Bird by Bird: A Mindful Approach to Life’s Overwhelm
Hello, mindful community!
Today is January 15th—can you believe we’re already halfway through the first month of the year? I hope you’re doing well — whether you’re sipping your morning tea or coffee, catching a quiet moment at home or work, or sneakily scrolling during a meeting. I want to share something that’s been on my mind recently, thanks to a wonderful client of mine who reminded me of Anne Lamott’s book Bird by Bird. She told me how the story of “taking it bird by bird” helps her handle life’s challenges, and I couldn’t wait to pass this wisdom on to all of you.
The Story Behind “Bird by Bird”
Imagine a young boy (Anne’s brother) overwhelmed by a massive school project on birds. He had 3 months to complete this project but it’s due tomorrow and he has barely started. He’s got stacks of books, pages of notes, and a serious case of the last-minute panics. Their father calmly sat down with him, put his arm around him, and suggested, “Just take it bird by bird.”
Anne Lamott brought this simple yet profound advice into the spotlight in her book Bird by Bird. It has since become a go-to mantra for writers — and, as my client showed me, it’s the perfect fit for those of us practicing (and teaching) mindfulness.
Why “Bird by Bird” Works with Mindfulness
Many of you in our 2,000-strong mindfulness community have shared the challenges of daily life: to-do lists that grow faster than they shrink, deadlines that pop up at the worst times, and the random curveball stressors that appear out of nowhere — like finding out your car is on empty, your loved one who borrowed the car last forgot to fill it up, and you’re running late for an appointment.
“Bird by bird” shines in these moments. Tackling one small task with a mindful focus transforms a laundry list of problems into a series of manageable steps. Stress becomes less about panicked multitasking and more about careful, compassionate action. When you prioritize each “bird” in front of you — one breath, one step, one task at a time — everything feels more doable.
Bringing “Bird by Bird” into Your Mindfulness Practice
1. Name Your Birds
First, list your “birds”: the tasks, worries, and decisions circling overhead. Simply labeling them makes each one less intimidating. After all, it’s easier to gently handle a single sparrow than face an entire unseen flock.
2. Set Tiny, Meaningful Goals
Think short, doable steps. Maybe the next step is simply a couple mindful breaths. Or it could be sending that important email you’ve been avoiding. Remember: small steps can lead to big changes.
3. Take Mini Mindfulness Breaks
After each step, pause. Breathe in, breathe out, and notice how your body feels. No judgment, no rush — just a gentle reminder that you are in control. Even ten seconds of focused breathing can create a sense of calm and presence.
4. Celebrate Each Bird
Did you complete a step? Celebrate! Perhaps it’s a mental high-five or pat on your own back, a quick stretch, or treating yourself to a warm cup of tea. Acknowledging your progress helps you build momentum and stay motivated.
The Power of One Bird at a Time
It’s so easy to fixate on what we haven’t done yet. But by focusing on just the bird before us, we can make progress on and complete life’s tasks more calmly and fully. That’s the essence of mindfulness, right? It’s not about eradicating stress (wouldn’t that be nice); it’s about meeting our challenges more skillfully.
As we find ourselves at January 15th, let’s be proud of what we’ve already accomplished — those small steps that got us here — and remind ourselves there’s no rush to “do it all” at once. There’s something so liberating about recognizing our limits and pacing ourselves with compassion.
Parting Thoughts
Thank you for being a part of this wonderful community and for continuously inspiring me with your stories and insights. Together, we’re navigating the early days of a new year and a very long month (and cold for those of us in Canada) and “bird by bird” has never felt more relevant. A special thanks goes to my client who reignited my love for this story; your experience has now helped every reader in our ‘flock’ (sorry, I had to lol).
Breathe, believe, and know that we’re moving forward — mindfully, kindly, and steadily.
With heartfelt gratitude,
Angie
Founder and Clinician at Mindfulness for Health
P.S. If you think someone you know might be able to benefit from this email, feel free to forward it with them.
P.S.S. If you'd like to book an individual session with me, covered under Registered Psychotherapist benefits if you have them, here's the link.
Today is January 15th—can you believe we’re already halfway through the first month of the year? I hope you’re doing well — whether you’re sipping your morning tea or coffee, catching a quiet moment at home or work, or sneakily scrolling during a meeting. I want to share something that’s been on my mind recently, thanks to a wonderful client of mine who reminded me of Anne Lamott’s book Bird by Bird. She told me how the story of “taking it bird by bird” helps her handle life’s challenges, and I couldn’t wait to pass this wisdom on to all of you.
The Story Behind “Bird by Bird”
Imagine a young boy (Anne’s brother) overwhelmed by a massive school project on birds. He had 3 months to complete this project but it’s due tomorrow and he has barely started. He’s got stacks of books, pages of notes, and a serious case of the last-minute panics. Their father calmly sat down with him, put his arm around him, and suggested, “Just take it bird by bird.”
Anne Lamott brought this simple yet profound advice into the spotlight in her book Bird by Bird. It has since become a go-to mantra for writers — and, as my client showed me, it’s the perfect fit for those of us practicing (and teaching) mindfulness.
Why “Bird by Bird” Works with Mindfulness
Many of you in our 2,000-strong mindfulness community have shared the challenges of daily life: to-do lists that grow faster than they shrink, deadlines that pop up at the worst times, and the random curveball stressors that appear out of nowhere — like finding out your car is on empty, your loved one who borrowed the car last forgot to fill it up, and you’re running late for an appointment.
“Bird by bird” shines in these moments. Tackling one small task with a mindful focus transforms a laundry list of problems into a series of manageable steps. Stress becomes less about panicked multitasking and more about careful, compassionate action. When you prioritize each “bird” in front of you — one breath, one step, one task at a time — everything feels more doable.
Bringing “Bird by Bird” into Your Mindfulness Practice
1. Name Your Birds
First, list your “birds”: the tasks, worries, and decisions circling overhead. Simply labeling them makes each one less intimidating. After all, it’s easier to gently handle a single sparrow than face an entire unseen flock.
2. Set Tiny, Meaningful Goals
Think short, doable steps. Maybe the next step is simply a couple mindful breaths. Or it could be sending that important email you’ve been avoiding. Remember: small steps can lead to big changes.
3. Take Mini Mindfulness Breaks
After each step, pause. Breathe in, breathe out, and notice how your body feels. No judgment, no rush — just a gentle reminder that you are in control. Even ten seconds of focused breathing can create a sense of calm and presence.
4. Celebrate Each Bird
Did you complete a step? Celebrate! Perhaps it’s a mental high-five or pat on your own back, a quick stretch, or treating yourself to a warm cup of tea. Acknowledging your progress helps you build momentum and stay motivated.
The Power of One Bird at a Time
It’s so easy to fixate on what we haven’t done yet. But by focusing on just the bird before us, we can make progress on and complete life’s tasks more calmly and fully. That’s the essence of mindfulness, right? It’s not about eradicating stress (wouldn’t that be nice); it’s about meeting our challenges more skillfully.
As we find ourselves at January 15th, let’s be proud of what we’ve already accomplished — those small steps that got us here — and remind ourselves there’s no rush to “do it all” at once. There’s something so liberating about recognizing our limits and pacing ourselves with compassion.
Parting Thoughts
Thank you for being a part of this wonderful community and for continuously inspiring me with your stories and insights. Together, we’re navigating the early days of a new year and a very long month (and cold for those of us in Canada) and “bird by bird” has never felt more relevant. A special thanks goes to my client who reignited my love for this story; your experience has now helped every reader in our ‘flock’ (sorry, I had to lol).
Breathe, believe, and know that we’re moving forward — mindfully, kindly, and steadily.
With heartfelt gratitude,
Angie
Founder and Clinician at Mindfulness for Health
P.S. If you think someone you know might be able to benefit from this email, feel free to forward it with them.
P.S.S. If you'd like to book an individual session with me, covered under Registered Psychotherapist benefits if you have them, here's the link.