Lately, I’ve been struggling with staying present. My mind races through my to-do list, replays past conversations, and jumps ahead to what’s coming next. Especially since I just got a new client, my daughter is on a competitive dance team, and we’re in the middle of comp season, it feels like my mind is constantly pulled in different directions. My family has even noticed that I’ll start a sentence but get distracted and trail off. In the process, I miss what’s happening right now. If you can relate, you’re not alone.
Being present doesn’t mean ignoring responsibilities or losing sight of goals. It means fully engaging with the moment you’re in. And while it sounds simple, it takes practice. Here are some easy, actionable ways to bring more mindfulness into your daily life.
Start Your Day Without Screens
I’ve recently started not sleeping with my phone in the bedroom, and it’s made a noticeable difference in how I begin my day. It’s tempting to grab your phone the moment you wake up, but checking emails or social media first thing can instantly pull you out of the present. Instead, take a few minutes to stretch, breathe, or just sit with your thoughts before diving into the digital world.
Use Your Senses to Anchor Yourself
A quick way to bring yourself into the moment is to engage your senses. Pause and notice what you see, hear, feel, and smell. This can be as simple as feeling the warmth of your coffee cup, listening to the birds outside, or noticing the texture of your clothing.
Take a Few Deep Breaths
When your mind starts to wander, your breath can be a powerful tool to bring you back. Try inhaling deeply for four seconds, holding for four seconds, and exhaling for four seconds. Even just a few rounds can help calm your mind and refocus your attention.
Single-Task Instead of Multi-Tasking
If you’re a mom, you’re probably used to juggling all.the.things! Between family, work, and personal tasks, it can feel like multitasking is a necessity – but in reality, it splits our focus and makes it harder to be present. However, whether you’re working, eating, or having a conversation, try doing just one thing at a time and giving it your full attention.
Practice the 5-4-3-2-1 Grounding Technique
If you’re feeling overwhelmed or distracted, this simple grounding exercise can help:
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Name five things you can see.
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Name four things you can touch.
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Name three things you can hear.
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Name two things you can smell.
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Name one thing you can taste. This practice instantly brings you into the present moment by focusing on your immediate surroundings.
Set Mindful Check-Ins Throughout the Day
Sometimes we don’t realize how much time we spend in our heads until we intentionally pause. Try setting reminders on your phone or linking mindfulness check-ins to daily habits, like taking a deep breath before opening your laptop or pausing before you eat to appreciate your meal.
End Your Day with Gratitude
Before bed, take a moment to reflect on a few things you’re grateful for. This shifts your focus from worrying about tomorrow to appreciating today, helping you end the day with a sense of presence and peace.
Staying present isn’t about being perfect—it’s about practicing awareness and bringing yourself back to the moment whenever you notice you’ve drifted. The more you practice, the easier it becomes.
Which of these tips do you think would help you the most?
