How to Start a Daily Mindfulness Practice (Even If You’re Not a Disciplined Person)

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Hi, Shamash here. I have a confession: even as a mindfulness teacher, I struggled for years to maintain a daily mindfulness practice. I loved teaching mindfulness and meditation to others, but in my own life I’d go through ups and downs – meditating diligently for a few days, then skipping a week. Often, I told myself the problem was that I’m not a displined person or a morning person. I’d read advice to “start your day with meditation,” but at 7:00am all I wanted was a bit more sleep!

Then 2020 arrived. The pandemic turned all our routines upside-down, and like so many people I felt isolated and stressed . In that difficult time, I craved two things: a bit of calm each day, and a sense of connection with others. So I tried a little experiment – I invited a few friends and students to meet online each morning for a short, guided meditation. No pressure, pajamas welcome, come as you are. We gathered on Zoom, I led a meditation, we sat in silence together for a few minutes, and then exchanged a friendly word or two before heading into our day.

To my surprise, that tiny experiment blossomed into something beautiful. Day by day, more people showed up. We found ourselves meditating together daily, supporting each other through lockdowns and beyond. That’s how the Daily Mindfulness Club (DMC) was born – out of my own need for community and routine.

And you know what? By creating a mindfulness community, I finally succeeded in meditating every single day. In fact, we haven’t missed a day since August 1, 2020! This community turned a once inconsistent practice into a joyful ritual, and it helped me (and many others) realize that even non-morning people can find a daily rhythm that brings peace and connection.

Why Daily Mindfulness Can Be Hard (Especially for Non-Morning People)

If you’ve ever struggled to meditate consistently, trust me – you’re not alone. Building any daily habit can be challenging, and starting a daily mindfulness practice is no exception. Here are a few reasons many people (myself included) find it tough:

  • Busy Mornings: Life is hectic. Mornings might be filled with rushing to work or wrangling kids, and the idea of a serene sunrise meditation feels impossible. Traditional advice often says, “meditate first thing in the morning,” but if you’re groggy or have a packed schedule, that can become a barrier rather than a help. Not everyone is a 5am yogi, and that’s okay.

  • “Not a Morning Person” Mindset: Some of us naturally have more energy and focus in the evening or later in the day. Waking up early to meditate might leave you fighting drowsiness or frustration. I used to beat myself up thinking I had to do mornings to be “doing it right.” In reality, mindfulness is flexible – the best time to meditate is whenever you can fit it in. In fact, meditation teachers like Jack Kornfield explicitly encourage choosing a regular time that suits your temperament; if evening works better for you, do that. There’s no rule saying it must be at sunrise!

  • Lack of Motivation & Accountability: When you’re practicing alone, it’s easy to hit the snooze button or say “I’ll meditate tomorrow.” There’s no one there to notice if you skip. And when you’re tired (especially early in the morning), motivation can fizzle. Many of us find it hard to form new habits solo – humans are social creatures, and we often do better with a little support.

  • All-or-Nothing Thinking: Have you ever felt that if you can’t do a guided meditation for 30 minutes, then it’s not worth doing at all? This kind of perfectionism makes it harder to start. In my case, I thought a “proper” mindfulness practice meant a long, silent sit every morning. That pressure made me procrastinate. In truth, consistency matters far more than duration or perfection. Even a few minutes of mindfulness each day can make a difference – and it’s much easier to stick with.

  • It Feels Lonely or Boring: Meditating by yourself with an app or timer can feel isolating for some, especially if you’re extroverted or craving community (a feeling amplified during the pandemic for many). Also, doing the exact same practice every day can get monotonous. The mind likes variety and engagement; without it, you might lose interest.

The good news is, every one of these obstacles can be overcome with some compassionate, realistic strategies. You can build a daily mindfulness routine, even if you’re not a morning person, by tailoring the practice to fit you. Here’s how.

Gentle Tips to Build Your Daily Mindfulness Habit

Starting a habit doesn’t require willpower of steel – a gentle, flexible approach works best. Below are some tips that helped me (and members of our mindfulness community) make meditation a daily habit:

1. Start Small (Really Small) and Be Consistent

When beginning a daily mindfulness practice, small steps are key. Instead of committing to 30 minutes twice a day, start with just 1-5 minutes each day. You could even begin with a few deep breaths or a 1-minute body scan in bed. The idea is to make it so easy you can’t say no. Consistency is more important than duration.

I often tell new meditators: it’s better to meditate with one slow, conscious breath every day than for an hour once a month and nothing on the other days. By starting small, you build the habit “muscle.” Over time, if you feel ready, you can slowly extend your sessions to 5, 10, or 20 minutes. But in the beginning, keep it simple and doable. A short guided meditation (there are many 3-5 minute ones available) can help ease you in. Remember, mindfulness is a quality of attention – even a short intentional pause to breathe and be present will nurture that quality in you.

2. Choose Your Best Time (It Doesn’t Have to Be Morning)

Here’s a liberating truth: the best time to meditate is the time you’ll actually do it. If you’re not bright-eyed in the morning, don’t force it. Maybe you find a quiet moment during lunch, or you unwind with meditation in the evening before bed. Experiment and notice when your mind is most at ease. As meditation teachers often advise: “If you are a morning person, meditate before breakfast. If evening fits you better, try that.”

What’s important is making it a regular part of your day. You might attach your mindfulness practice to an existing routine – for example:

  • Meditate for 2 minutes after you brush your teeth, or

  • Do a brief breathing exercise right before you eat lunch, or

  • Wind down with a meditation before you turn off the lights at night.

By linking it to something you already do reliably, you’re more likely to remember it daily. Some call this habit stacking. And if your chosen time comes and you truly can’t meditate then, it’s okay – be flexible and fit it in later. (I’ve sometimes done my “morning” meditation in mid-afternoon when life got in the way earlier.) No matter when you do it, it counts. The goal is to make mindfulness a daily habit, at whatever hour works for you.

3. Find Joy and Variety in Your Practice

One reason people abandon daily meditation is that it starts to feel like a dull chore. Combat this by infusing some variety and joy into your mindfulness practice. Remember, mindfulness isn’t just sitting silently on a cushion – it’s about paying attention to the present moment, whatever you’re doing. So feel free to mix up your practices to keep things interesting:

  • Try different types of mindfulness: Some days you might do a classic breath meditation; other days, try a body scan, gentle yoga or Qigong, a loving-kindness (compassion) meditation, or mindful walking in the park. You can even practice mindfulness while drinking your coffee or taking a shower by truly focusing on the sensations. Variety keeps your mind engaged and curious.

  • Use guided meditations or apps: Guided practices can provide structure and fresh techniques. There are countless guided meditations available (including in our Daily Mindfulness Club recordings library). If one day you feel like visualizing a peaceful scene, find a guided imagery meditation. Another day you might use a calming guided meditation for sleep if you’re doing it at night. Switching themes can make each day’s practice feel a little new.

  • Theme your days: In the Daily Mindfulness Club, we introduced themed days to spice things up – e.g. Mindful Mondays (nondual meditation), Breathing Tuesdays (different breathing exercises), Wisdom Wednesdays (inspiring readings like the Tao Te Ching), Thursday (ACT Metaphor Meditation) Fun Fridays (playful practices and mindful stories), and Music Weekends (meditating to soothing music) . You can borrow this idea for yourself: maybe dedicate Mondays to gratitude, Tuesdays to mindful movement, etc. Themed practices give you something to look forward to each day.

  • Celebrate small wins: Made it 5 days in a row? Did a meditation even when you really didn’t feel like it? Give yourself a mental high-five or treat yourself kindly. Finding the fun and positivity in the journey will keep you coming back.

The key is to keep your daily mindfulness practice from feeling stale. Make it your time of nurturing and exploration. Some days will be deeply peaceful, some days your mind will wander a lot – it’s all okay. Approach each session with a sense of curiosity: “What do I need today and what can I explore?” This mindset turns a “have to” into a “get to.” Over time, you’ll discover which practices resonate most with you – and you’ll likely develop a diverse toolkit of mindfulness techniques to draw on.

4. Meditate with Others for Support and Accountability

One of the biggest tips I can offer – especially if you struggle with motivation – is to find a mindfulness community or buddy to practice with. I truly believe that meditating with others is a game-changer. It certainly was for me: knowing that my friends were showing up each day helped me get out of bed and onto the cushion. And I’ve seen the same effect for many members of our community.

Why does this help? For one, it adds gentle accountability. When you’ve told someone you’ll meet them for a meditation at 7:30am (even online), you’re more likely to follow through. In a group, everyone encourages each other just by showing up. In fact, research and experience confirm that group meditation fosters a sense of accountability and motivation, making it easier to stick to regular practice . We humans are social beings – knowing others are alongside us (literally or virtually) can energize us to keep going.

Practicing mindfulness in a group also makes the journey less lonely. There’s a sense of camaraderie and connection. You realize others have busy minds and struggles too, and you support each other. Especially after the isolation of the pandemic, many people are “hungry for meaningful social reconnection” through things like mindfulness groups . I often find that even if I wake up tired, once I log into a session and see familiar faces, I feel uplifted. We meditate together and sometimes share a few reflections or even a laugh (yes, meditation can be light-hearted!). That community spirit turns meditation from a solo task into a shared experience of growth.

So how can you meditate with others? You might:

  • Join an online mindfulness community – for example, our Daily Mindfulness Club is open to all and welcomes new members to meditate live each day. An app-based one is Insight Timer.

  • Find a local meditation group or class – many cities have centers or Meetups where people practice mindfulness or yoga together.

  • Team up with a friend – agree to call or text each other at a set time and meditate at the same time. Even if you’re not physically together, you can hold each other accountable (“Hey, are you up for our 8pm meditation tonight?”).

  • Take a 31-day mindfulness challenge – a structured program where a group commits to daily practice for a month (we run a 31-Day Mindfulness Challenge, for example, which you can join with others for extra encouragement).

However you do it, tapping into a mindfulness community provides support, accountability, and a sense of belonging. As I often say, mindfulness is contagious in the best way – when we see others prioritizing calm and self-care, it inspires us to do the same. Together, you cheer each other on and celebrate the journey. And if you miss a day, a good community reminds you not to feel guilty and just start again (because we’ve all been there!).

5. Be Compassionate and Flexible with Yourself

Finally, remember that mindfulness is all about compassion – including toward yourself. Starting a daily practice is a gradual process, and it’s normal to face bumps along the way. There will be days you skip the meditation, days you get frustrated, days you’re too tired. This does not mean you failed! It’s so important not to let one missed day or “bad” meditation session derail you.

Whenever you catch yourself getting self-critical (“Ugh, I missed two days, I’m hopeless at this”), take a mindful pause. Acknowledge those feelings, and then gently let them go. Remind yourself why you wanted to practice mindfulness – likely to reduce stress, be kinder to yourself, live more fully in the present. Beating yourself up is contrary to that goal. Instead, practice what we call self-compassion: speak to yourself as you would to a dear friend who felt discouraged. You might say internally, “It’s okay. I’ve been busy, but I can start again now. Every day is a new day.”

One practical tip: treat each day as independent of the last. If you missed yesterday, today is a fresh start. Don’t try to “make up” extra meditation time because you feel guilty – that just adds pressure. Just do your planned few minutes today. Consistency comes from repeatedly beginning again, not from never making a mistake. In our club sessions, I often emphasize that each moment is an opportunity to begin anew.

Also, stay flexible. Life will throw curveballs – you might get sick, travel, or have to care for a family member. It’s okay to adapt your practice. Maybe during a vacation your “meditation” is simply a mindful walk on the beach rather than the usual seated session. Maybe when you’re ill, you practice mindful breathing for a minute in bed. Everything counts. By being kind and adaptable, you’re much more likely to keep mindfulness in your life long-term.

In short: go easy on yourself. Let go of the idea of a “perfect” daily practice. Embrace the imperfect one you can do. Over time, you’ll find that mindfulness itself helps you develop more self-compassion and resilience, which makes it easier to maintain the habit. It’s a positive cycle: meditation builds self-kindness, and self-kindness helps you keep meditating!

How the Daily Mindfulness Club Can Support You (Connection Makes Consistency Easier)

I’d love to share a bit more about our Daily Mindfulness Club (DMC), because it was literally created to address all the challenges and tips we’ve talked about – especially for folks who need a friendly nudge to practice daily. If you’re looking for a supportive, flexible way to start (or deepen) a daily mindfulness practice, DMC might be just what you need.

What is the Daily Mindfulness Club? It’s an online mindfulness community I started during the pandemic, which has grown into a warm, worldwide club of people who meditate together every day. We meet for a live guided session on Zoom every morning at 7:30am UK time (yes, even weekends!). But don’t let the time scare you – part of our philosophy is flexibility without pressure. All sessions are recorded, so if you’re not a morning person or you can’t attend live, you can access the recordings anytime that suits you . Many members do join live (often still in pajamas, cameras off, coffee in hand – totally fine!), and others meditate later using the day’s recording. Either way, you’re included in the community.

Each session is about 30 minutes, making it a manageable way to start the day with mindfulness and still get to work on time. We begin with a friendly hello, then I guide a meditation (~20 minutes) which can include different practices (breathing exercises, body scan, visualization, etc.), followed by an optional share or inspirational thought. We keep it light-hearted and supportive – in fact, laughter and corny jokes are not uncommon! The atmosphere is welcoming to beginners and experienced meditators alike. You can attend every day or just drop in when you can; there’s no pressure to be “perfect” or to turn on your video. As one of our members said, “It ensures I do my practice but I don’t feel under pressure that I have to come every day or stay the whole time” – it’s truly your practice .

Community support: One of the biggest values of our mindfulness club is the community itself. Meditating together daily creates a beautiful bond. We have a private online forum where members from around the globe share insights, ask questions, and encourage each other. Knowing that each morning there’s a group of kind, like-minded people gathering has given many of us a sense of belonging and accountability. It’s like having a gym buddy for your mind – we gently keep each other on track. And especially for those of us who aren’t naturally early risers, the friendly accountability of “the club is there waiting for me” helps turn getting up for meditation from a chore into something to look forward to.

Variety and themed days: Earlier I mentioned how important variety is. In the club, we’ve implemented themed days to ensure our practice stays fresh and engaging. Each day of the week has a different focus, for example:

  • Mindful Monday – a classic guided mindfulness meditation or a nondual meditation to start the week grounded.

  • Breathing Tuesday – we explore three different breathing techniques to center ourselves.

  • Wisdom Wednesday – I read a short teaching or poem (from sources like Rumi or the Tao Te Ching) and we reflect mindfully on it.

  • ACT Thursday – a new meditation based on Acceptance and Commitment Therapy principles (bringing psychological flexibility into practice).

  • Fun Friday – something playful, like a mindful or spiritual story, mindful movement, or reflecting on a piece of art mindfully.

  • Music Weekend – on Saturdays and Sundays, we often meditate to beautiful, soothing music or nature sounds, allowing deep relaxation.

These themes mean every day is a little different, which keeps the routine interesting. Members have told me it’s “never boring… a variety of comforting, happy sessions every single day” . Over time, you get to try many forms of mindfulness and discover what resonates most with you – all while maintaining that consistent daily rhythm.

Flexibility and no pressure: Importantly, the daily mindfulness club is designed to be there for you without stressing you out. We know life is busy. That’s why you can come as you are (literally roll out of bed and join), you can keep your camera off (so no worries about how you look or distraction), and you’re free to attend live or use the on-demand recordings if the live time doesn’t work . Some members meditate with us five mornings a week; others pop in once on the weekend and catch up via recordings on weekdays. There’s no judgement either way. The idea is to provide structure and support, not pressure. Over time, most people find the consistency that suits them – but it happens because it feels good, not because anyone is guilt-tripping them.

Real connections and fun: Even though we meet virtually, the connections in the club are very real. We’ve had members become friends, celebrate each other’s birthdays or achievements, and support each other through hard times. There’s a lovely mix of lightness (we often start with everyone giving a quick “1% smile” to set a friendly tone) and depth (people have shared meaningful insights and moments of vulnerability, knowing they’re in a safe space). This kind of community can make a huge difference when you’re establishing a habit. It transforms meditation from “something I should do” into “something I love doing with my friends.”

Guidance and expert facilitation: As the club facilitator, I bring my years of teaching experience to guide you gently. Some people find that having a guided meditation each day by a teacher (rather than just an app) helps them stay more engaged and go deeper in practice. I also integrate principles of positive psychology, mindfulness research, and even the occasional joke or story to keep sessions enjoyable and beneficial. We sometimes invite guest teachers or incorporate new ideas (for example, a bit of mindful movement with our co-host Brian on Sundays). So you’re not just getting routine, you’re also learning and evolving your practice with guidance. And you can ask me or others questions anytime if you’re facing difficulties – we’re here to help each other.

Daily Mindfulness Club Summary

The Daily Mindfulness Club offers connection, accountability, and guided support – all in a very flexible, compassionate environment. It was literally created for people who struggle to meditate alone or stick to a schedule. If you resonate with that, our community can provide the little boost (and company) you need to finally make mindfulness a happy daily habit.

If you’re curious to learn more or join us, you can check out the details on the Daily Mindfulness Club page – we’d love to welcome you!

If you’re still not sure, send us an email with your questions - we’re here to help.

Embrace Your Mindfulness Journey – One Day at a Time

Starting a daily mindfulness practice when you’re not a morning person (or even if you are!) is absolutely possible with the right approach. I went from inconsistent practice to daily meditation because of the small steps and supportive community we’ve talked about. My journey taught me that mindfulness isn’t about doing it “perfectly” – it’s about showing up for yourself with kindness, day after day. Some days will feel easier than others, but every single practice is worthwhile.

Imagine, a few weeks from now, you’ve built a gentle routine: perhaps you do 5 minutes of guided meditation during your lunch break, or you join our club session in the morning, or you sit on your cushion at night listening to the crickets. You might start noticing changes – maybe you’re a bit less reactive in traffic, or you handle work stress more calmly, or you feel more present with your family. These are the quiet but profound shifts that a daily mindfulness practice can bring. Research has linked regular meditation to benefits like reduced stress, better sleep, and greater well-being – but beyond the studies, you will feel the difference in your own life.

So, I encourage you to take that first small step. Start today, with a minute of mindful breathing, or by signing up for a structured program like our 31-Day Mindfulness Challenge (a great way to jump-start your habit with daily guidance). Remember that everybody starts somewhere – even a long-time teacher like me had to find his groove! If I, a self-professed non-morning person, can find joy in a 7:30am meditation through community and baby steps, I know you can create a routine that works for you too, on your terms.

Most of all, approach this journey with warmth and curiosity. Be patient with yourself and celebrate the fact that you’re investing in you. Over time, your daily mindfulness practice can become a source of strength, calm, and happiness – a gift you give yourself each day. And if you ever need a supportive friend or guide along the way, know that I (and our whole mindfulness community) am here cheering you on. Here’s to your peaceful, personalized, and daily mindfulness journey – even if mornings are not your favorite. 🌅🙏

Happy meditating!

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