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Ac., CYT](https://www.psychcentral.com/reviewers/kerry-boyle-d-ac-m-s-l-ac-dipl-ac) — Written by [Sian Ferguson](https://www.psychcentral.com/authors/sian-ferguson) — Updated on September 12, 2022 - [Tips for being more present](https://psychcentral.com/blog/what-it-really-means-to-be-in-the-present-moment#tips-for-being-more-present) - [Why it's important](https://psychcentral.com/blog/what-it-really-means-to-be-in-the-present-moment#why-its-important) - [Recap](https://psychcentral.com/blog/what-it-really-means-to-be-in-the-present-moment#recap) Feeling distracted? Learning to be more present can help you savor the world around you. Imagine this: you’re sitting on your couch, watching a movie while eating popcorn, scrolling through Instagram, and half-heartedly listening to your partner talk about their work day. All the while, you’re thinking about a task that you need to do next week. Later, when you’re lying in bed, you realize you didn’t quite understand the movie, enjoy your popcorn, or hear what your partner said. What’s worse is that you don’t feel relaxed or rejuvenated. We’re constantly surrounded by distractions, making it difficult to focus on just one thing at a time. Stress, anxiety, and regret can also make it difficult to focus on the present moment. But living in the moment, although difficult, can benefit your relationships, productivity, and, most importantly, overall wellness. Living in the moment is about paying attention to the here and now. Instead of letting your mind wander, you’re focused on your current actions, sensations, and surroundings. ## [7 tips for being more present]() Being attentive can be difficult, but it’s a skill that you can sharpen with practice. Certain exercises and routines can help you live in the moment. ### Monotasking Most of us engage in multitasking some or most of the time. While you’re reading this, you might be eating, half-watching a series or movie, or listening to music. Although multitasking is difficult to avoid entirely, it’s a good idea to be thoughtful about *how* we multitask. You might think you can hold a conversation while studying or updating a spreadsheet. However, [research](https://www.tandfonline.com/doi/full/10.1080/15213269.2019.1685393) suggests that multitasking makes it more difficult to focus, regulate your emotions, and [remember](https://www.nature.com/articles/s41586-020-2870-z) important pieces of information. In some cases, multitasking is fine — for example, you might find your morning commute more pleasant if you listen to a podcast while driving. But you might benefit from trying to monotask from time to time. Monotasking — when you focus on one task at a time — can benefit you when you’re [studying](https://psychcentral.com/health/highly-effective-study-habits) or working. Because you’re not frantically shifting your attention from one task to another, monotasking can help you be more present and attentive. ### Breathing exercises As simple as it sounds, [mindful breathing](https://psychcentral.com/health/mindful-breathing) can be a powerful tool for [managing your emotions](https://psychcentral.com/health/ways-to-manage-your-emotions), improving your mental wellness, and learning to live in the moment. Breathwork can teach you to pay attention to your bodily sensations. It often involves focusing on the feeling of inhaling and exhaling, the sound of your breath, and the way your body responds to your breath. If you’re interested in mindful breathing, try these five [deep-breathing techniques](https://psychcentral.com/stress/learning-deep-breathing). ### Meditation It’s nearly impossible to talk about living in the moment without mentioning [meditation](https://psychcentral.com/health/types-of-meditation). After all, meditation is about learning to be present in your body and mind. There are many ways to practice meditation, but one of the simplest methods is to sit in a quiet space with your eyes closed. Let your thoughts come and go, but focus on your breath instead of getting caught up in your thoughts. Meditation gets easier with practice. Consider doing it for five or ten minutes every day. Over time, you’ll begin to notice the benefits. You could also use a [meditation app](https://psychcentral.com/health/best-meditation-apps), like [Headspace](https://psychcentral.com/reviews/headspace-app-reviews) and [Calm](https://psychcentral.com/health/calm-app-reviews), if you’d like more guidance. ### Mindful-based stress reduction (MBSR) If you want to take your mindfulness practice to the next level, consider trying [mindfulness-based stress reduction (MBSR)](https://psychcentral.com/lib/using-mindfulness-to-approach-chronic-pain). In 1979, Jon Kabat-Zinn, PhD, developed a mindfulness program based on traditional Buddhist practices of mindfulness and meditation. This program later became MBSR. Nowadays, you can take an 8-week MBSR course. It generally involves weekly classes, homework, and daily at-home meditation sessions. If you’d like to try it for yourself, take a look at the [UMass Memorial Health MBSR](https://www.ummhealth.org/umass-memorial-medical-center/services-treatments/center-for-mindfulness/mindfulness-programs/mbsr-8-week-online-live) and [Palouse Mindfulness MBSR](https://palousemindfulness.com/) websites. ### Mindful movement Exercise often requires us to pause and focus on our bodies and breathing. Mindful movement can help you feel more present and connected to your body. While all workouts can be done mindfully, certain forms of movement emphasize focusing on your breath and the sensations within your body. These exercises include: - [yoga](https://psychcentral.com/anxiety/yoga-for-anxiety) - [tai chi](https://www.healthline.com/health/exercise-fitness/tai-chi-moves) - [qijong](https://www.healthline.com/nutrition/qigong-meditation) - [pilates](https://www.healthline.com/health/fitness/pilates-for-beginners) If the above exercise forms aren’t your style, try going on a slow, mindful walk. Instead of thinking about your to-do list or an argument you had with a loved one, gently turn your attention to your walk. Try to pay attention to your breath, your posture, and your surroundings. ### Reducing distractions Distractions are not always bad. When you’re angry, sad, or anxious, a quick distraction might help you soothe racing thoughts before you sit down and process your emotions. However, if you notice that something is making it difficult to stay present, try to reduce it. For example, if listening to your favorite podcast makes it hard to savor your breakfast, try a silent breakfast. If it’s too tempting to reach over to your phone while reviewing your day with your partner, put the phone in another room. It sounds simple, but reducing distractions can make it easier to focus on the “here and now,” especially when your willpower is low. ### Journaling Journaling is a great way to pay attention to your thoughts. Many people use [journaling for stress relief](https://psychcentral.com/stress/how-to-begin-journaling-for-stress-relief) and [emotional wellness](https://psychcentral.com/blog/journal-prompts-to-heal-emotions). Free writing, also known as stream-of-consciousness writing, is where you write whatever pops into your head, as it pops into your head. When you start free writing, you might notice that you have a *lot* of thoughts – so much that it’s difficult to write them all down before you’re onto the next thought. This can teach you to slow your thoughts down and pay more attention to them. If free-writing isn’t your thing, try using [journal prompts](https://psychcentral.com/blog/ready-set-journal-64-journaling-prompts-for-self-discovery). ## [Why is it important to live in the moment?]() Living in the moment means you pay attention to your present experiences instead of letting your mind get caught up in stressful and upsetting thoughts. Research shows that [mindfulness](https://psychcentral.com/blog/surprising-health-benefits-of-mindfulness-meditation), which is about being aware of your surroundings and body in the present, can have a range of benefits. The benefits of mindfulness include: - improving your [relationships with others](https://bpspsychub.onlinelibrary.wiley.com/doi/abs/10.1111/bjop.12338) - [reducing stress](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783379/) - improving your [ability to focus](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6088366/) - helping to [manage anxiety](https://www.sciencedaily.com/releases/2018/04/180423135048.htm) In addition, being present can help you: - savor enjoyable experiences - pay attention when you’re with your loved ones - focus fully on tasks or chores - think deeply when enjoying a book or movie - soothe racing thoughts or overthinking ## [Let’s recap]() Living in the moment isn’t always easy. But there are many ways to increase your mindfulness. Mindfulness-based exercises and activities can help you feel more grounded in the present moment, which can benefit your overall well-being and improve relationships. [FEEDBACK:]()  Medically reviewed by [Kerry Boyle D.Ac., M.S., L.Ac., Dipl. Ac., CYT](https://www.psychcentral.com/reviewers/kerry-boyle-d-ac-m-s-l-ac-dipl-ac) — Written by [Sian Ferguson](https://www.psychcentral.com/authors/sian-ferguson) — Updated on September 12, 2022 ## RELATED - [Mindful Moment: Self-Compassion as a Coping Skill](https://www.psychcentral.com/health/mindful-moment-self-compassion?utm_source=ReadNext) - [How to Get Started with Practicing Mindfulness](https://www.psychcentral.com/health/new-to-mindfulness-how-to-get-started?utm_source=ReadNext) - [Podcast: Punk Rock Meets Therapy: Understanding Dialectical Behavior Therapy (DBT)](https://www.psychcentral.com/blog/podcast-punk-rock-meets-therapy-understanding-dialectical-behavior-therapy-dbt?utm_source=ReadNext) - [Didactic Memory: Understanding Short-Term Photographic Memory](https://www.psychcentral.com/health/didactic-memory?utm_source=ReadNext) - [Can Building Tolerance for Others Improve Your Well-Being?](https://www.psychcentral.com/health/i-hate-people?utm_source=ReadNext) ### Read this next - [Mindful Moment: Self-Compassion as a Coping Skill](https://www.psychcentral.com/health/mindful-moment-self-compassion?utm_source=ReadNext) Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https://www.psychcentral.com/medical-team) [Practicing mindful self-compassion teaches us how to meet each moment with our hearts, no matter how difficult it may be.](https://www.psychcentral.com/health/mindful-moment-self-compassion?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/health/mindful-moment-self-compassion?utm_source=ReadNext) - [How to Get Started with Practicing Mindfulness](https://www.psychcentral.com/health/new-to-mindfulness-how-to-get-started?utm_source=ReadNext) [Mindfulness has many benefits, including being good for your mental health. Find out how you can get started on your mindfulness journey today.](https://www.psychcentral.com/health/new-to-mindfulness-how-to-get-started?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/health/new-to-mindfulness-how-to-get-started?utm_source=ReadNext) - [Podcast: Punk Rock Meets Therapy: Understanding Dialectical Behavior Therapy (DBT)](https://www.psychcentral.com/blog/podcast-punk-rock-meets-therapy-understanding-dialectical-behavior-therapy-dbt?utm_source=ReadNext) [Learn why DBT isn’t a fad but a powerful, science-backed approach on this episode of the Inside Mental Health podcast.](https://www.psychcentral.com/blog/podcast-punk-rock-meets-therapy-understanding-dialectical-behavior-therapy-dbt?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/blog/podcast-punk-rock-meets-therapy-understanding-dialectical-behavior-therapy-dbt?utm_source=ReadNext) - [Didactic Memory: Understanding Short-Term Photographic Memory](https://www.psychcentral.com/health/didactic-memory?utm_source=ReadNext) [Didactic memory is a type of short-term memory that typically occurs in children. It refers to the ability to recall vivid details of an image shortly…](https://www.psychcentral.com/health/didactic-memory?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/health/didactic-memory?utm_source=ReadNext) - [Can Building Tolerance for Others Improve Your Well-Being?](https://www.psychcentral.com/health/i-hate-people?utm_source=ReadNext) [If you find yourself saying 'I hate people', knowing why you feel this way may help you address how you feel. It can also help you build tolerance for…](https://www.psychcentral.com/health/i-hate-people?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/health/i-hate-people?utm_source=ReadNext) - [Beyond the Role of Main Character Syndrome](https://www.psychcentral.com/health/main-character-syndrome?utm_source=ReadNext) [Main character syndrome is a term that originated on social media platforms. It describes someone who believes they're a protagonist at the expense of…](https://www.psychcentral.com/health/main-character-syndrome?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/health/main-character-syndrome?utm_source=ReadNext) - [Using Compartmentalization to Reduce Stress](https://www.psychcentral.com/health/compartmentalize?utm_source=ReadNext) Medically reviewed by [Danielle Wade, LCSW](https://www.psychcentral.com/medical-team) [Compartmentalization is a psychological process that can help you separate certain thoughts from others. Here are 4 ways to compartmentalize.](https://www.psychcentral.com/health/compartmentalize?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/health/compartmentalize?utm_source=ReadNext) - [Understanding Body-Focused Repetitive Behaviors](https://www.psychcentral.com/health/body-focused-repetitive-behaviors?utm_source=ReadNext) [Body-focused repetitive behaviors are repetitive behaviors, like hair-pulling, nail-biting or skin-picking. If you’re living with BFRBs, support is…](https://www.psychcentral.com/health/body-focused-repetitive-behaviors?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/health/body-focused-repetitive-behaviors?utm_source=ReadNext) - [Helping Your Child Cope with Temper Tantrums](https://www.psychcentral.com/stress/temper-tantrums?utm_source=ReadNext) Medically reviewed by [Akilah Reynolds, PhD](https://www.psychcentral.com/medical-team) [Temper tantrums are outbursts of intense anger or frustration that children aged 1 to 4 often have. Identifying the signs can help you deal with these…](https://www.psychcentral.com/stress/temper-tantrums?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/stress/temper-tantrums?utm_source=ReadNext) - [How to Stop Biting Your Nails](https://www.psychcentral.com/health/how-to-stop-biting-your-nails?utm_source=ReadNext) Medically reviewed by [Bukky Aremu, APRN](https://www.psychcentral.com/medical-team) [Biting your nails can indicate unaddressed psychological or emotional issues. If you have a habit of biting your nails, you're not alone. Help is…](https://www.psychcentral.com/health/how-to-stop-biting-your-nails?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/health/how-to-stop-biting-your-nails?utm_source=ReadNext) © 2026 Psych Central, a Healthline Media Company. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. 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Feeling distracted? Learning to be more present can help you savor the world around you. Imagine this: you’re sitting on your couch, watching a movie while eating popcorn, scrolling through Instagram, and half-heartedly listening to your partner talk about their work day. All the while, you’re thinking about a task that you need to do next week. Later, when you’re lying in bed, you realize you didn’t quite understand the movie, enjoy your popcorn, or hear what your partner said. What’s worse is that you don’t feel relaxed or rejuvenated. We’re constantly surrounded by distractions, making it difficult to focus on just one thing at a time. Stress, anxiety, and regret can also make it difficult to focus on the present moment. But living in the moment, although difficult, can benefit your relationships, productivity, and, most importantly, overall wellness. Living in the moment is about paying attention to the here and now. Instead of letting your mind wander, you’re focused on your current actions, sensations, and surroundings. Being attentive can be difficult, but it’s a skill that you can sharpen with practice. Certain exercises and routines can help you live in the moment. Monotasking Most of us engage in multitasking some or most of the time. While you’re reading this, you might be eating, half-watching a series or movie, or listening to music. Although multitasking is difficult to avoid entirely, it’s a good idea to be thoughtful about *how* we multitask. You might think you can hold a conversation while studying or updating a spreadsheet. However, [research](https://www.tandfonline.com/doi/full/10.1080/15213269.2019.1685393) suggests that multitasking makes it more difficult to focus, regulate your emotions, and [remember](https://www.nature.com/articles/s41586-020-2870-z) important pieces of information. In some cases, multitasking is fine — for example, you might find your morning commute more pleasant if you listen to a podcast while driving. But you might benefit from trying to monotask from time to time. Monotasking — when you focus on one task at a time — can benefit you when you’re [studying](https://psychcentral.com/health/highly-effective-study-habits) or working. Because you’re not frantically shifting your attention from one task to another, monotasking can help you be more present and attentive. Breathing exercises As simple as it sounds, [mindful breathing](https://psychcentral.com/health/mindful-breathing) can be a powerful tool for [managing your emotions](https://psychcentral.com/health/ways-to-manage-your-emotions), improving your mental wellness, and learning to live in the moment. Breathwork can teach you to pay attention to your bodily sensations. It often involves focusing on the feeling of inhaling and exhaling, the sound of your breath, and the way your body responds to your breath. Meditation It’s nearly impossible to talk about living in the moment without mentioning [meditation](https://psychcentral.com/health/types-of-meditation). After all, meditation is about learning to be present in your body and mind. There are many ways to practice meditation, but one of the simplest methods is to sit in a quiet space with your eyes closed. Let your thoughts come and go, but focus on your breath instead of getting caught up in your thoughts. Meditation gets easier with practice. Consider doing it for five or ten minutes every day. Over time, you’ll begin to notice the benefits. Mindful-based stress reduction (MBSR) In 1979, Jon Kabat-Zinn, PhD, developed a mindfulness program based on traditional Buddhist practices of mindfulness and meditation. This program later became MBSR. Nowadays, you can take an 8-week MBSR course. It generally involves weekly classes, homework, and daily at-home meditation sessions. If you’d like to try it for yourself, take a look at the [UMass Memorial Health MBSR](https://www.ummhealth.org/umass-memorial-medical-center/services-treatments/center-for-mindfulness/mindfulness-programs/mbsr-8-week-online-live) and [Palouse Mindfulness MBSR](https://palousemindfulness.com/) websites. Mindful movement Exercise often requires us to pause and focus on our bodies and breathing. Mindful movement can help you feel more present and connected to your body. While all workouts can be done mindfully, certain forms of movement emphasize focusing on your breath and the sensations within your body. These exercises include: - [yoga](https://psychcentral.com/anxiety/yoga-for-anxiety) - [tai chi](https://www.healthline.com/health/exercise-fitness/tai-chi-moves) - [qijong](https://www.healthline.com/nutrition/qigong-meditation) - [pilates](https://www.healthline.com/health/fitness/pilates-for-beginners) If the above exercise forms aren’t your style, try going on a slow, mindful walk. Instead of thinking about your to-do list or an argument you had with a loved one, gently turn your attention to your walk. Try to pay attention to your breath, your posture, and your surroundings. Reducing distractions Distractions are not always bad. When you’re angry, sad, or anxious, a quick distraction might help you soothe racing thoughts before you sit down and process your emotions. However, if you notice that something is making it difficult to stay present, try to reduce it. For example, if listening to your favorite podcast makes it hard to savor your breakfast, try a silent breakfast. If it’s too tempting to reach over to your phone while reviewing your day with your partner, put the phone in another room. It sounds simple, but reducing distractions can make it easier to focus on the “here and now,” especially when your willpower is low. Journaling Free writing, also known as stream-of-consciousness writing, is where you write whatever pops into your head, as it pops into your head. When you start free writing, you might notice that you have a *lot* of thoughts – so much that it’s difficult to write them all down before you’re onto the next thought. This can teach you to slow your thoughts down and pay more attention to them. Living in the moment means you pay attention to your present experiences instead of letting your mind get caught up in stressful and upsetting thoughts. Research shows that [mindfulness](https://psychcentral.com/blog/surprising-health-benefits-of-mindfulness-meditation), which is about being aware of your surroundings and body in the present, can have a range of benefits. The benefits of mindfulness include: - improving your [relationships with others](https://bpspsychub.onlinelibrary.wiley.com/doi/abs/10.1111/bjop.12338) - [reducing stress](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783379/) - improving your [ability to focus](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6088366/) - helping to [manage anxiety](https://www.sciencedaily.com/releases/2018/04/180423135048.htm) In addition, being present can help you: - savor enjoyable experiences - pay attention when you’re with your loved ones - focus fully on tasks or chores - think deeply when enjoying a book or movie - soothe racing thoughts or overthinking Living in the moment isn’t always easy. But there are many ways to increase your mindfulness. Mindfulness-based exercises and activities can help you feel more grounded in the present moment, which can benefit your overall well-being and improve relationships.