Mindful Breathing & Mind Gaps: Day 3 of My Mindfulness Journey

Written by Latosha Walker
Founder & CEO, Wondering.Waves | Military Spouse | Creator | Storyteller

Published: November 3, 2025

This is Day 3 of my ongoing mindfulness series—a personal journey through restarts, ruts, and the gentle art of waking up to my life, one practice at a time.

What Are “Mind Gaps”? A New Kind of Noticing

When I first read about “mind gaps,” I’ll admit I didn’t know what to expect. I learned that mind gaps are those rare spaces in between thoughts—moments when you’re fully alert, aware, and present. For someone with ADHD, whose mind is always wandering and wondering, this idea felt both foreign and fascinating. I’m naturally curious and always have a million questions swirling through my brain, so being told to acknowledge and observe those thoughts, instead of fighting them, was a new experience for me.

A sunlit writing nook in San Angelo, Texas, overlooking mesquite trees and prickly pear—inviting gentle reflection, mindfulness, and new beginnings.

My First Attempt: Restless, Real, and Full of Alarms

Today was my first real attempt at creating mind gaps, and it was hard. I decided to pair the practice with the mindful alarms I’ve set on my phone—reminders to pause and check in with myself. This pairing is crucial for me; it’s how I remember what I want to do, and it’s an ADHD-friendly way to build new habits.

As I sat (or sometimes stood) and closed my eyes, letting my arms rest and my shoulders relax, I followed the breathing exercise:
Breathe in for 4, hold for 4, breathe out for 4, hold for 4. Ten cycles. Three times a day.
Even on day one, I found myself enjoying what I was accomplishing. But letting my mind wander freely? That was a whole experience on its own. My notebook quickly filled up with thoughts—some big, some tiny, some deeply personal.

What My Mind Wandered To

During my practice, my thoughts darted everywhere: my business, my family, my creative projects, chores, memories, and even random worries. But the question that surfaced most often was:
Am I good enough? Am I worthy of the roles I have? Can I truly become the leader I want to be?

Sitting with these questions brought a rush of emotions—anxiety, sadness, frustration. Even though I volunteer more than 150 hours a month, it rarely feels like enough. I worry I’m not doing enough in my personal life or for my business. I want to track everything, to be recognized as a leader, to speak up more, and to stop stressing about whether I’m “good enough.”

The Power of Writing It Down

But here’s the thing: writing these thoughts down as they come up feels like lifting a weight off my mind. Giving my worries a name and an emotion helps me see them for what they are—sometimes just “silly worries.” Yes, I’m struggling with depression, ADHD, and anxiety, and those are real challenges. But when I look at my list, I realize those concerns are small compared to my goals and what I’m capable of. The most important thing I recognized today is that I haven’t spent enough time on my business, blog, crochet, or book writing. I’ve fallen behind, but naming it gives me a starting point.

Getting Back on Track, One Intentional Step at a Time

That’s why I’m back to blogging daily, even with my parents visiting. I’m making intentional time to fulfill my goals—checking off each box, carving out moments for what matters. Now that my workspace is downstairs, in front of a big window with natural light, I feel my depression lifting. The change in scenery has been vital for my mental health. Having a lived-in, sunlit space makes all the difference. It’s easier to focus, to feel present, and to reconnect with what I want.

Practicing Anywhere—But Always Safely

I do these breathing exercises wherever I am—sometimes at home, sometimes in the car (but never with my eyes closed while driving, of course!). It’s important to make sure you’re in a safe space before you start. Today, I waited until I reached my destination, locked my doors, and then took a few minutes to reflect and breathe. Each environment brings a new experience. Sometimes I’m more present and creative in my new space; other times, I just notice how much my surroundings shape my thoughts.

Small Changes, Subtle Wins

Even though today is just day one of doing this exercise three times a day, I already feel a sense of accomplishment. I’m noticing my thoughts more, and I’m enjoying the process of writing them down and letting them go. It’s not about being perfectly mindful—it’s about giving myself a chance to pause and reset.

Staying Motivated: Alarms and Journaling

To keep myself accountable, I’ll keep using phone alarms as reminders. But I know myself well—I’m just as likely to swipe away an alarm as anyone else with ADHD! That’s why I’m making this practice internal, too, by journaling every thought that comes up. At the end of the week, I’ll go through my notes and sort them, looking for patterns, priorities, and maybe even new creative ideas.

For Anyone Who Wants to Try

If you’re thinking about trying this breathing and “mind gap” exercise, please remember:
You can’t fail. This isn’t a competition to see who’s the most mindful. It’s a space you create for yourself, and everyone’s experience will look different. You’re not behind, and you’re not alone. I’m just sharing my own journey as a military spouse, creator, CEO/founder, volunteer, and (let’s be honest) overachiever. People may see the outside, but rarely do we get to see the inside of someone’s experience.

My Hopes for This Practice

At the end of this week, I hope to feel more present in my day-to-day life, calmer, and less like I’m running from task to task. I want to enjoy the time I have with my family and still make progress on my goals. I’m searching for that balance between being and doing.

One of my goals is to continue writing down every thought during the practice. Then, at the end of the week, I’ll take that valuable information and sort it. Maybe I’ll find new clarity, or maybe I’ll just see how human and wonderfully messy my mind really is.

Reflection Prompt

Where does your mind wander when you pause to breathe? What questions or worries come up for you? What would it feel like to write them down and let them go, even for a moment?

With curiosity and kindness,

Latosha