How to Be More Present: 35 Simple Mindfulness Tips

The common lament, “Where has the time gone?” may be an indicator that an individual is not exploring how to be more present in their daily life. For many, the attempt to tap into the present moment is often hindered by anxiety, intrusive thoughts, or existential dread.

In an effort to combat these feelings, some individuals utilize digital distractions, such as scrolling through YouTube shorts, to stave off negative experiences. However, shifting focus toward mindfulness can lead to an improved perception of oneself and a greater sense of connection to the surrounding environment.

The Reality of Mindfulness

Contrary to popular belief, being mindful does not require the total elimination of thoughts, emotions, or distractions. According to cognitive behavioral therapist and author of Goodbye, Anxiety: A Guided Journal for Overcoming Worry, Terri Bacow, PhD, presence is not about achieving a perfect “zen” state.

Instead, Bacow describes the process as gently returning one’s attention, repeatedly, to the current moment. This practice allows individuals to rethink narratives regarding how busy they are and what priorities they allow to take precedence over their own well-being.

Did You Know? Even brief mindfulness practices, rather than lengthy meditation sessions, can help regulate the nervous system and improve focus.

Practical Applications for Presence

Connecting with presence can be a simple process. By integrating small “mindfulness snippets” into the day, individuals may feel more at ease, patient, and connected.

Sensory and Physical Awareness

Feel where you are holding tension in your body—such as the jaw, shoulders, or feet—and release it.
Notice the feel of a fuzzy pillow, a sleek water bottle, or a furry pet.
Feel your feet on the ground while walking.
Sip a cup of tea or coffee and feel the warmth of the mug.
Smell a flower and find words to describe its scent.
Observe the playfulness of a cat, dog, or other furry friend.
Fold laundry slowly, noticing the feel of the fabrics.
Give yourself a scalp or foot massage.

Mindful Breathing and Stillness

From Worry to Anxiety: How to Recognize Thinking Traps & Reframe Your Mindset with Dr. Terri Bacow

Take three slow breaths before responding to a text, email, or DM.
Listen to the sound of your own breathing.
Sit for a few minutes each day without a specific goal or agenda.
Set a five-minute timer to lie down and stare into space.
Lie on a picnic blanket and watch clouds pass by.
Do a five-minute yoga practice.

Environmental and Auditory Focus

Sit by the ocean and watch the waves, or recall a time when you did.
Notice the various shades of green during a walk or drive.
Listen truly to others and pause before responding.
Seek out acoustic versions of songs to hear familiar music differently.
Walk outside to experience the colours, smells, sounds, and the air on your skin.
Listen to high-quality music while lying in bed.

Expert Insight: Samantha Carter notes that the transition from digital avoidance to mindfulness involves a significant psychological trade-off. By choosing to face intrusive thoughts rather than suppressing them through scrolling, individuals may move from a state of projection and insecurity toward a more grounded self-perception.

Creative and Cognitive Engagement

Cook in silence.
Use crayons in a coloring book or draw on blank paper.
Hone in on the details, colours, and sounds of a specific memory.
Paint random shapes on a canvas.
Doodle in a notebook.
Count objects, such as sheep, clouds, or cracks in a wall.
Play the alphabet game by identifying objects around you starting with ‘A’ and moving through the alphabet.

Emotional and Intentional Action

Allow yourself to feel difficult emotions, naming the emotion and locating it in the body.
Fully taste a few bites of food without multitasking.
Sing in the car, shower, or on a walk.
Hum while running errands, working, or folding laundry.
Journal your thoughts.
Hide your self-view on video calls to focus more on the conversation.
Move your body expressively to music.
Set a goal to move 1 percent slower throughout the day.

Future Implications of Mindful Practice

Consistent application of these brief practices could lead to a lasting shift in how an individual perceives time and self-worth. While it may not objectively slow down the perception of time, it is likely to improve a person’s internal state.

Emotional and Intentional Action — Terri Bacow

A possible next step for those struggling with anxiety could be the integration of guided tools, such as those found in Terri Bacow’s journal, to further manage worry. Over time, these habits may help individuals maintain a more stable nervous system despite external stressors.

Frequently Asked Questions

Does being mindful mean I have to stop having negative thoughts? No. According to Terri Bacow, PhD, mindfulness is not about getting rid of thoughts, emotions, or distractions, but rather gently returning your attention to the moment. Do I need to meditate for a long time to see results? No. Brief mindfulness practices can be impactful and can help improve focus and regulate the nervous system. How can I start being more present if I feel too busy? You can start by adding small “mindfulness snippets” to your day, such as taking three slow breaths before answering a message or folding laundry slowly. Which of these small shifts in presence do you feel would be easiest to integrate into your daily routine?