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Crazy-Makers: Dealing with Passive-Aggressive People

Why Are People Mean? Don't Take It Personally!

When You Have Been Betrayed

Struggling to Forgive: An Inability to Grieve

Happy Habits: 50 Suggestions

The Secret of Happiness: Let It Find You (But Make the Effort)

Excellence vs. Perfection

Depression is Not Sadness

Conflict in the Workplace

Motivation: Intrinsic vs. Extrinsic

20 Steps to Better Self-Esteem

7 Rules and 8 Methods for Responding to Passive-aggressive People

Promoting Healthy Behavior Change

10 Common Errors in CBT

What to Do When Your Jealousy Threatens to Destroy Your Marriage

Rejection Sensitivity, Irrational Jealousy and Impact on Relationships

For Women Only: How to Have the Relationship of Your Dreams

What to Do When Your Partner's Jealousy Threatens to Destroy Your Relationship

Making Attributions for a Healthier Attitude

Happiness is An Attitude

Thinking Your Way to a Healthy Weight

Guide to How to Set Achieveable Goals

The Effectiveness of Cognitive-Behavioral Treatment for Anxiety Disorders

Co-Dependency: An Issue of Control

The Pillars of the Self-Concept: Self-Esteem and Self-Efficacy

Catastrophe? Or Inconvenience?


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Change Yourself--Don't Wait for the World to Change

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Rainy Autumn Morning

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Quick Stress Relief

Thinking Your Way to a Healthy Weight

Lies You Were Told

Choosing Happiness

Lotus Flower Relaxation

Audio Version of Article: Crazy-Makers: Passive-Aggressive People

Audio Version of Article: Why Are People Mean? Don't Take It Personally!

Audio Version of Article: Happiness Is An Attitude

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Kindle Books by Dr. Monica Frank


Emotion Training: What is it and How Does it Work?

How You Can Be More Resistant to Workplace Bullying

Are You Passive Aggressive and Want to Change?

When Your Loved One Refuses Help

The Porcupine Effect: Pushing Others Away When You Want to Connect

What if You Considered Other Peoples' Views?

5 Common Microaggressions Against Those With Mental Illness

What to Expect from Mindfulness-based Cognitive-Behavioral Therapy (MCBT) When You Have Depression and Anxiety

Does Cognitive-Behavioral Therapy Lack Compassion? It Depends Upon the Therapist

When Needs Come Into Conflict

What to Do When Anger Hurts Those You Love

A Brief Primer On the Biology of Stress and How CBT Can Help

50 Tools for Panic and Anxiety

Coping With Change: Psychological Flexibility

Breaking Up is Hard to Do: Ending a Bad Relationship

I'm Depressed. I'm Overwhelmed. Where Do I Start?


Building Blocks Emotion Training

Hot Springs Relaxation

5 Methods to Managing Anger

Panic Assistance While Driving

Autogenic Relaxation Training

Rainbow Sandbox Mindfulness

Mindfulness Training

Riding a Horse Across the Plains

Cityscape Mindfulness

Change Yourself--Don't Wait for the World to Change

The Great Desert Mindfulness

Tropical Garden Mindfulness

Thinking Your Way to a Healthy Weight

Lies You Were Told

Probability and OCD

Choosing Happiness

Magic Bubbles for Children

Lotus Flower Relaxation

Cloud Castles for Children

Hot Air Balloon Motivation

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PsychNotes October 2015

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October 17, 2015       

The Benefits of Mindfully Washing Dishes

by Monica A. Frank, Ph.D.
dirty dishes Simple daily exercises can increase your mindful state. Researchers gave subjects a passage to read prior to washing dishes. Half the subjects read about the sensory mindful experience of dishwashing and the other half read about dishwashing techniques. Those who read the mindful approach to dishwashing showed a 27% decrease in nervousness and a 25% increase in mental inspiration whereas those who read about techniques did not show a significant change (Hanley et al., 2015).

I had accidentally discovered this for myself before I had ever even heard of mindfulness. I always hated washing dishes because it just seemed like a nuisance that got in the way of more important things I wanted to do. One day, however, for whatever reason I don't know, I fully focused on washing the dishes. I didn't think of anything else, not even how much I hated doing dishes. I just washed the dishes. Afterwards, I thought, "Wow, that was actually pleasant!" Ever since, I haven't felt an intense negative reaction to dishes.

Although meditation is desirable, even simple mindfulness exercises can provide benefits. Change is difficult when it demands a great deal of time. Simple exercises can be a good start to your mindfulness practice. Listen to Excel At Life's Mindfulness Exercise Doing the Dishes (or read the transcript) to incorporate daily mindfulness practice into your life. By practicing this and other simple exercises you can develop a more mindful attitude.

Hanley, A.W., Warner, A.R., Dehili, V.M., Canto, A.L., and Garland, E.L. (2015). Washing Dishes to Wash the Dishes: Brief Instruction in an Informal Mindfulness Practice. Mindfulness, 6, 1095-1103.


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