Who Finds Mindfulness Easier: Introverts or Extraverts?

Not to be confused with meditation—the formal practice of sitting, clearing your mind of thoughts and deep breathing techniques that often foster mindfulness—mindfulness is the simple act of being present and looking at yourself without judgment. People who use mindfulness report having a greater sense of well-being, better sleep patterns, less stress and greater emotional resilience.

And the best part?  You can practice mindfulness while you do everyday acts such as brushing your teeth or walking your dog. 

But can both Introverts and Extraverts benefit equally from mindfulness? It's easy to assume that Extraverts may have a more difficult time being quiet and looking inwards, or that Introverts may already have a natural inclination towards mindfulness. However, the answer is not as black and white as it may seem.

Introverts: Navigating the storm inside

All Introverts can benefit from mindfulness, but getting there might take some time. The most obvious struggle Introverts have is quieting their minds, but it can go a little deeper than that.

Here’s a breakdown of some common challenges Introverts may face when trying to practice mindfulness, and how they can overcome them.

Being present isn’t in their vocabulary

Introverts, and especially Intuitive Introverts, are often too busy thinking about the past or the future to focus on the present moment. Mindfulness requires being fully present in the now, which can be overwhelming for Introverts who are used to constantly analyzing and reflecting on their thoughts and actions.

To overcome this challenge, Introverts can try setting aside a specific time each day, even just one minute, to focus solely on being in the present moment without any distractions or interruptions. Gradually increasing this time can help introverts get more comfortable with being present and mindful.

They struggle with self-judgment

Letting go of negative thoughts and feelings is easier said than done, especially when you're an Introvert who tends to overthink things. Mindfulness requires you to recognize your thoughts without judgment, but for Introverts who are already prone to self-criticism, this can be a difficult task.

To overcome this challenge, Introverts can try reframing their thoughts and approaching them with kindness and curiosity rather than judgment. For example, you might recognize a negative thought such as, "I'm not good enough," and reframe it as "I am enough as I am, and I can always strive to improve." This can help create a more positive and accepting mindset towards yourself.

They may have difficulty focusing on one thing at a time

Did we mention overthinking? Many Introverts are "down the rabbit hole" thinkers, which can make it challenging for them to focus only on one thing. Their rich inner lives keep them daydreaming about “what ifs” and “what could be's” that can be difficult to shut off for mindfulness.

To overcome this challenge, Introverts can try incorporating mindfulness into activities they already enjoy, such as reading or drawing. For example, while reading, focus on the words and the story rather than getting lost in daydreams. This allows you to practice mindfulness without feeling like you have to completely shut off your inner world.

They get distracted by their environment

Noisy areas and interruptions can be distracting for anyone, but it may have a more significant impact on Introverts who are already sensitive to external stimuli. Mindfulness in public can be very difficult for them.

To overcome this challenge, introverts can try using noise-canceling headphones or finding a quiet and comfortable space to practice mindfulness. You can also practice mindful breathing techniques to help you focus on your internal experience rather than external distractions. As you build your mindfulness practice, you can gradually increase the amount of time you spend in more distracting environments.

Extraverts: Scared of internal silence

Extraverts may have different challenges when it comes to mindfulness. Being social and constantly surrounded by people can be energizing for them, but it also means they may struggle with being alone and sitting in silence. They might experience a sense of discomfort when forcing themselves to analyze their thought patterns and behavior. 

Extraverts may also struggle with mindfulness for the following reasons.

They may find it boring

For Extraverts who thrive on stimulation, mindfulness can seem dull and uninteresting, especially if they are doing it in a quiet space. Extraverts prefer to stay busy and take action so spending time in stillness may feel  like a waste of time.

To overcome this challenge, extraverts can try practicing mindfulness while engaging in physical activities such as walking or running. This allows you to be active while also being mindful of your surroundings and thoughts. You can also experiment with more unusual mindfulness techniques. For example, body scans, which involve focusing on different parts of your body and how they feel, can be more engaging than sitting in silence.

They get frustrated if there are no immediate results

Many Extraverts are results-driven. If they don’t see immediate improvement, they may give up on mindfulness before they’ve tried very hard.

To overcome this challenge, Extraverts can try setting specific goals for their mindfulness practice, such as reducing stress or improving focus. They can track progress against these goals by journaling or using a mindfulness app. This can help them see the gradual benefits of mindfulness over time, rather than expecting immediate results.

They may struggle with introspection

Extraverts get their energy from the outside world, which means they are not used to reflecting on their inner world. Introspection can feel like an enemy, as it forces them to face uncomfortable thoughts and emotions.

To overcome this challenge, Extraverts can try practicing mindfulness for short periods of time, gradually increasing the duration as they become more comfortable with introspection. They can also try guided meditations for mindfulness exercises that focus on specific topics such as gratitude or self-compassion, which may feel more relatable for them.

They may struggle from a lack of feedback from others

Extraverts are used to engaging in social situations where immediate reactions and feedback are commonplace. This constant stream of input helps them gauge their performance and adjust their behavior accordingly. In the solitary practice of mindfulness, the absence of external validation can feel disorienting, and even discouraging, for extraverts who thrive on acknowledgement from others.

To overcome this challenge, why not seek out a mindfulness group or classes where you can share your experiences? Even joining a forum to chat about your experiences can provide the community you crave. You may find that you get better at communicating your thoughts and feelings, due to the higher level of self-awareness that mindfulness brings.

Wrapping it up: more tips for getting started

Both Introverts and Extraverts can struggle with mindfulness. But equally, they both can benefit from it too! Here are some additional tips for getting started with mindfulness:

• Choose a guided mindfulness practice, such as a YouTube video to ease you into the practice.

• Start small, setting aside just a few minutes each day to begin with. You can increase the duration as you become more comfortable with it.

• Experiment with different mindfulness techniques, such as mindful breathing exercises or body scans, to find what works best for you.

• Don't be too hard on yourself if your mind wanders during mindfulness practice – this is natural and part of the process. Simply acknowledge the thoughts and gently bring your attention back to the present moment.
• Remember, there is no "right" way to practice mindfulness – it's about finding what works for you, incorporating it into your daily routine, and creating space for the benefits to unfold.