Being mindful doesn’t just mean making smarter, healthier food choices. Mindfulness—the practice of being more present in your everyday life—has some big-time health benefits, including lowering stress, improving sleep and boosting brainpower.

Fortunately, mindfulness doesn’t take much time or training. By simply squeezing it into your daily activities, you can reap the rewards. “The great part of mindfulness practices is that they’re inherently very simple, but the tricky thing is making them part of your life on a regular basis,” says Tiffany Cruikshank, Seattle-based meditation expert and author of Meditate Your Weight. “With consistency, though, the real benefits start to accrue.”

This easy plan, developed by Cruikshank, will help you incorporate mindfulness into your daily routine in just one week. Each day builds on the other, meaning that you’ll start with Day 1 and keep adding a new mindful exercise as you go throughout the week. By the end of the week, you’ll have seven opportunities throughout the day to take mindful breaks.