Simple Tips For Learning To Live In The Present

In today’s busy world, living in the present can seem like a tall order. With so much going on in our day-to-day lives, it can be easy to focus all our attention on what happened in the past or what’s coming in the future, so much so that you may not even realize you’re doing it. While thinking this way is sometimes necessary, having present-moment awareness when possible can provide a wealth of benefits.

What it means to live in the present

You may have heard of “mindfulness” before. Mindfulness is most often used as a tool to cultivate nonjudgmental awareness of the present moment. It’s something humans have the capacity to do—it just takes practice. It typically involves noticing and calmly accepting the way things are right now without getting carried away by our thoughts. It’s when we feel centered, present, and calmly aware of what’s happening around us, helping us experience life as it is in the moment. Bringing yourself back to that feeling at different times throughout the day can have real benefits for your health and well-being.

The benefits of living in the present

Mindfulness of the present moment has been studied quite extensively and can have an impact on how we experience life. Several benefits have been identified, including:

• Stress reduction. A 2024 study with 2,239 participants examined four mindfulness exercises (body scan, mindful breathing, loving-kindness, and mindful walking) and found that each significantly reduced short-term stress, with body scanning having the most significant impact.
• Lower levels of depression and anxiety. A 2022 study looked at mindfulness and symptoms of depression, anxiety, and psychological distress during the COVID-19 pandemic. Results suggest that “mindfulness was related to lower symptoms of depression, anxiety, and psychological distress, both directly and indirectly.”
• Better memory. Research has found that practicing mindfulness is linked to improvements in working memory and attention. Since these are the foundations of long-term memory formation, the overall effects of this practice on memory can be significant.
• Improved relationship dynamics. Because mindfulness can enhance a person’s awareness of their automatic responses and increase emotion management and empathy, another study states, it can even help improve interpersonal relationships—especially for people with anxious or avoidant attachment styles.
• Positive physical-health outcomes. One 2020 study found that mindfulness could also help to improve pain-management outcomes for people with chronic illnesses and decrease “stress-related disease outcomes” in patients with conditions like psoriasis, IBS, PTSD, and HIV.

How to live in the present

Notice the details around you

One way to bring yourself into the present moment and cultivate awareness through mindfulness is to take note of your surroundings—especially the little things. To do this, you can try tuning into what your senses are picking up.

Remember that a key component of mindfulness is awareness without judgment, so see if you can notice the details but refrain from labeling them as good or bad. You might challenge yourself to notice things like:

• The color of the walls or the shape of the leaves on a tree
• Any smells around you, perhaps from a candle, laundry detergent, cooking food, or the breeze
• Any physical sensations you may be experiencing, from the contact of your feet with the floor to the feel of the fabric of your clothes against your skin
• The sounds you may be able to hear, from the chatter of conversation to birdsong to passing cars
• The taste and texture of foods while eating

Practice gratitude

There are many different ways to practice gratitude. You could keep a journal for this purpose, for example. You might jot down three things you’re grateful for each day or take time each weekend to reflect on the week and highlight a few from that time. You could try cultivating an awareness of every time you say “thank you” to someone throughout your day and challenge yourself to truly feel and connect with true gratitude for that person. 

You might even consider directing your gratitude outward by telling the people in your life that you appreciate them or by sending them a note. The more you practice gratitude, the more aware you’re likely to become of just how much there is to be grateful for in your life—in other words, the more able you may be to live in the present moment.

Start a physical exercise routine

There’s a wealth of research out there that has found strong links between consistent physical activity and a whole host of benefits. It may not come as a surprise, then, that it can help you live in the present moment, too. By the end, researchers found that “increases in dispositional mindfulness” occurred only in the exercise group. For example, research suggests that the focus required during physical activity may naturally foster mindfulness by limiting external distractions and drawing attention inward.

You can also use your exercise routine to practice living in the moment. Next time you take a walk in the park, take in your surroundings and practice gratitude for what you see. If you go for a run, notice how your lungs feel as they provide your body with oxygen, and marvel at how your joints allow your arms and legs to move smoothly. If you do yoga, visualize your muscles expanding and stretching with each pose.

Mindfulness meditation

Another strategy to live in the present moment is to practice mindfulness meditation. Mindfulness meditation may involve focusing your attention on your breath and observing your thoughts and emotions as they arise without judgment. This practice can help you develop a better sense of awareness and acceptance of the present moment, reducing stress and anxiety. It has also been found to lower blood pressure and improve overall well-being.

If you're interested in practicing mindfulness meditation, you may try the following simple mindfulness exercises.

• Spend time each day sitting quietly and focusing on your breath. 
• Attending a yoga class or 
• Using a meditation app or guided meditation

Self-care activities

Another way to live in the present moment is to do activities that bring joy and promote positive emotions when experiencing life. For example, you could spend time with loved ones, take a walk in nature, or engage in a creative hobby. These activities can help you feel happier and more focused on the present moment.

It's also essential to be mindful of your daily routine and make time for self-care activities, such as breathing exercises or eating healthy foods. You may also want to limit the time spent on your cell phone or watching TV, which can distract you from the present moment.

Break free from autopilot and digital distractions

The modern world can make it difficult to stay in the moment. Phone calls, text messages, personalized content, and social media alerts can be intrusive, and digital distractions can be hard to ignore. Setting boundaries for yourself, like turning off notifications or putting your phone on silent when talking to a loved one, can help you break free from the pull of your phone and focus more on the moment.

Mindfulness exercises you can do in 60 seconds

Mindfulness doesn't have to be time-consuming. Even 60 seconds of mindful awareness can help. Try the exercises below the next time you need to reset, but you’re short on time.

One-breath reset

Research shows that breathing exercises can help us cope with stress. Taking a deep breath stimulates the vagus nerve, which activates the parasympathetic nervous system, slowing the body’s stress response. A one-breath reset (taking one intentional deep breath with a long, slow exhale) can act as a pause button, helping to slow down increasing anxiety in the moment.

5-4-3-2-1 senses check

The 5-4-3-2-1 senses check, or Five Senses Technique, involves identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste to help cultivate awareness about the world around you and to help you stay present. Research has found that this can be an effective way to manage anxiety in some cases.

Labeling thoughts without judgment

Labeling thoughts without judgment is a key part of meditation. Being able to acknowledge thoughts as they arise and let them pass without reacting can help create a sense of calm and detachment from worries and fears that pop up in the moment. Research suggests that allowing thoughts to pass without judgment may increase mental well-being, reducing stress, anxiety, and depression. While you may not have time for a full meditation session in the moment, you can acknowledge a passing thought, quickly label it, and let it pass without significantly affecting your state of mind.

When living in the present feels hard

It is not always easy to live in the moment. Life can be busy, our minds can race, and our stressors can pile up. For some people, worries from the past or anxiety about the future can make being present particularly challenging. Others may struggle with rumination, dwelling on negative feelings and distress, and their causes and consequences, rather than focusing on the present.

If you’re more focused on the past or future, there are various things that you can try to get back to the present.

One thing you might try is introducing a simple mindfulness practice every day. For example, you might start small by using the one-breath reset technique on day 1, focusing on labeling your thoughts and letting them pass on day 2, trying the 5-4-3-2-1 technique on day 3, etc. Figure out what works for you, and then come back to it as needed.

If God is part of your worldview, your spiritual life can be a part of your mental health journey. For example, you might try pairing prayer with mindfulness, focusing on stillness and letting go of what you can't control.

Consider working with a therapist

Some people may have difficulty figuring out how to live in the moment without support. For example, if you’ve experienced past trauma, leaving the fear and struggle in the past long enough to truly live in the moment can be difficult. Mindfulness can also be a challenge for some people who have mental health conditions such as depression or anxiety, or cognitive variations like ADHD. A trained mental health professional can help you begin where you are to develop strategies for managing symptoms. In fact, research shows that mindfulness-based therapy, specifically Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT), seems to be a promising treatment for depression and anxiety.

If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

Therapy is now available in different formats to accommodate the needs of different clients. If online therapy makes you more comfortable or is more convenient for your schedule or location, virtual therapy services like BetterHelp can connect you with a licensed counselor. Research suggests that forming a personal connection with a therapist can be just as strong in a virtual setting as in person. If you prefer in-person sessions, you can seek available treatment in your area. Your objective should be to connect with a mental health professional in the way that works best for you.