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Mindfulness For Solopreneurs – How To Find Calm In A Busy Day

Written by: Jana Behr, Executive Contributor

Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.

Executive Contributor Jana Behr

As a solopreneur, you probably know this all too well: Your day is full of client inquiries, marketing strategies, accounting tasks, and the constant effort to push your business forward. Always on, always running, you know the drill. In this perpetual whirlwind of tasks and responsibilities, finding moments of calm and staying present can be challenging. Yet, for solopreneurs, mindfulness is an indispensable tool. Not only for reducing stress but also for enhancing creativity and decision-making ability.

Woman closing her eyes against sun light standing near purple petaled flower plant

Why is mindfulness so relevant for solopreneurs?

Mindfulness helps you take a step back and notice your thoughts, feelings, and physical sensations in the present moment – without immediate judgment or reaction. This practice allows you to step out of the daily autopilot and establish a deeper connection with yourself and your business intentions. It's about gaining clarity, which in turn leads to better decisions and strengthens your resilience during challenging times.


Simple mindfulness exercises for solopreneurs

Here are some specially adapted mindfulness exercises that you can integrate into the hectic daily life of solopreneurs:

1. Mindful breathing between meetings

Take a moment before and after each meeting or client conversation to breathe consciously. Close your eyes and focus solely on your breath for one to two minutes. Feel the air flowing in and out, and with each exhale, release stress and tension.

2. Mindful coffee breaks

Transform your coffee break into a mindfulness exercise by preparing and enjoying your coffee (or tea) with awareness. Pay attention to the sound of the kettle, the aroma of the coffee, and the warmth of the cup in your hands. Allow yourself to fully experience this moment without thinking about your to-do list.

3. Mindful walking

Use your lunch break for a short mindful walk. Focus on the sensation of your feet on the ground, the fresh air in your lungs, and the sounds around you. Even a brief walk can help clear your mind and recharge your energy for the rest of the day.

4. Gratitude practice at the end of the day

At the end of each workday, take a few minutes to write down three things you're grateful for. These can be business achievements, positive client feedback, or personal successes. The practice of gratitude helps you maintain a positive outlook and recognize the many small victories on the path to success.

5. Digital detox

Intentionally take breaks from digital devices, especially before bedtime. Constant availability and information overload can lead to mental exhaustion. Set clear boundaries, such as not checking emails after 8 pm, to give your mind time to recover.


Frequently asked questions by solopreneurs about mindfulness

How do I find time for mindfulness exercises?

Start with short exercises that only take a few minutes. You can integrate moments of mindfulness into existing routines, like drinking coffee or walking. It's not about finding extra time but about using existing moments consciously.

How does mindfulness affect my business?

Mindfulness can help you become more stress-resistant, improve concentration, and boost creativity. A clear, focused mind makes better decisions and can find innovative solutions to business challenges.

Do I have to meditate to be mindful?

Meditation is an effective way to practice mindfulness but not the only one. You can integrate mindfulness into any activity by dedicating your full attention to the present moment.



For solopreneurs, mindfulness can be a crucial factor for personal and business success. It helps you face the challenges of entrepreneurship with serenity and clarity. By integrating mindfulness into your daily life, you create space for creativity, resilience, and well-being. Start with these simple exercises today and discover how mindfulness can enrich your life and business.

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Jana Behr Brainz Magazine

Jana Behr, Executive Contributor Brainz Magazine

Jana Behr is a spiritual empowerment coach & mentor, Tao Hands Practitioner and Akashic Reader. She is a bridge builder between two worlds – spirituality and real-world implementation. Her coaching approach is based not only on her extensive theoretical knowledge but on life experiences. Having survived traumatic experiences, such as alcoholism in the parental home or rape and having healed illnesses, such as depression, fibromyalgia or lipedema, she now supports in finding inner stability, increasing resilience and acting from full power. She also spreads her mission "Spirituality is your superpower!" as an author, podcaster & speaker. Because without her spiritual connection, she would not have survived.



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