Mindfulness: Shift from Doing to Being Mode

How to Shift from Doing to Being Mode with Mindfulness

Recognizing and disengaging from negative thought patterns is a foundational mindfulness skill. By intentionally directing our attention, we gain control over our mental state. This guide explores the difference between doing mode and being mode, and provides practical steps to cultivate present-moment awareness.

Understanding Mindfulness Modes: Doing vs. Being

Doing Mode Characteristics:
- Goal-oriented thinking
- Constant self-evaluation ("Am I making progress?")
- Narrow, problem-solving focus
- Automatic thought patterns

Being Mode Benefits:
- Full presence in the moment
- Non-judgmental awareness
- Openness to experience
- Reduced stress and rumination

Why Being Mode Matters for Mental Health

Our culture often prioritizes constant doing, which can:
- Increase stress and anxiety
- Create mental fatigue
- Limit our ability to experience joy in the present

Mindfulness helps break this cycle by teaching us to recognize when we're stuck in doing mode and consciously shift gears.

7-Minute Mindfulness Practice: Two Ways of Knowing

This simple exercise from The Mindful Way Workbook helps transition from thinking to sensing:

Step-by-Step Guide:

1. Preparation

   • Sit comfortably with feet flat on the floor
   • Close your eyes if comfortable

2. Part One: Observing Thoughts (3 minutes)

   • Think about your feet without looking
   • Notice all thoughts that arise (judgments, memories, etc.)
   • Allow thoughts to come and go without control

3. Part Two: Sensory Awareness (4 minutes)

   • Shift attention to physical sensations in your feet
   • Notice:
     • Contact with the floor
     • Temperature
     • Weight distribution
   • Gently clench and release toes, observing changes

4. Closing

   • Expand awareness to your whole body
   • Notice any shifts in your mental state

When to Practice This Technique

Use this mindfulness exercise when you notice:
- Overthinking or rumination
- Stress or anxiety building
- Difficulty focusing on the present
- Automatic negative thoughts

Balancing Doing and Being in Daily Life

While doing mode helps us achieve goals, being mode is essential for:
- Emotional regulation
- Stress reduction
- Improved relationships
- Greater life satisfaction

Try incorporating brief mindfulness pauses throughout your day - even 1-2 minutes of conscious breathing can help reset your mental state.

Pro Tip: Set phone reminders to check in with your present-moment awareness several times daily until it becomes habitual.