Steps or Rhythms: Counting each step (1-2-3-4) can keep your mind engaged and prevent distractions.
2. Mental Anchors
Set an Intention: Before stepping out, remind yourself: “This walk is for me. I am here to refresh, not to be distracted.”
Mantras or Affirmations: Silently repeat phrases like “I am calm and centered.”
Use Visualization: Imagine yourself walking in a peaceful place, like a quiet forest or along a serene beach.
3. Visual Control
Soft Gaze Technique: Instead of looking directly at people, focus slightly ahead or on the horizon.
Find a Focal Point: Pick an object in the distance (a tree, a lamppost) and let it guide your attention forward.
4. Reduce Engagement
Avoid Eye Contact: This helps minimize social distractions.
Accept & Ignore: Recognize that distractions exist, but remind yourself that they are background noise, not your focus.
Mindful Walking Routine: A Step-by-Step Guide
To make mindful walking a habit, follow this structured routine:
🌿 Stage 1: Ground Yourself (First 2-3 Minutes)
✔ Take slow, deep breaths (inhale for 4 counts, exhale for 4 counts). ✔ Notice how your body feels—the movement of your legs, the air on your skin. ✔ Walk with a relaxed posture, keeping your shoulders down and chest open.
🚶 Stage 2: Find Your Focus (5-10 Minutes)
✔ Count your steps (1-2-3-4, repeat) to maintain a steady rhythm. ✔ Repeat a calming mantra like “I am present in this moment.” ✔ Keep your gaze forward, avoiding direct eye contact with others.
🔍 Stage 3: Engage Your Senses (10-15 Minutes)
✔ Listen to natural sounds (wind, birds, leaves rustling) instead of conversations around you. ✔ Feel your footstep patterns and observe your walking rhythm. ✔ Notice the temperature, the scent of the air, and how your body moves.
🧘 Stage 4: Deep Focus Mode (15-20 Minutes+)
✔ Visualize yourself in a calm place, such as a quiet trail or open meadow. ✔ Let thoughts come and go without attaching to them—observe them like passing clouds. ✔ Walk steadily, absorbing the moment without rushing.
Tips for Avoiding External Distractions
✔ Use earphones (even without music) to create an invisible barrier. ✔ Stick to a familiar route to reduce unpredictability. ✔ Walk during quieter hours to minimize external disturbances. ✔ Accept distractions but don’t dwell on them—just let them pass.
Mindful walking is a skill that improves with practice. The more you train yourself to focus inward, the less external noise will affect you. Try this approach on your next walk and experience the difference!
