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Mindful Living Made Easy

90-Second Scientific Practices to Quiet Your Mind & Nurture Your Soul

 

Mindful Living Made Easy is your invitation to find calm, clarity, and emotional freedom—starting right now.

Based on original research from The Calm Mind Study, Dr. Rebecca Kochenderfer blends the latest
insights from psychology, mindfulness, and neuroscience to deliver simple, science-backed techniques that truly work. In just 90 seconds, you can shift your emotional state, reduce mind chatter, and return to the present moment with greater ease.

At the heart of this book is the transformative Notice, Name, Relax, Release (NNRR) method—a
practice you can use anytime, anywhere to navigate life with greater resilience, self-compassion, and clarity.

If you’ve ever felt overwhelmed by traditional mindfulness routines or struggled to stay consistent, this book offers a new approach: short, powerful practices that meet you where you are and guide you gently forward.

 

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Mindful Living Made Easy: 90-Second Scientific Practices to Quiet Your Mind & Nurture Your Soul

Hooked From the First Page! Mindful Living Made Easy by Dr. Rebecca Kochenderfer grabbed my attention right away. The introduction was not only engaging but also made mindfulness feel truly accessible. As I moved into the first chapter, I found myself even more drawn in. The concept of “90-second scientific practices to quiet your mind and nurture your soul” really resonated with me—it’s both practical and powerful. Dr. Kochenderfer has a way of making mindfulness feel like something I can actually live, not just read about. Can’t wait to keep going!
JudyJ Gibbs Clarkesville, GA
I received mine yesterday. Started reading it today. Haven't gotten that far through it because I feel like I'm really soaking it in. I am now buying one for each of my adult children. Truly is an easy read and even if you just take parts of it you can't help but feel better, more relaxed and happy.
Nancy Danel
This book offers the know-how to utilize a powerful yet simple set of techniques to transform your life, 90 seconds at a time. The NNRR study, which included over 200 participants, has solidified that this technique offers a map to a range of beneficial results through micro-moment awareness. As simple as three breaths, using the Notice, Name, Relax, and Release technique can profoundly alter the course of your mindset from overwhelm to clarity. I appreciated the author telling her own story and the stories of other participants. She offers so much insight into the development of clarity and resilience, as well as for simple resets, or complex issues faced daily to oppose the accumulation of emotions that should be processed and can be processed using this technique. I'm going to start giving it a try tomorrow, as she explained that you don't need an hour of yoga or two hours at the gym; consistent practice over time with this technique is sufficient. The best takeaway? By integrating this into our daily life, we can begin focusing more on the present and its beauty by mindfully cutting through the productivity by using "anchors" points strategically to bring awareness back into our days. It's a clearing process for the mind. The Windshield example! Brilliant!
Jill Marie Teer
This book was very meaningful to me. I first sort of rushed through it to get a feel for what it was like. I wasn't even halfway through before I turned around and restarted, slowly and purposefully. It is not lost on me that that is pretty much the exact premise of the book! I am going to copy the "8Cs" and post them on my wall as reminders to me and as instructions to my family. I'm not great at it yet but taking a reset makes such a difference--and can be done in about one minute. I def recommend this book.
Bitsy Kemper
Want to reduce mind chatter, and return to the present moment with greater ease? This book is the transformative Notice, Name, Relax, Release (NNRR) method—a practice you can use anytime, anywhere to navigate life with greater resilience, self-compassion, and clarity. If you’ve ever struggled to stay consistent, this book offers a new approach: short, powerful practices that meet you where you are and guide you gently forward.
Joseph Beach
Quick, practical, and surprisingly effective—this book makes mindfulness feel doable in real life.
Kindle Customer
Mindful living doesn't have to be complicated. As outlined in this book, mindfulness can take just 90 seconds. This is perfect for me because I am usually distracted if it's much longer than that. These techniques are simple and don't take anything special except you. This will really help me throughout my upcoming school year.
Mrs. J
This beautifully written book was laid out simply. I especially like because I could come back to it as needed. Great reminder to live with presence. I’ll definitely be using some of these laid out techniques she reveals in the book.
Michael and Brittany worrell

About the Author

 

Dr. Rebecca Kochenderfer is a mindfulness expert, bestselling author, and creator of the NNRR (Notice Name Relax Release) Method—a simple yet powerful practice to reduce stress and align with one’s true self.

 

With a PhD in Mindful Life Design, she blends neuroscience, psychology, and mindfulness into tools that awaken peace and possibility. Through speaking, teaching, and coaching, she helps people quiet their minds and live with purpose.

 

Rebecca hosts The Power of Journaling podcast and founded Journaling.com and Homeschool.com, once the world’s top homeschooling site.

 

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Mindful Living Made Easy: 90-Second Scientific Practices to Quiet Your Mind & Nurture Your Soul

FAQ

1. What inspired you to write this book?

This book was born out of both personal passion and deep research. During my
doctoral studies, I led a project called The Calm Mind Study. One of the most
powerful discoveries from that work was realizing that emotions are not something to
fear, they naturally move through us in about ninety seconds if we allow them to. It’s
only when we push them down or weave them into long stories that they linger and
weigh us down. That simple but life-changing truth inspired me to share what I had
learned more broadly. I was also inspired by my lifelong love of mindfulness.

To me, mindfulness is a kind of superpower. It keeps the windshield of the mind clear, 
allowing us to see people, challenges, and opportunities as they really are, not clouded 
by old patterns or past hurts. And yet, despite knowing how powerful mindfulness can be, 
most of us struggle to make time for it in our busy lives.

That’s why I wanted to write this book: to show that mindfulness doesn’t have to
mean hours of meditation or journaling. Those practices are beautiful, but they’re not
the only way. Mindfulness can be woven into quick moments throughout the
day—simple practices that anyone can do, no matter how full their schedule. My
hope is that this book gives peace of mind and clarity accessible to everyone,
anytime, anywhere.

2. What will your readers gain from your book?

Readers will gain something far more valuable than just “tips” or “techniques.” They’ll
discover a new relationship with their own minds. This book will show them how to
meet stress, worry, and frustration with confidence instead of fear—transforming
those ninety-second waves of emotion into opportunities for clarity, calm, and
strength.

They’ll also learn how to bring mindfulness into the rhythm of everyday life. Instead
of needing long stretches of meditation or journaling, readers will find that even brief,
intentional moments can shift the entire day.

These simple practices will help them:

• Navigate challenges with ease rather than overwhelm
• See people and situations as they really are, without the filter of old stories
• Make clear, confident decisions aligned with their higher self
• Create a life designed with purpose, rather than drifting on autopilot

Most of all, readers will walk away with a toolkit that is practical, portable, and
deeply empowering. They will know how to access peace of mind and clarity
anytime, anywhere—no matter how busy life gets.

3. What was your unique quotient for this project?

My unique contribution to this project is the blend of rigorous research, original
discovery, and lived experience that I bring to the subject of mindfulness.  

This book is the first to share that method widely, giving readers
a simple yet scientifically grounded way to navigate their thoughts and feelings.

But my unique quotient goes beyond research. I’ve lived a life by design, not by
default. From homeschooling my children, to building successful businesses, to
pursuing a PhD in my sixties, I’ve consistently chosen paths that reflect mindful
intention rather than societal expectation. That perspective infuses this book with
authenticity and practical wisdom.

During my doctoral work, I developed a proprietary method called “Notice, Name, 
Relax, Release which emerge from my research into the functioning of the inner 
voice and emotions in the brain.

What makes this project truly unique is the way it unites academic depth, real-world
application, and heartfelt passion. Readers aren’t just getting another book about
mindfulness—they’re gaining access to a fresh approach that is deeply researched,
proven in practice, and designed for busy people who want clarity and calm without
adding more overwhelm to their lives.

4. How did becoming an author help in your brand/business?

Becoming an author has been a powerful extension of my work with
Journaling.com and my coaching practice. The book gives people a doorway into
the heart of my message: that mindfulness is not only possible in everyday life, but it
can be a guiding force in creating a life of clarity, calm, and purpose.
From a business perspective, the book helps establish credibility and trust. It allows
readers to see the depth of research, experience, and care that stands behind my
brand.

Many people discover me first through the book, and then feel inspired to
explore my classes, coaching, or community because they want to go deeper.
On a personal level, becoming an author has allowed me to share my original
technique, Notice, Name, Relax, Release, with a much wider audience. It’s
incredibly rewarding to know that people who may never attend a workshop or a
coaching session can still access the tools they need to find peace of mind and live
by design rather than default.

Ultimately, the book serves both as a stand-alone guide and as a bridge into the
larger ecosystem of resources I offer. It strengthens my brand by aligning
everything—research, teaching, and community—around one clear promise: helping
people navigate life with confidence and calm.

5. What are your future plans as an author?

I see the years ahead as a time to pour myself fully into the work I love most—writing
books, speaking, leading workshops, coaching individuals, and consulting with
companies. This isn’t just a career path for me; it feels like the work I was meant to
do. Every thank-you note, every photo someone sends when they receive their copy
of the book, is a reminder that these words and practices are changing lives—and
that is profoundly gratifying.

Life will always bring challenges, but we don’t have to meet them with fear or
resignation. My joy is talking with people about mindfulness, helping them face life’s
difficulties with courage, and encouraging them to bravely imagine what kind of life
would be perfect for them—and then to go out and create it.

As an author, my future plans are simple yet expansive: to continue sharing wisdom,
tools, and encouragement through every medium available. I want my writing to
spark clarity and courage in readers, to remind them that peace of mind is always
within reach, and to inspire them to design lives of meaning and joy.

6. What will you learn from this book?

1. How to work with your emotions instead of being overwhelmed by them.
You’ll discover that emotions naturally move through the body in about ninety
seconds when we don’t resist or amplify them. Instead of fearing or suppressing
your feelings, you’ll learn how to notice them, allow them, and then move forward
with clarity.

2. How to practice mindfulness in quick, accessible ways.
You’ll see that mindfulness doesn’t require hours of meditation or journaling. With
simple, everyday practices, you’ll learn how to bring calm, presence, and
awareness into even the busiest days.

3. How to design a life of clarity and purpose.
Through the tools and techniques in this book—including the original Notice,
Name, Relax, Release method—you’ll learn how to quiet mental clutter, make
confident choices, and create a life that reflects your highest values and authentic
self.