How to Be More Present in Everyday Life

Learning how to live in the present moment is one of the most rewarding mindset shifts you can make to become a happier, healthier you. Present moment awareness can lead to a more peaceful and powerful existence. Stress? Anxiety? Regret? This exercise in self-development can help.

Becoming more present in your daily life can help you feel more connected, more in control, more energized, and more like your true self. This article will explore the benefits of present-moment awareness and provide simple steps to incorporate mindfulness into your daily routine.

Jump To:

• What does it mean to be present?
• The benefits of present-moment awareness
• Where do we go when we’re not in the present moment?
• Living in the moment and your anxiety
• How do I plan for the future if I can’t think about it?
• How do I become more present and live in the moment?
• Final thoughts

What does it mean to be present?

Living in the present moment means letting go of thoughts about the past and the future for the benefit of getting the most out of the moment you’re in. 

We are so used to our minds wandering all over the place all day long that we barely notice it’s happening anymore! Being present means intentionally becoming aware of your thoughts and attention and continually bringing them back to what’s happening right now, right in front of you. Staying present is an exercise in self-discipline and mindfulness and takes time to master. But the benefits to your mental, emotional, and physical health are definitely worth the effort.

The benefits of present-moment awareness

Being present allows you to feel grounded and centered, enjoy things more deeply, and be more effective at every task. 

Present-moment awareness, often referred to as mindfulness, is a powerful tool for enhancing your overall well-being and quality of life. By focusing your full attention on the here and now, you can unlock benefits that positively impact both your mental and physical health. When you are constantly thinking about the past and the future, you’re more likely to feel stress, anxiety, regret, shame, and countless other negative emotions. You’re also more likely to miss out on the joy that exists in each moment and you’re probably a much less effective person in all your tasks.

Whether you’re dealing with chronic pain, anxiety, or simply looking to lead a more fulfilling life, cultivating present-moment awareness can be a transformative journey. Let’s explore some of the key advantages of making mindfulness a part of your day-to-day life.

Being present allows you to do things to the best of your ability 

When you’re fully engaged in the present moment, you’re able to channel all your mental energy and focus into the task at hand. This level of concentration allows you to perform at your peak, whether you’re working on a new job, tackling a challenging project, listening to a friend, or even just enjoying a hobby at a high level. 

By eliminating distractions and quieting the mental chatter about past mistakes or future problems, you create space for creativity, problem-solving, and efficiency to flourish. This level of engagement often leads to a state of flow, where you’re so absorbed in what you’re doing that time seems to fly by. As a result, not only do you produce better outcomes, but you also experience greater satisfaction and fulfillment in your activities. 

Bonus! When you are fully engaged in what you’re doing and produce better work, you have less to be stressed, anxious, or regretful about in the future because you know you did a good job.

Engaging deeply makes tasks more satisfying

If you allow yourself to invest in the details of a task, no matter how menial, you’ll find that you’re able to discover patterns, solutions, relationships, and potential improvements that leave you feeling like you’ve accomplished something at the end of the day. Any task becomes more satisfying if you attend to it with mindful awareness.

The alternative is living in the past or future

When we’re not focused in the present moment, the only other place for our minds to go is the past or future. It is tempting to believe that the only way to get through a boring or repetitive day is to let your mind wander elsewhere. To the contrary, I would argue that by not thinking about what you’re doing, you’re actually making the experience much more uncomfortable.

When we let our minds wander wherever they please to “distract” us from the present moment, we are leaving ourselves susceptible to feelings of regret, shame, embarrassment, anxiety, unworthiness, etc. When we dwell on past or future events, we are only hurting ourselves. The past is full of heartache and the future is full of fear. It’s only in the present moment that there is infinite peace and joy.

The past is full of heartache and the future is full of fear.

The present is where you’ll find peace

Although we spend so much of our time swimming around in mental versions of the past and future, those worlds are, in fact, nothing but thoughts. The present moment is the only place where true peace exists because it’s the only reality we can actually experience and influence. When you focus on the here and now, you free yourself from the regrets of the past and anxieties about the future. This shift in perspective can be incredibly liberating, allowing you to let go of stress and worry that stem from things outside your control.

The only moment that ever actually exists, is the one you’re experiencing right now.

You can cultivate deeper relationships

When you’re fully engaged in the present moment, and therefore fully present in your interactions with others, you create space for deeper and more meaningful connections. 

By giving your undivided attention to the person you’re with, whether it’s your partner, family member, or one of your best friends, you’re allowing them to feel completely safe and heard. Present-moment awareness can help you become a more active listener, respond more thoughtfully, and communicate more authentically. As a result, your relationships can become more intimate, trusting, and satisfying.

Where do we go when we’re not in the present moment?

When we’re not focused on the present moment, it’s because our minds have wandered to past events or future potentials. 

I’m sure we can all relate to the experience of driving in the car, and suddenly being “snapped back to reality” when we miss a turn or end up somewhere we didn’t mean to be. This is an extreme example of getting lost in our thoughts and completely neglecting the present moment.

Every time we let our minds wander and they start replaying conversations or imagining things had gone differently, or dwelling on the events that led to where we are now, we’re visiting the past. A place that, it’s important to remember, is no longer real. It only exists inside your head. The only moment that is real and that you have any control over, is the one that’s happening now.

On the flip side, every time we start thinking about what to say if we run into so-and-so, or wondering when we’ll go to the gym, or worrying about a loved one’s health, we’re visiting the future. Again, a place that doesn’t exist. Try as we might, we can’t see the future. We only have the present.

If you’re not focused on the present, you’re either dwelling on the past or imagining the future. Our minds can create infinite versions of those two places but none of them are reality—only the here and now is a tangible, changeable, real experience. Everything else exists only in thoughts.

How do I plan for the future if I can’t think about it?

Living in the moment doesn’t mean giving up your plans for the future – it’s about finding a balance and mindfully approaching future planning.

To plan for the future while maintaining present-moment awareness, consider designating specific times for future-planning. At some point in your day or in your week, the “what” that you are doing IS to objectively look at “what” else your day or week will consist of to keep you on track for your goals. During these periods, your “present moment” task is planning itself. When you do plan, give it your full attention. Engage in the process mindfully, without letting your thoughts drift to worries or anxieties. Consciously bring your attention back to the planning as often as you need to.

Your present-moment awareness can provide valuable insights into what truly matters to you, helping you set goals that align with your values. Have faith that by being fully present in each moment, you’re already setting yourself up for a better future. Try to view planning as just another task to be done mindfully, rather than an excuse to dwell on and worry about the future.

Read More: How To Set And Accomplish Big, Powerful Goals

Living in the Moment and Your Anxiety

Anxiety is often fueled by runaway thoughts about the present, the future, and self-criticism. 

One of the best ways to help your anxiety is simply committing to staying present. When your mind dwells on past memories and future possibilities, it often gets carried away with what-ifs and worst-case scenarios. These thoughts fuel our worst fears and can even have physical ramifications like raising your heart rate and blood pressure. Oftentimes, we try to distract ourselves from these thoughts with things like social media, but passive scrolling is not the same as present moment awareness. In fact, social media only makes things worse as our minds wander all over the place during the onslaught of information we scroll past.

Next time you feel yourself getting carried away by negative thoughts, try to return your attention to the present moment. Take a few deep breaths and focus on your breathing. In this moment, are you safe? Are you in control? How can you ground yourself to the present to overcome your runaway thoughts? You’ll be amazed how much this kind of simple mindfulness exercise can help soothe your anxiety.

Read More: How To Separate Your Intuition From Your Anxiety

How do I become more present and live in the moment?

Learning to be more present takes time and practice. Our brains are extremely good at what they do – problem solving, critical thinking etc. We’ve had much less practice using our brains to engage deeply in the task at hand and maintain one-pointed focus. Be patient as you learn to re-wire your brain. Here are some ways that you can remind yourself to be more present and live in the present moment. 

Focus on the task, not the outcome

The best way to remain in the present moment is to fully immerse yourself in what you’re doing right now, rather than worrying about the end result. Approaching tasks this way will boost both productivity and satisfaction. It can be hard not to stress over deadlines and expectations, but when you can focus on the here and now, you’ll produce better results anyway. It may seem counterintuitive, but focusing less on the outcome will actually improve your output and make the process more enjoyable.

Engage your 5 senses

Take a moment to observe your surroundings using all five senses. This is a simple exercise in mindfulness that can help ground you to the present moment and feel solid in your body and environment. What do you see, hear, taste, feel, and smell? Try to notice what each sense is experiencing and use that sensory stimulation to engage more deeply with the present moment. This is also a helpful tool to keep in mind if you’re prone to panic attacks. Sensory awareness is a powerful way to regain control over your mind and body.

Pay attention to your breath

Focus on your breathing to bring your mind back to the present. Try taking a deep breath and feel the air move in and out of your body. You don’t have to change anything about your breathing in order for this to be a helpful tool. It’s just about using your breath as a point of focus to bring your attention back to the present moment. In, out. In, out. Mindful breathing is as simple as that. If you want to take it a step further, you can also use breathing exercises, like box breathing, to calm your nervous system during stressful situations. 

Ground yourself with nature

Ground yourself by standing barefoot on grass or touching a natural surface. This type of “grounding” or “earthing” can help reset your energy and bring you back to the present. You can also try submerging yourself in water or lying flat on the ground. Nature is always flowing in accordance with the laws of the Universe and we can use it as a touchstone to reset our own energy and cycles. Just tuning in to the natural flow of the world around you is a form of meditation that helps with emotional regulation and improving mental well-being.

Try mindfulness meditation

Mindfulness meditation is an excellent way to practice present-moment awareness. Start with just a few minutes of mindfulness practice each day. This can be as simple as paying attention to the whir of your ceiling fan for a few minutes, noticing your breath, or conducting a mindful body scan. There are tons of meditation practices that you can try until you discover what mindfulness technique works best for you. Gradually increase the duration of your mindfulness exercises as you become more comfortable.

Read More: Meditation 101 For Beginners (+3 Easy Techniques To Try!)

Practice mindful eating

Meals offer a frequent and accessible opportunity to practice living in the present moment. While you’re eating, try not to do anything else. No phone, no tv, no reading the newspaper. This is one of the simplest mindfulness-based interventions to implement in your daily life. Pay close attention to the flavors and textures of your food. Practicing mindful eating can turn a routine activity into a rich, present-moment experience that helps your brain get used to living in the present moment. 

Limit social media use

Social media is designed to be a mindless activity that eats up big parts of our day. Set boundaries for your online time and be more intentional about your usage. You may set an alarm to go off every ten minutes or so to check in with yourself and decide if you want to continue scrolling. It’s okay not to give up social media entirely, the most important thing is to decide how much time you’re willing to spend scrolling, and don’t let it run away with your mind.

Express gratitude

Gratitude is a powerful emotion that inherently grounds us in the present moment. Regularly acknowledge the good things in your life and let yourself bask in the good feelings of gratitude. Notice how it feels in your body to be mindful of positive emotions like gratitude. 

Read More: The Benefits Of Gratitude And How To Create Your Practice

Move your body

Exercise, among its many other health benefits, is a great way to cultivate a strong mind-body connection. Incorporating mindful movement on a daily basis is one of the easiest ways to start a present-moment awareness practice. When we are sweating and working hard, there’s no space left to worry about the past or future. Don’t underestimate the power of grounding yourself in the present moment through physical movement. Even going out for a simple mindful walk is a worthwhile physical activity. 

Final Thoughts

Living in the present moment is an underestimated tool that can drastically change your life. We are used to living under constant stress – struggling with negative self-talk, impossible expectations, and limiting beliefs. By incorporating mindfulness practices into your daily routine, you take the power away from external stimuli and give it back to yourself. By giving your full awareness to every given moment, you can experience reduced stress, improved mental wellness, and a greater sense of overall well-being. Remember, the only thing that truly exists is the present moment. By learning to fully engage with the here and now, and let go of the rest, you open yourself up to a richer, more fulfilling life experience.

Keep in mind, embracing mindfulness isn’t about being perfect – even the most mindful people have times when their mind wanders.  Start with simple steps, be consistent, and watch as your ability to live in the present moment grows over time. Whether it’s savoring a cup of tea, giving your full attention to a conversation with your best friends, or simply noticing the little gifts of nature, every moment offers an opportunity for present-moment awareness.

Back to Top