Starting a new habit can feel like a big deal, especially one like meditation, where you’re meant to sit still and do... well, not much. But building a meditation habit doesn’t have to be hard. In fact, the best way to make it stick is to keep it small, light, and realistic.

Here’s how to make meditation part of your daily rhythm, without turning it into a chore.

1. Start small. Really small.

You don’t need to meditate for 20 minutes a day to “do it right.” Start with just 2–5 minutes. That’s enough to feel the benefits, and it’s way easier to fit into a busy day. Think of it like brushing your teeth for your brain—quick, daily, and helpful.

2. Pick a regular time

Link it to something you already do. Right after your morning coffee. Before you start work. As you get into bed. The simpler the routine, the more automatic it becomes. No overthinking.

3. Don’t worry if it feels hard at first

Some days you’ll feel distracted or restless. That’s okay. Meditation isn’t about doing it perfectly. It’s about showing up. Even when your mind wanders (which it will), you’re still practicing. You’re still training your attention. That’s the whole point.

4. Use a guide (like this app)

You don’t have to do it alone. Guided meditations give your mind something to follow, so you’re not left wondering, “Am I doing this right?” Just press play and let someone else take the lead. Navigate through our Introduction to Meditation program to help you get started.

5. Be kind to yourself

Miss a day? Don’t beat yourself up. A good habit isn’t all-or-nothing—it’s about coming back. The more flexible and forgiving you are, the more likely you’ll keep going.

One last tip:

Try the “two-day rule.” It’s simple: Don’t skip two days in a row. That keeps the habit alive, even when life gets busy.

Meditation is a skill, not a sprint. The goal isn’t to clear your mind—it’s to get familiar with it. One breath at a time.