3 Tech-Boosted Steps To Build Mindfulness Every Day

Technology gets a bad rap in the mindfulness department, but if you’re, well, mindful about how gadgets fit into your life, they can actually help you stay present—and help you reach peak performance in every aspect of your life.

Reams of research show that mindfulness is a panacea for peak performance on every level: A regular practice calms stress, shores up the immune system, fine-tunes focus, sharpens memory and strengthens your connection to your inner self. The results: You’re more certain of what you want out of life, you have the concentration to make it happen, and you’re poised to actually enjoy it when you achieve your goal. Yet too often, we don't take the time or make the space for a daily meditation practice—a bad habit that can stall out your ambitions.

Although the term “mindfulness” can feel abstract,the word merely means being aware and present without judgment. The first step to this state is understanding when and where we’re not living a mindful life—and perhaps the biggest culprit in a hamster wheel existence is your phone. Enter Moment, an app that tracks how much time you spend on your cell and allows you to set goals (say, not spending three hours zoning out on Instagram). Then it sends gentle reminders when you’re nearing your self-prescribed ceiling so you don’t accidentally waste your day on your phone—when you could be pursuing a daring, soul-filling life.

If you (like so many of us) have a hard time disconnecting during meditation, take your practice to a meditation pod. The futuristic, colored domes are designed to cocoon you from the outside world as you listen to ambient sounds, music and guided visualizations. If you’re not ready to invest more than $15,000 for one of your own, you can check Somadome’s website for locations where you can book a 20-minute session tailored toward your goal, such as Succeed, Manifest, or Recharge.

If you don’t live close to a pod but want a similar meditative escape, try out Provata VR, an app you can use on its own or plug into a virtual reality headset for an immersive experience. You can cue up targeted exercises—for calm or focus, for example—in whatever environment that makes you feel most at peace, such as alongside a waterfall, beneath the Northern Lights or even underwater in a coral reef. The app syncs with fitness trackers so you can visualize how meditation lowers your heart rate—and even correlates with a better night’s rest.

If you’re like so many busy adults, you may look up at some point and notice your body and mind’s stressed state: tense shoulders, shallow breathing, squinting eyes and a sore rear from sitting at a desk all day. With Spire, a beautiful wearable technology that measures your breathing by clipping to your belt or bra, you can track your stretches of calm or focus, just like a FitBit tracks the numbers of steps you take. You can see the progress you make toward hitting goals of stress-free streaks—and it’ll nudge you to practice your breathing exercises (or play a short guided relaxation session) when the device senses you need to chill out.