When you hear the word “mindfulness,” what comes to mind?

Maybe you picture someone meditating cross-legged on a beach at sunrise. Or maybe you just picture someone who has time for that kind of thing—because real life? It’s busy, it’s messy, and most of us aren’t spending our mornings in peaceful silence.

But mindfulness isn’t about perfection or stillness. It’s about paying attention—to this moment, to what’s real, to what actually matters. And when I say it makes a difference, I’m not just speaking from personal experience (though I have plenty). Research backs it up, too.

According to studies from Harvard and Stanford, regular mindfulness practice can rewire the brain in powerful ways. It boosts emotional regulation, reduces activity in the amygdala (that’s your brain’s internal alarm system), and even increases the gray matter linked to empathy, memory, and happiness.

Which is a long way of saying: this stuff works.

This week, in our four-part “Come On, Get Happy!” series, we’re exploring how mindfulness can shift your relationship with happiness—not someday, but today. Not through hours of practice, but in small moments that meet you where you are.

And if you haven’t downloaded the Week 2 workbook module yet, grab it—it’s full of simple exercises to help you practice this in your real, daily life.

Here’s what mindfulness has taught me (and what research backs up):

1. Mindfulness brings you back to now.

Our minds are professional time travelers—always hopping to the next thing, dwelling on the last thing, rarely landing in the moment we’re actually living.

Dr. Matthew Killingsworth at Harvard found that people are less happy when their minds wander, no matter what they’re doing. Let that sink in: it’s not just what you’re doing—it’s whether you’re present while you’re doing it.

Mindfulness is a way back. Not to a perfect moment, but to a real one. It might be noticing the warmth of your coffee, the breeze through a window, the quiet satisfaction of finishing a task. These aren’t headline moments. They’re everyday ones. But when we pay attention, they hold more weight than we realize.

One practice I’ve used? The “5-4-3-2-1” grounding technique. Notice five things you see. Four you hear. Three you can touch. Two you can smell. One you can taste. It’s simple—and it pulls you out of your head and into your life.

2. Mindfulness reconnects you to yourself—and others.

We spend so much of life performing. Meeting expectations. Checking boxes. Adapting to what’s asked of us instead of checking in with what we actually want.

But when you create even a little space to listen inward—without judgment—you start to reconnect with your core values. Your real voice. Your needs. That’s where real happiness lives.

Researcher Dr. Tim Kasser found that people who prioritize internal values—things like growth, relationships, or contribution—report much higher levels of well-being than those chasing status or approval. Makes sense, right?

Mindfulness also improves how we connect with the people around us. When I’m present in a conversation—not planning my response, not scrolling on my phone—I show up differently. People feel seen. And I feel more grounded in the moment. That deep presence builds stronger relationships, which are one of the biggest predictors of long-term happiness (Harvard’s 80-year study on adult development backs that up).

3. Mindfulness makes room for gratitude and contentment.

Here’s the truth: most of us are taught to want more. Bigger. Better. Next. And there’s nothing wrong with ambition. But when you’re always chasing the next thing, happiness ends up dangling just out of reach.

Mindfulness helps you pause. Helps you ask: do I actually want this? Or am I just used to running?

That kind of pause makes room for gratitude—not the forced “be thankful” kind, but a real appreciation for what’s already here. Dr. Robert Emmons at UC Davis has found that people who practice gratitude regularly report better sleep, stronger immunity, and—you guessed it—higher happiness.

It doesn’t have to be a list. It could just be letting yourself really enjoy the first bite of a good meal. Or noticing how your body healed after something hard. Or taking in a moment of beauty without immediately trying to photograph it.

Mindfulness helps you see what’s already enough.

Getting started

You don’t need to overhaul your life. Try five minutes of breathing before your day begins. Eat one meal without distractions. Step outside and just be there for 60 seconds.

That’s how it starts.

And if you’re following along in the workbook, this week’s module offers gentle guidance, reflection prompts, and simple activities to help you apply this—no matter your schedule. It’s about building habits that work in your life.

And yes, this is just Week 2. There’s more to come.

I’ll be sharing more next week about how we build connection and meaning into this process—and we’ll continue inching closer to what I call “realistic happiness.” Not the glossy version. The kind that actually lasts.

🧠 Try one of the grounding practices today.

📥 Download Week 2 of the Come On, Get Happy! workbook.

🌱 And stay with me—this journey’s just getting started.