Mindfulness gets associated with long, formal meditation sessions, but the core practice - paying deliberate attention to the present moment - can be woven into ordinary daily activities in just a few minutes at a time.
Doing one ordinary task - washing dishes, a short walk - with full attention on the physical sensations involved, rather than on autopilot, is a genuine, low-effort mindfulness practice.
A few slow, deliberate breaths during a stressful moment - before a difficult conversation, in a moment of frustration - is a practical, immediate mindfulness tool that requires no separate time commitment.
The core skill mindfulness practice builds is simply noticing a thought or feeling without immediately reacting to or judging it - a skill that transfers well beyond any formal practice into ordinary daily moments.