Exercise Well: Park the Smartwatch During Mindful Movement for Better Focus, Less Tension & a Pain-Free Body

Constantly checking our devices (phone, smartwatch) has become a modern habit many of us can’t stop doing. You’ve just settled into a pilates class, lying on the mat, ready to breathe, focus, and move — and there it is again: the subtle buzz on your wrist. Before you know it, your attention has darted to your smartwatch. You’ve gone from tuning into your breath to tracking your metrics or reading texts. We’ve become so accustomed to external feedback that we’ve lost the habit of listening to our bodies’ internal signals. Constant device-checking is a mental distraction that can cause stress and muscle tension too.

The good news is you don't have to ditch your device, just silence it for daily mindful movement breaks. Focused movements like tai chi, gigong, yoga and pilates can create a calmer mind in 60 mins or less. It happened to me just the other day in a tai chi class. I literally felt the tension melting away during the warm up and left with a clear and empty mind. Bliss.

Distraction is the Problem

Neuroscience research shows that each time we switch our attention from exercising to a smartwatch or phone, our nervous system responds as if there’s something to “solve” or “fix.”

Clinical and behavioural studies have shown the negative impact:

Higher cortisol levels - the body's main stress hormone from smartphone checking frequency, not just screen time(Hunter et al., Computers in Human Behavior, 2019)

An increase in heart rate and stress markers from notifications alone, even when ignored.(Rosen et al., Psychology of Popular Media, 2016)

When we multitask during movement — tracking, checking, thinking — our brain can’t fully process sensory feedback from the muscles and joints. This is known as reduced proprioception, or body awareness. Without it, we move less efficiently, hold unnecessary tension, and increase the risk of aches and pain.

The Mindful Movement Solution

Mindful movement is about paying full attention to your body as it moves, without judgment, distraction, or rushing. Think of it as noticing how your muscles lengthen, your breath flows, and your spine articulates.

Pilates is a perfect practice for mindful movement. Its principles of breath, control, precision, and flow naturally encourage awareness. When you inhale and exhale with intention, notice your alignment, and move slowly with control, you’re training both mind and body. Your nervous system shifts from a “stressed and reactive” state to a “calm and attentive” one, easing tension in your neck, shoulders, and lower back.

The Benefits

Reduces muscle tension: Paying attention to each motion or movement of a limb (arm, leg) or the spine helps muscles release unnecessary tightness.

Improves proprioception: Being fully present with movement strengthens your brain’s awareness of your body, making exercise more efficient and safer. Mindfulness studies at the University of Oxford highlight how attention-based practices enhance cognitive control and body awareness.

Boosts cognitive focus: Short, focused movement practices can improve attention and mental clarity. A study from King’s College London found that just 15 minutes of daily movement significantly improved mental wellbeing, mood, and focus.

Simple Ways to Practise Mindful Movement

Put devices aside: Turn off notifications or leave your watch out of reach during your next class

Start with breath: Take 3–5 slow, deep breaths to anchor yourself before you move.

Notice sensations: Pay attention to your muscles, joints, and posture as you move. Name the focus "core activated, leg lengthened, spine imprinted"

Move intentionally: Focus on quality, not quantity — slow, controlled movements help build awareness.

Reflect afterward: Take a moment to notice how your body feels compared to a distracted session.

Take the Next Step

Mindful movement is more than a technique; it’s a mindset that reconnects you with your body, reduces tension, and sharpens focus.

If you’re ready to improve your body awareness and let go of distractions this winter, join me online on Fridays at 9am for 30mins. In a class setting, you’ll learn how to engage your muscles safely, and leave distractions — and tension — behind.