I used to think “mindfulness” meant I had to sit in total silence, legs crossed, trying to “empty my mind.”

But…I have ADHD, and my brain doesn’t DO empty.

Thankfully, mindfulness isn’t about shutting down your thoughts. It’s just about noticing the present moment without judgment.

One of my favorite ways to do that is a playful scavenger hunt, even by myself.

This past weekend I went for a walk with my family and started looking for heart shapes in nature. That’s it. No pressure. Just paying attention.

I spotted hearts in leaves, rocks, even the clouds (and a hand heart I made with my child):

Want to try this?

• Pick a shape (like a star, circle, or heart)…Or a color (red, purple, green)…
• Then go for a walk and just notice.
• Optional: treat it like a photo scavenger hunt, snapping a pic of each item.

Want to take it to the next level?

Look for something you’ve been craving—abundance, connection, ease.

• Keep your eyes open for money (yes, actual coins or cash) on the ground or in a long-forgotten pocket.
• Notice kindness—someone holding a door, offering a smile, picking up trash.
• Spot serendipity—a perfectly timed parking spot, an unexpected compliment or offer of support, a task that feels easier than expected.

You’ll start to train your brain to notice what’s good, supportive, and aligned with the life you’re creating.

You don’t need to “empty your mind.” Just give it something good to look for.

What you focus on, you find.

It’s mindfulness without the meditation cushion. Just you and whatever magic pops into your field of view.

– Nicole