Playful Mindfulness: Attention Training with a Smile

by Tiffany Andras | Certified Mindfulness Teacher

Let’s bust a myth:
Mindfulness does not require a cushion, a dark room, and silence.

You do not need to sit in lotus pose with incense curling through the air to be mindful.

Mindfulness is not about being serious.
It’s about being present.

And the truth is—you can train your mind the same way you train your body: through repetitions.

Mindfulness = Attention Training

At its core, mindfulness is nothing more than paying attention on purpose—and noticing when you’re not.

It’s the rep that matters.
Not the ritual.

You can build your mindfulness muscle in all kinds of ways:

• Juggling

• Target practice

• Playing catch with your kid

• Even doing dishes, if you bring your full attention to the water, the soap, the smell of the sponge, and the rhythm of your breath.

That moment when your mind wanders—and you catch it—and come back?
That’s the rep.
That’s the training.
That’s the whole game.

You’re Already Training Something

Here’s the truth most people miss:
You’re already training your attention every day—just not always in the direction you want.

• Multitasking trains distraction.

• Scrolling trains reactivity.

• Doomscrolling trains anxiety.

Mindfulness reclaims your focus.
It strengthens your ability to choose where your attention goes—so stress, anger, fear, or chaos don’t get to drive the car.

And playful mindfulness?
It’s just attention training with a smile.

Mindfulness in the Field

In law enforcement, shooting practice can be mindfulness.
So can driving.
Or clearing a room.
Or writing a report.

As long as you’re bringing full attention to the task—and noticing when your mind drifts—you’re strengthening the neural networks that support focus, calm, and performance under pressure.

Research from Dr. Amishi Jha (2017) shows that even 12 minutes of daily mindfulness practice improves working memory, situational awareness, and resilience to stress.

That doesn’t have to be meditation.
It just has to be intentional.

Play is Serious Business

Laughter is medicine.
Juggling builds neuroplasticity.
Mindful movement rewires the brain.

So if you’re building the muscle of attention, why not have fun doing it?

When the training is joyful, you’ll stick with it.
And the more you stick with it, the stronger your mind becomes.

Call to Action: Pick a Playful Practice

This week, pick one playful activity to turn into your attention gym.

🎯 Could be darts.
🎧 Could be a mindfulness app.
🎾 Could be tossing a ball.
🧽 Could even be doing the dishes with intention.

Whatever it is, notice when your mind drifts—and bring it back.
That’s the rep. That’s the training. That’s where the magic lives.

Your mind is your most powerful tool.
Train it.
Playfully.