🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 191 (from laksa106)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa191.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.gq.com/story/how-to-be-more-present\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.gq.com/story/how-to-be-more-present\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.gq.com\/story\/how-to-be-more-present","crawl_time":1776158955,"first_indexed_time":1730923798,"http_code":200,"src_unparsed":"com,gq!www,\/story\/how-to-be-more-present s443","src_root_hash":"3040982028927379791","history_drop_reason":null,"meta_title":"How to Be More Present | GQ","meta_descriptions":["Sometimes—often!—the best thing to do is to be here now."],"attrs_boilerpipe_text":"It’s easy to let things that have happened in the past or worries about the future turn your attention away from the present moment. There’s likely a lot on your mind right now at this exact moment; it’s like your brain has 20 tabs open. So what’s the secret to being more present? It starts with these tips from mindfulness experts.\nWhy Is It So Hard To Be Present?\n“Being present is an embodied state when our full attention is on what is happening in the here and now experience,” says\nRachel Donaldson, LCSW,\na psychotherapist and mindfulness teacher. She explains that being present means being able to engage all your senses on what’s happening in the current moment. Maybe this is something you’ve experienced in the past: Like remembering everything about when your favorite sports team won a big game or when you held your kid for the first time. You remember the smell, the sounds, everything.\nDr. Christiane Wolf, MD, PhD,\na doctor-turned Mindfulness-Based Stress Reduction (MBSR) teacher, says there are several reasons why being present on a regular basis is hard for a lot of people. One of the main reasons, she says, is being distracted by worries. “Worry can become like a bad habit of the mind. The rule of\nneuroplasticity\n—that our brain keeps changing based on our repeated activity—says that whatever we do a lot we will get better at. So if we worry a lot, we will get really good at worrying.” In other words, once you start worrying about something, it can be hard to stop.\nAnother big reason why it can be hard to live in the moment is because there really are  distractions all around you. “We live in a highly stimulating world with societal expectations for hyper-productivity and rapid responsiveness, which make it particularly difficult to slow down and drop into the present moment,” Donaldson says. A prime example: Seeing or hearing a notification on your phone or screen, whether it’s a Slack message, text, or\nNew York Times\npush alert. Whenever that happens, it’s almost impossible not to be pulled out of whatever you were doing before.\nPaul Sugar,\na certified MBSR instructor, says that finding yourself easily distracted and unable to live in the moment is a sign that you’re in a constant state of fight-or-flight mode. In other words, you’re stressed out more than you may realize. To his point, difficulty concentrating and being easily distracted is\none of the most common diagnostic criteria\nused for diagnosing anxiety.\nChronic stress negatively impacts brain function\nand makes it harder to pay attention to the current moment.\nWith all this in mind, if you find it really difficult to be present, there’s a good chance that it’s because you’re stressed out, consumed with worry or are constantly being pulled out of the present moment from all the stimulating bells and whistles around you (like phone notifications or the TV above your friend’s head at the bar).\nEssential style, wellness, and shopping advice in your inbox\nHow To Be More Present\nIf you want to be more present, Dr. Wolf says something that will majorly help is to stop trying to multitask. “Multitasking is a big opponent of being present because it often means we are a little present for a lot of things, but not really present for any of them,” she says. In fact, it’s actually\nimpossible to focus on two tasks at the same time\n. Instead, the brain rapidly switches between the two tasks. (The exception to this is when one of the activities is something you can do without even thinking about it, like unloading the dishwasher while listening to a podcast.)\nQuitting multitasking allows you to be fully present in whatever it is you want to have your mind on. If you want to be more present, try doing only one thing at a time. For example, not texting when someone is talking to you or\nnot scrolling social media while you’re watching TV\n.\nIf you think this sounds a whole lot like\nmindfulness\n, that’s exactly what it is. All three experts say that mindfulness is simply being aware of the present moment. In other words, being mindful and being present are the same thing. It’s a misconception that mindfulness is synonymous with meditation. While\nmindfulness can be part of meditation\n, Sugar explains that being mindful is using your senses to take in the moment. For example, if you’re eating, it means focusing on how your meal looks, smells, tastes and feels as you eat it.\nBoth Sugar and Dr. Wolf say that the reason why doing mindful meditations regularly\ncan\nhelp with being more present is because it’s a way to focus on the breath, which can come in handy whenever you notice yourself spiraling and want to connect more to the present moment. Sugar explains that when you find yourself distracted or anxious, focusing on your breath is a way to center yourself. He adds that taking slow belly breaths is also a way to take the body out of fight-or-flight mode, aka the kryptonite of being present.\nHere’s the thing about being present: The more you remind yourself to do it, the easier it becomes. “The moment you notice you not being present, you\nare\npresent! The hardest thing is to realize that you are not present,” Dr. Wolf says. In these moments, she recommends pausing, taking a deep breath, observing what’s happening, and proceeding in the present moment. If other thoughts (like worries) start distracting you, she says to simply recognize the thought, but not to dwell on it.\nCan’t stop worrying? It’s likely time to enlist the help of a therapist. There are lots of ways to go about this, but if anxiety, depression or a traumatic past experience you haven’t dealt with keeps getting in the way of you enjoying the present, seeing a\ncognitive behavioral therapist\ncan help with developing strategies that work for you.\nYou may not want to be fully present for every single moment, and that’s totally fine. But knowing how to be more present will help you fully enjoy the moments you do want to remember. After all, it’s your life—you should be there for it.","attrs_markdown":"[Skip to main content](https:\/\/www.gq.com\/story\/how-to-be-more-present#main-content)\n\n[SUBSCRIBE](https:\/\/www.gq.com\/v2\/offers\/gqa01040?source=Site_0_JNY_GQM_DESKTOP_NAV_CTA_0_MARTECH_US_APRIL_ISSUE_2026_ZZ)\n\n[STYLE](https:\/\/www.gq.com\/style)\n\n[SHOPPING](https:\/\/www.gq.com\/gq-recommends)\n\n[CULTURE](https:\/\/www.gq.com\/culture)\n\n[GROOMING](https:\/\/www.gq.com\/grooming)\n\n[WELLNESS](https:\/\/www.gq.com\/wellness)\n\n[GQ SPORTS](https:\/\/www.gq.com\/gqsports)\n\n[THE GQ BOX](https:\/\/gqbox.com\/?utm_source=gq-online&utm_medium=edit&utm_campaign=gqb-site-global-nav)\n\n[VIDEOS](https:\/\/www.gq.com\/video)\n\n[SUBSCRIBE](https:\/\/www.gq.com\/v2\/offers\/gqa01040?source=Site_0_JNY_GQM_DESKTOP_NAV_CTA_0_MARTECH_US_APRIL_ISSUE_2026_ZZ)\n\nMenu\n\n[Newsletters](https:\/\/www.gq.com\/newsletters?sourceCode=navbar)\n\n[SUBSCRIBE](https:\/\/www.gq.com\/v2\/offers\/gqa01040?source=Site_0_JNY_GQM_DESKTOP_NAV_CTA_0_MARTECH_US_APRIL_ISSUE_2026_ZZ)\n\nMenu\n\n[STYLE](https:\/\/www.gq.com\/style)\n\n[SHOPPING](https:\/\/www.gq.com\/gq-recommends)\n\n[CULTURE](https:\/\/www.gq.com\/culture)\n\n[GROOMING](https:\/\/www.gq.com\/grooming)\n\n[WELLNESS](https:\/\/www.gq.com\/wellness)\n\n[GQ SPORTS](https:\/\/www.gq.com\/gqsports)\n\n[VIDEOS](https:\/\/www.gq.com\/video)\n\n[THE GQ BOX](https:\/\/gqbox.com\/?utm_source=gq-online&utm_medium=edit&utm_campaign=gqb-site-global-nav)\n\nMORE\n\n[MEN OF THE YEAR](https:\/\/www.gq.com\/men-of-the-year)\n\n[NEWSLETTERS](https:\/\/www.gq.com\/newsletters?sourceCode=hamburgernav)\n\n[Search](https:\/\/www.gq.com\/search)\n\n[Sign In](https:\/\/www.gq.com\/auth\/initiate?redirectURL=%2Fstory%2Fhow-to-be-more-present&source=VERSO_NAVIGATION)\n\n[SUBSCRIBE](https:\/\/www.gq.com\/v2\/offers\/gqa01040?source=Site_0_JNY_GQM_DESKTOP_GLOBAL_NAV_DRAWER_0_MARTECH_US_APRIL_ISSUE_2026_ZZ)\n\n[![Our latest issue is here. \\<br\\> GET ONE YEAR OF \\<i\\>GQ\\<\/i\\> FOR \\<del\\>\\$3\\<\/del\\> \\<strong\\>\\$1\/MONTH.\\<\/strong\\> PLUS A FREE HAT.\\<br\\> CTA: SUBSCRIBE NOW](https:\/\/media.gq.com\/photos\/69c14431a139bc3c7b4cf66b\/original\/pass\/2602_GQM_April_May_Issue_ROLLOVER_DT_2x.jpg?format=original)](https:\/\/www.gq.com\/v2\/offers\/gqa01040?source=Site_0_JNY_GQM_DESKTOP_ROLLOVER_0_MARTECH_US_APRIL_ISSUE_2026_ZZ)\n\n[Wellness](https:\/\/www.gq.com\/wellness)\n\n# How to Be More Present\n\nSometimes—often!—the best thing to do is to be here now.\n\n![](https:\/\/media.gq.com\/photos\/6761d5043fba279c81c7788e\/1:1\/w_90%2Cc_limit\/emily.jpg)\n\nBy [Emily Laurence Sardinha](https:\/\/www.gq.com\/contributor\/emily-laurence-sardinha)\n\nNovember 6, 2024\n\n![Image may contain Art Baby Person Purple Doodle Drawing Face Head and Pattern](https:\/\/media.gq.com\/photos\/6729207c0cf57ce97a3a0f8a\/master\/w_2560%2Cc_limit\/How%2520to%2520be%2520Present%2520copy.jpg)\n\nKelsey Niziolek\n\nSave this story\n\nSave this story\n\nIt’s easy to let things that have happened in the past or worries about the future turn your attention away from the present moment. There’s likely a lot on your mind right now at this exact moment; it’s like your brain has 20 tabs open. So what’s the secret to being more present? It starts with these tips from mindfulness experts.\n\n## Why Is It So Hard To Be Present?\n“Being present is an embodied state when our full attention is on what is happening in the here and now experience,” says [Rachel Donaldson, LCSW,](https:\/\/www.racheldonaldsonwellness.com\/about) a psychotherapist and mindfulness teacher. She explains that being present means being able to engage all your senses on what’s happening in the current moment. Maybe this is something you’ve experienced in the past: Like remembering everything about when your favorite sports team won a big game or when you held your kid for the first time. You remember the smell, the sounds, everything.\n\n[Dr. Christiane Wolf, MD, PhD,](https:\/\/www.christianewolf.com\/) a doctor-turned Mindfulness-Based Stress Reduction (MBSR) teacher, says there are several reasons why being present on a regular basis is hard for a lot of people. One of the main reasons, she says, is being distracted by worries. “Worry can become like a bad habit of the mind. The rule of [neuroplasticity](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK557811\/)—that our brain keeps changing based on our repeated activity—says that whatever we do a lot we will get better at. So if we worry a lot, we will get really good at worrying.” In other words, once you start worrying about something, it can be hard to stop.\n\nWATCH\n\n[Exclusive: The Jay-Z Interview](https:\/\/www.gq.com\/video\/watch\/jay-z-the-gq-video-cover-story)\n\nAnother big reason why it can be hard to live in the moment is because there really are distractions all around you. “We live in a highly stimulating world with societal expectations for hyper-productivity and rapid responsiveness, which make it particularly difficult to slow down and drop into the present moment,” Donaldson says. A prime example: Seeing or hearing a notification on your phone or screen, whether it’s a Slack message, text, or *New York Times* push alert. Whenever that happens, it’s almost impossible not to be pulled out of whatever you were doing before.\n\n[![GQ looks good on you \\<br\\> \\<del\\>\\$3\\<\/del\\> \\$1 Per Month for One Year of Unlimited Digital Access \\<br\\> CTA: GET DIGITAL ACCESS](https:\/\/media.gq.com\/photos\/6977e586044cb435a01acc27\/original\/pass\/GQ_Smart_Meter_Launch_2026_InContent_DT_2x.gif?format=original)](https:\/\/www.gq.com\/v2\/offers\/gqa01040?source=Site_0_JNY_GQM_DESKTOP_IN_CONTENT_0_MARTECH_US_APRIL_ISSUE_2026_ZZ)\n\n[Paul Sugar,](https:\/\/www.stressbeaters.com\/) a certified MBSR instructor, says that finding yourself easily distracted and unable to live in the moment is a sign that you’re in a constant state of fight-or-flight mode. In other words, you’re stressed out more than you may realize. To his point, difficulty concentrating and being easily distracted is [one of the most common diagnostic criteria](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5748347\/) used for diagnosing anxiety. [Chronic stress negatively impacts brain function](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7674527\/) and makes it harder to pay attention to the current moment.\n\nWith all this in mind, if you find it really difficult to be present, there’s a good chance that it’s because you’re stressed out, consumed with worry or are constantly being pulled out of the present moment from all the stimulating bells and whistles around you (like phone notifications or the TV above your friend’s head at the bar).\n\n![logo](https:\/\/media.gq.com\/photos\/677f9d234827181f21b13af4\/master\/pass\/logo.png)\n\n![logo](https:\/\/media.gq.com\/photos\/675ab40c746e9967c8d230ab\/master\/pass\/image.jpg)\n\nEssential style, wellness, and shopping advice in your inbox\n\nBy signing up, you agree to our [user agreement](https:\/\/www.condenast.com\/user-agreement) (including [class action waiver and arbitration provisions](https:\/\/www.condenast.com\/user-agreement#introduction-arbitration-notice)), and acknowledge our [privacy policy](https:\/\/www.condenast.com\/privacy-policy).\n## How To Be More Present\nIf you want to be more present, Dr. Wolf says something that will majorly help is to stop trying to multitask. “Multitasking is a big opponent of being present because it often means we are a little present for a lot of things, but not really present for any of them,” she says. In fact, it’s actually [impossible to focus on two tasks at the same time](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7075496\/). Instead, the brain rapidly switches between the two tasks. (The exception to this is when one of the activities is something you can do without even thinking about it, like unloading the dishwasher while listening to a podcast.)\n\nQuitting multitasking allows you to be fully present in whatever it is you want to have your mind on. If you want to be more present, try doing only one thing at a time. For example, not texting when someone is talking to you or [not scrolling social media while you’re watching TV](https:\/\/www.gq.com\/story\/how-to-watch-tv).\n\nIf you think this sounds a whole lot like [mindfulness](https:\/\/www.gq.com\/story\/andy-puddicombe-how-to-be-mindful), that’s exactly what it is. All three experts say that mindfulness is simply being aware of the present moment. In other words, being mindful and being present are the same thing. It’s a misconception that mindfulness is synonymous with meditation. While [mindfulness can be part of meditation](https:\/\/www.gq.com\/story\/how-to-finally-start-meditating), Sugar explains that being mindful is using your senses to take in the moment. For example, if you’re eating, it means focusing on how your meal looks, smells, tastes and feels as you eat it.\n\nBoth Sugar and Dr. Wolf say that the reason why doing mindful meditations regularly *can* help with being more present is because it’s a way to focus on the breath, which can come in handy whenever you notice yourself spiraling and want to connect more to the present moment. Sugar explains that when you find yourself distracted or anxious, focusing on your breath is a way to center yourself. He adds that taking slow belly breaths is also a way to take the body out of fight-or-flight mode, aka the kryptonite of being present.\n\nHere’s the thing about being present: The more you remind yourself to do it, the easier it becomes. “The moment you notice you not being present, you *are* present! The hardest thing is to realize that you are not present,” Dr. Wolf says. In these moments, she recommends pausing, taking a deep breath, observing what’s happening, and proceeding in the present moment. If other thoughts (like worries) start distracting you, she says to simply recognize the thought, but not to dwell on it.\n\nCan’t stop worrying? It’s likely time to enlist the help of a therapist. There are lots of ways to go about this, but if anxiety, depression or a traumatic past experience you haven’t dealt with keeps getting in the way of you enjoying the present, seeing a [cognitive behavioral therapist](https:\/\/www.gq.com\/story\/cognitive-behavioral-therapy) can help with developing strategies that work for you.\n\nYou may not want to be fully present for every single moment, and that’s totally fine. But knowing how to be more present will help you fully enjoy the moments you do want to remember. After all, it’s your life—you should be there for it.\n\n## More Great Wellness Stories From GQ\n- It’s About to Be [Hot Peptide Summer](https:\/\/www.gq.com\/story\/peptides-fda-unbanned)\n- [The Best Weight-Loss Exercise Routine](https:\/\/www.gq.com\/story\/the-best-weight-loss-exercise-routine) Is the One You Can Actually Stick To\n- Now Is the Perfect Time to [Try Tai Chi](https:\/\/www.gq.com\/story\/how-to-do-tai-chi)\n- 12 Products [That Changed My Life This Month](https:\/\/www.gq.com\/story\/9-products-that-changed-my-life-in-february)\n- You Can Brighten Your Skin by [Ditching These 10 Habits](https:\/\/www.gq.com\/story\/how-to-brighten-your-skin)\n- Not a subscriber? [Join *GQ*](https:\/\/subscribe.gq.com\/subscribe\/gq\/129831?source=EDT_GQM_EDIT_IN_ARTICLE_TOUT_0_LinkList_ZZ) to receive full access to GQ.com.\n\n[![](https:\/\/media.gq.com\/photos\/6761d5043fba279c81c7788e\/1:1\/w_90%2Cc_limit\/emily.jpg)](https:\/\/www.gq.com\/contributor\/emily-laurence-sardinha)\n\n[Emily Laurence Sardinha](https:\/\/www.gq.com\/contributor\/emily-laurence-sardinha) is a journalist, freelance writer, and certified health coach living in Raleigh, North Carolina. She specializes in writing about health, lifestyle, and social justice. Emily spent six years as an editor and writer at *Well+Good,* covering everything from food trends to serious issues like the opioid crisis ... [Read More](https:\/\/www.gq.com\/contributor\/emily-laurence-sardinha)\n\nRelated Stories for GQ[Mental Health](https:\/\/www.gq.com\/about\/mental-health)\n\n### Get the GQ Manual\nThe latest fashion and culture intel, hand-picked for you by GQ editors every day.\n\n[![GQ looks good on you \\<br\\> \\<del\\>\\$3\\<\/del\\> \\$1 Per Month for One Year of Unlimited Digital Access \\<br\\> CTA: GET DIGITAL ACCESS](https:\/\/media.gq.com\/photos\/6977e76aab48a6b5301a537f\/original\/pass\/GQ_Smart_Meter_Launch_2026_Footer_DT_2x.gif?format=original)](https:\/\/www.gq.com\/v2\/offers\/gqa01040?source=Site_0_JNY_GQM_DESKTOP_CM_FOOTER_0_MARTECH_US_APRIL_ISSUE_2026_ZZ)\n\n[![GQ](https:\/\/www.gq.com\/verso\/static\/gq-global\/assets\/logo-reverse.svg)](https:\/\/www.gq.com\/)\n\nSince 1957, GQ has inspired men to look sharper and live smarter with its unparalleled coverage of style, culture, and beyond. 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[Ad Choices](http:\/\/www.aboutads.info\/)\n\n###### Select international site\nUnited States\n\n- [U.K.](https:\/\/www.gq-magazine.co.uk\/)\n- [Korea](https:\/\/www.gqkorea.co.kr\/)\n- [Germany](https:\/\/www.gq-magazin.de\/)\n- [Mexico](https:\/\/www.gq.com.mx\/)\n- [Taiwan](https:\/\/www.gq.com.tw\/)\n- [Turkey](https:\/\/gq.com.tr\/)\n- [China](http:\/\/www.gq.com.cn\/)\n- [Italy](https:\/\/www.gqitalia.it\/)\n- [South Africa](https:\/\/www.gq.co.za\/)\n- [Portugal](http:\/\/www.gqportugal.pt\/)\n- [Brazil](https:\/\/gq.globo.com\/)\n- [France](https:\/\/www.gqmagazine.fr\/)\n- [Australia](https:\/\/www.gq.com.au\/)\n- [Spain](https:\/\/www.revistagq.com\/)\n- [India](https:\/\/www.gqindia.com\/)\n- [Japan](https:\/\/www.gqjapan.jp\/)\n- [Thailand](https:\/\/www.gqthailand.com\/)\n- [Middle East](https:\/\/www.gqmiddleeast.com\/)\n- [Hong Kong](https:\/\/www.gqhongkong.com\/)","attrs_readable_markdown":"It’s easy to let things that have happened in the past or worries about the future turn your attention away from the present moment. There’s likely a lot on your mind right now at this exact moment; it’s like your brain has 20 tabs open. So what’s the secret to being more present? It starts with these tips from mindfulness experts.\n\n## Why Is It So Hard To Be Present?\n“Being present is an embodied state when our full attention is on what is happening in the here and now experience,” says [Rachel Donaldson, LCSW,](https:\/\/www.racheldonaldsonwellness.com\/about) a psychotherapist and mindfulness teacher. She explains that being present means being able to engage all your senses on what’s happening in the current moment. Maybe this is something you’ve experienced in the past: Like remembering everything about when your favorite sports team won a big game or when you held your kid for the first time. You remember the smell, the sounds, everything.\n\n[Dr. Christiane Wolf, MD, PhD,](https:\/\/www.christianewolf.com\/) a doctor-turned Mindfulness-Based Stress Reduction (MBSR) teacher, says there are several reasons why being present on a regular basis is hard for a lot of people. One of the main reasons, she says, is being distracted by worries. “Worry can become like a bad habit of the mind. The rule of [neuroplasticity](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK557811\/)—that our brain keeps changing based on our repeated activity—says that whatever we do a lot we will get better at. So if we worry a lot, we will get really good at worrying.” In other words, once you start worrying about something, it can be hard to stop.\n\nAnother big reason why it can be hard to live in the moment is because there really are distractions all around you. “We live in a highly stimulating world with societal expectations for hyper-productivity and rapid responsiveness, which make it particularly difficult to slow down and drop into the present moment,” Donaldson says. A prime example: Seeing or hearing a notification on your phone or screen, whether it’s a Slack message, text, or *New York Times* push alert. Whenever that happens, it’s almost impossible not to be pulled out of whatever you were doing before.\n\n[![GQ looks good on you \\<br\\> \\<del\\>\\$3\\<\/del\\> \\$1 Per Month for One Year of Unlimited Digital Access \\<br\\> CTA: GET DIGITAL ACCESS](https:\/\/media.gq.com\/photos\/6977e586044cb435a01acc27\/original\/pass\/GQ_Smart_Meter_Launch_2026_InContent_DT_2x.gif?format=original)](https:\/\/www.gq.com\/v2\/offers\/gqa01040?source=Site_0_JNY_GQM_DESKTOP_IN_CONTENT_0_MARTECH_US_APRIL_ISSUE_2026_ZZ)\n\n[Paul Sugar,](https:\/\/www.stressbeaters.com\/) a certified MBSR instructor, says that finding yourself easily distracted and unable to live in the moment is a sign that you’re in a constant state of fight-or-flight mode. In other words, you’re stressed out more than you may realize. To his point, difficulty concentrating and being easily distracted is [one of the most common diagnostic criteria](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5748347\/) used for diagnosing anxiety. [Chronic stress negatively impacts brain function](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7674527\/) and makes it harder to pay attention to the current moment.\n\nWith all this in mind, if you find it really difficult to be present, there’s a good chance that it’s because you’re stressed out, consumed with worry or are constantly being pulled out of the present moment from all the stimulating bells and whistles around you (like phone notifications or the TV above your friend’s head at the bar).\n\n![logo](https:\/\/media.gq.com\/photos\/677f9d234827181f21b13af4\/master\/pass\/logo.png)\n\n![logo](https:\/\/media.gq.com\/photos\/675ab40c746e9967c8d230ab\/master\/pass\/image.jpg)\n\nEssential style, wellness, and shopping advice in your inbox\n## How To Be More Present\nIf you want to be more present, Dr. Wolf says something that will majorly help is to stop trying to multitask. “Multitasking is a big opponent of being present because it often means we are a little present for a lot of things, but not really present for any of them,” she says. In fact, it’s actually [impossible to focus on two tasks at the same time](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7075496\/). Instead, the brain rapidly switches between the two tasks. (The exception to this is when one of the activities is something you can do without even thinking about it, like unloading the dishwasher while listening to a podcast.)\n\nQuitting multitasking allows you to be fully present in whatever it is you want to have your mind on. If you want to be more present, try doing only one thing at a time. For example, not texting when someone is talking to you or [not scrolling social media while you’re watching TV](https:\/\/www.gq.com\/story\/how-to-watch-tv).\n\nIf you think this sounds a whole lot like [mindfulness](https:\/\/www.gq.com\/story\/andy-puddicombe-how-to-be-mindful), that’s exactly what it is. All three experts say that mindfulness is simply being aware of the present moment. In other words, being mindful and being present are the same thing. It’s a misconception that mindfulness is synonymous with meditation. While [mindfulness can be part of meditation](https:\/\/www.gq.com\/story\/how-to-finally-start-meditating), Sugar explains that being mindful is using your senses to take in the moment. For example, if you’re eating, it means focusing on how your meal looks, smells, tastes and feels as you eat it.\n\nBoth Sugar and Dr. Wolf say that the reason why doing mindful meditations regularly *can* help with being more present is because it’s a way to focus on the breath, which can come in handy whenever you notice yourself spiraling and want to connect more to the present moment. Sugar explains that when you find yourself distracted or anxious, focusing on your breath is a way to center yourself. He adds that taking slow belly breaths is also a way to take the body out of fight-or-flight mode, aka the kryptonite of being present.\n\nHere’s the thing about being present: The more you remind yourself to do it, the easier it becomes. “The moment you notice you not being present, you *are* present! The hardest thing is to realize that you are not present,” Dr. Wolf says. In these moments, she recommends pausing, taking a deep breath, observing what’s happening, and proceeding in the present moment. If other thoughts (like worries) start distracting you, she says to simply recognize the thought, but not to dwell on it.\n\nCan’t stop worrying? It’s likely time to enlist the help of a therapist. There are lots of ways to go about this, but if anxiety, depression or a traumatic past experience you haven’t dealt with keeps getting in the way of you enjoying the present, seeing a [cognitive behavioral therapist](https:\/\/www.gq.com\/story\/cognitive-behavioral-therapy) can help with developing strategies that work for you.\n\nYou may not want to be fully present for every single moment, and that’s totally fine. But knowing how to be more present will help you fully enjoy the moments you do want to remember. After all, it’s your life—you should be there for it.","meta_canonical":null}

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Boilerpipe Text	It’s easy to let things that have happened in the past or worries about the future turn your attention away from the present moment. There’s likely a lot on your mind right now at this exact moment; it’s like your brain has 20 tabs open. So what’s the secret to being more present? It starts with these tips from mindfulness experts. Why Is It So Hard To Be Present? “Being present is an embodied state when our full attention is on what is happening in the here and now experience,” says Rachel Donaldson, LCSW, a psychotherapist and mindfulness teacher. She explains that being present means being able to engage all your senses on what’s happening in the current moment. Maybe this is something you’ve experienced in the past: Like remembering everything about when your favorite sports team won a big game or when you held your kid for the first time. You remember the smell, the sounds, everything. Dr. Christiane Wolf, MD, PhD, a doctor-turned Mindfulness-Based Stress Reduction (MBSR) teacher, says there are several reasons why being present on a regular basis is hard for a lot of people. One of the main reasons, she says, is being distracted by worries. “Worry can become like a bad habit of the mind. The rule of neuroplasticity —that our brain keeps changing based on our repeated activity—says that whatever we do a lot we will get better at. So if we worry a lot, we will get really good at worrying.” In other words, once you start worrying about something, it can be hard to stop. Another big reason why it can be hard to live in the moment is because there really are distractions all around you. “We live in a highly stimulating world with societal expectations for hyper-productivity and rapid responsiveness, which make it particularly difficult to slow down and drop into the present moment,” Donaldson says. A prime example: Seeing or hearing a notification on your phone or screen, whether it’s a Slack message, text, or New York Times push alert. Whenever that happens, it’s almost impossible not to be pulled out of whatever you were doing before. Paul Sugar, a certified MBSR instructor, says that finding yourself easily distracted and unable to live in the moment is a sign that you’re in a constant state of fight-or-flight mode. In other words, you’re stressed out more than you may realize. To his point, difficulty concentrating and being easily distracted is one of the most common diagnostic criteria used for diagnosing anxiety. Chronic stress negatively impacts brain function and makes it harder to pay attention to the current moment. With all this in mind, if you find it really difficult to be present, there’s a good chance that it’s because you’re stressed out, consumed with worry or are constantly being pulled out of the present moment from all the stimulating bells and whistles around you (like phone notifications or the TV above your friend’s head at the bar). Essential style, wellness, and shopping advice in your inbox How To Be More Present If you want to be more present, Dr. Wolf says something that will majorly help is to stop trying to multitask. “Multitasking is a big opponent of being present because it often means we are a little present for a lot of things, but not really present for any of them,” she says. In fact, it’s actually impossible to focus on two tasks at the same time . Instead, the brain rapidly switches between the two tasks. (The exception to this is when one of the activities is something you can do without even thinking about it, like unloading the dishwasher while listening to a podcast.) Quitting multitasking allows you to be fully present in whatever it is you want to have your mind on. If you want to be more present, try doing only one thing at a time. For example, not texting when someone is talking to you or not scrolling social media while you’re watching TV . If you think this sounds a whole lot like mindfulness , that’s exactly what it is. All three experts say that mindfulness is simply being aware of the present moment. In other words, being mindful and being present are the same thing. It’s a misconception that mindfulness is synonymous with meditation. While mindfulness can be part of meditation , Sugar explains that being mindful is using your senses to take in the moment. For example, if you’re eating, it means focusing on how your meal looks, smells, tastes and feels as you eat it. Both Sugar and Dr. Wolf say that the reason why doing mindful meditations regularly can help with being more present is because it’s a way to focus on the breath, which can come in handy whenever you notice yourself spiraling and want to connect more to the present moment. Sugar explains that when you find yourself distracted or anxious, focusing on your breath is a way to center yourself. He adds that taking slow belly breaths is also a way to take the body out of fight-or-flight mode, aka the kryptonite of being present. Here’s the thing about being present: The more you remind yourself to do it, the easier it becomes. “The moment you notice you not being present, you are present! The hardest thing is to realize that you are not present,” Dr. Wolf says. In these moments, she recommends pausing, taking a deep breath, observing what’s happening, and proceeding in the present moment. If other thoughts (like worries) start distracting you, she says to simply recognize the thought, but not to dwell on it. Can’t stop worrying? It’s likely time to enlist the help of a therapist. There are lots of ways to go about this, but if anxiety, depression or a traumatic past experience you haven’t dealt with keeps getting in the way of you enjoying the present, seeing a cognitive behavioral therapist can help with developing strategies that work for you. You may not want to be fully present for every single moment, and that’s totally fine. But knowing how to be more present will help you fully enjoy the moments you do want to remember. After all, it’s your life—you should be there for it.
Markdown	[Skip to main content](https://www.gq.com/story/how-to-be-more-present#main-content) [SUBSCRIBE](https://www.gq.com/v2/offers/gqa01040?source=Site_0_JNY_GQM_DESKTOP_NAV_CTA_0_MARTECH_US_APRIL_ISSUE_2026_ZZ) [STYLE](https://www.gq.com/style) [SHOPPING](https://www.gq.com/gq-recommends) [CULTURE](https://www.gq.com/culture) [GROOMING](https://www.gq.com/grooming) [WELLNESS](https://www.gq.com/wellness) [GQ SPORTS](https://www.gq.com/gqsports) [THE GQ BOX](https://gqbox.com/?utm_source=gq-online&utm_medium=edit&utm_campaign=gqb-site-global-nav) [VIDEOS](https://www.gq.com/video) [SUBSCRIBE](https://www.gq.com/v2/offers/gqa01040?source=Site_0_JNY_GQM_DESKTOP_NAV_CTA_0_MARTECH_US_APRIL_ISSUE_2026_ZZ) Menu [Newsletters](https://www.gq.com/newsletters?sourceCode=navbar) [SUBSCRIBE](https://www.gq.com/v2/offers/gqa01040?source=Site_0_JNY_GQM_DESKTOP_NAV_CTA_0_MARTECH_US_APRIL_ISSUE_2026_ZZ) Menu [STYLE](https://www.gq.com/style) [SHOPPING](https://www.gq.com/gq-recommends) [CULTURE](https://www.gq.com/culture) [GROOMING](https://www.gq.com/grooming) [WELLNESS](https://www.gq.com/wellness) [GQ SPORTS](https://www.gq.com/gqsports) [VIDEOS](https://www.gq.com/video) [THE GQ BOX](https://gqbox.com/?utm_source=gq-online&utm_medium=edit&utm_campaign=gqb-site-global-nav) MORE [MEN OF THE YEAR](https://www.gq.com/men-of-the-year) [NEWSLETTERS](https://www.gq.com/newsletters?sourceCode=hamburgernav) [Search](https://www.gq.com/search) [Sign In](https://www.gq.com/auth/initiate?redirectURL=%2Fstory%2Fhow-to-be-more-present&source=VERSO_NAVIGATION) [SUBSCRIBE](https://www.gq.com/v2/offers/gqa01040?source=Site_0_JNY_GQM_DESKTOP_GLOBAL_NAV_DRAWER_0_MARTECH_US_APRIL_ISSUE_2026_ZZ) [![Our latest issue is here. \<br\> GET ONE YEAR OF \<i\>GQ\</i\> FOR \<del\>\$3\</del\> \<strong\>\$1/MONTH.\</strong\> PLUS A FREE HAT.\<br\> CTA: SUBSCRIBE NOW](https://media.gq.com/photos/69c14431a139bc3c7b4cf66b/original/pass/2602_GQM_April_May_Issue_ROLLOVER_DT_2x.jpg?format=original)](https://www.gq.com/v2/offers/gqa01040?source=Site_0_JNY_GQM_DESKTOP_ROLLOVER_0_MARTECH_US_APRIL_ISSUE_2026_ZZ) [Wellness](https://www.gq.com/wellness) # How to Be More Present Sometimes—often!—the best thing to do is to be here now. ![](https://media.gq.com/photos/6761d5043fba279c81c7788e/1:1/w_90%2Cc_limit/emily.jpg) By [Emily Laurence Sardinha](https://www.gq.com/contributor/emily-laurence-sardinha) November 6, 2024 ![Image may contain Art Baby Person Purple Doodle Drawing Face Head and Pattern](https://media.gq.com/photos/6729207c0cf57ce97a3a0f8a/master/w_2560%2Cc_limit/How%2520to%2520be%2520Present%2520copy.jpg) Kelsey Niziolek Save this story Save this story It’s easy to let things that have happened in the past or worries about the future turn your attention away from the present moment. There’s likely a lot on your mind right now at this exact moment; it’s like your brain has 20 tabs open. So what’s the secret to being more present? It starts with these tips from mindfulness experts. ## Why Is It So Hard To Be Present? “Being present is an embodied state when our full attention is on what is happening in the here and now experience,” says [Rachel Donaldson, LCSW,](https://www.racheldonaldsonwellness.com/about) a psychotherapist and mindfulness teacher. She explains that being present means being able to engage all your senses on what’s happening in the current moment. Maybe this is something you’ve experienced in the past: Like remembering everything about when your favorite sports team won a big game or when you held your kid for the first time. You remember the smell, the sounds, everything. [Dr. Christiane Wolf, MD, PhD,](https://www.christianewolf.com/) a doctor-turned Mindfulness-Based Stress Reduction (MBSR) teacher, says there are several reasons why being present on a regular basis is hard for a lot of people. One of the main reasons, she says, is being distracted by worries. “Worry can become like a bad habit of the mind. The rule of [neuroplasticity](https://www.ncbi.nlm.nih.gov/books/NBK557811/)—that our brain keeps changing based on our repeated activity—says that whatever we do a lot we will get better at. So if we worry a lot, we will get really good at worrying.” In other words, once you start worrying about something, it can be hard to stop. WATCH [Exclusive: The Jay-Z Interview](https://www.gq.com/video/watch/jay-z-the-gq-video-cover-story) Another big reason why it can be hard to live in the moment is because there really are distractions all around you. “We live in a highly stimulating world with societal expectations for hyper-productivity and rapid responsiveness, which make it particularly difficult to slow down and drop into the present moment,” Donaldson says. A prime example: Seeing or hearing a notification on your phone or screen, whether it’s a Slack message, text, or New York Times push alert. Whenever that happens, it’s almost impossible not to be pulled out of whatever you were doing before. [![GQ looks good on you \<br\> \<del\>\$3\</del\> \$1 Per Month for One Year of Unlimited Digital Access \<br\> CTA: GET DIGITAL ACCESS](https://media.gq.com/photos/6977e586044cb435a01acc27/original/pass/GQ_Smart_Meter_Launch_2026_InContent_DT_2x.gif?format=original)](https://www.gq.com/v2/offers/gqa01040?source=Site_0_JNY_GQM_DESKTOP_IN_CONTENT_0_MARTECH_US_APRIL_ISSUE_2026_ZZ) [Paul Sugar,](https://www.stressbeaters.com/) a certified MBSR instructor, says that finding yourself easily distracted and unable to live in the moment is a sign that you’re in a constant state of fight-or-flight mode. In other words, you’re stressed out more than you may realize. To his point, difficulty concentrating and being easily distracted is [one of the most common diagnostic criteria](https://pmc.ncbi.nlm.nih.gov/articles/PMC5748347/) used for diagnosing anxiety. [Chronic stress negatively impacts brain function](https://pmc.ncbi.nlm.nih.gov/articles/PMC7674527/) and makes it harder to pay attention to the current moment. With all this in mind, if you find it really difficult to be present, there’s a good chance that it’s because you’re stressed out, consumed with worry or are constantly being pulled out of the present moment from all the stimulating bells and whistles around you (like phone notifications or the TV above your friend’s head at the bar). ![logo](https://media.gq.com/photos/677f9d234827181f21b13af4/master/pass/logo.png) ![logo](https://media.gq.com/photos/675ab40c746e9967c8d230ab/master/pass/image.jpg) Essential style, wellness, and shopping advice in your inbox By signing up, you agree to our [user agreement](https://www.condenast.com/user-agreement) (including [class action waiver and arbitration provisions](https://www.condenast.com/user-agreement#introduction-arbitration-notice)), and acknowledge our [privacy policy](https://www.condenast.com/privacy-policy). ## How To Be More Present If you want to be more present, Dr. Wolf says something that will majorly help is to stop trying to multitask. “Multitasking is a big opponent of being present because it often means we are a little present for a lot of things, but not really present for any of them,” she says. In fact, it’s actually [impossible to focus on two tasks at the same time](https://pmc.ncbi.nlm.nih.gov/articles/PMC7075496/). Instead, the brain rapidly switches between the two tasks. (The exception to this is when one of the activities is something you can do without even thinking about it, like unloading the dishwasher while listening to a podcast.) Quitting multitasking allows you to be fully present in whatever it is you want to have your mind on. If you want to be more present, try doing only one thing at a time. For example, not texting when someone is talking to you or [not scrolling social media while you’re watching TV](https://www.gq.com/story/how-to-watch-tv). If you think this sounds a whole lot like [mindfulness](https://www.gq.com/story/andy-puddicombe-how-to-be-mindful), that’s exactly what it is. All three experts say that mindfulness is simply being aware of the present moment. In other words, being mindful and being present are the same thing. It’s a misconception that mindfulness is synonymous with meditation. While [mindfulness can be part of meditation](https://www.gq.com/story/how-to-finally-start-meditating), Sugar explains that being mindful is using your senses to take in the moment. For example, if you’re eating, it means focusing on how your meal looks, smells, tastes and feels as you eat it. Both Sugar and Dr. Wolf say that the reason why doing mindful meditations regularly can help with being more present is because it’s a way to focus on the breath, which can come in handy whenever you notice yourself spiraling and want to connect more to the present moment. Sugar explains that when you find yourself distracted or anxious, focusing on your breath is a way to center yourself. He adds that taking slow belly breaths is also a way to take the body out of fight-or-flight mode, aka the kryptonite of being present. Here’s the thing about being present: The more you remind yourself to do it, the easier it becomes. “The moment you notice you not being present, you are present! The hardest thing is to realize that you are not present,” Dr. Wolf says. In these moments, she recommends pausing, taking a deep breath, observing what’s happening, and proceeding in the present moment. If other thoughts (like worries) start distracting you, she says to simply recognize the thought, but not to dwell on it. Can’t stop worrying? It’s likely time to enlist the help of a therapist. There are lots of ways to go about this, but if anxiety, depression or a traumatic past experience you haven’t dealt with keeps getting in the way of you enjoying the present, seeing a [cognitive behavioral therapist](https://www.gq.com/story/cognitive-behavioral-therapy) can help with developing strategies that work for you. You may not want to be fully present for every single moment, and that’s totally fine. But knowing how to be more present will help you fully enjoy the moments you do want to remember. After all, it’s your life—you should be there for it. ## More Great Wellness Stories From GQ - It’s About to Be [Hot Peptide Summer](https://www.gq.com/story/peptides-fda-unbanned) - [The Best Weight-Loss Exercise Routine](https://www.gq.com/story/the-best-weight-loss-exercise-routine) Is the One You Can Actually Stick To - Now Is the Perfect Time to [Try Tai Chi](https://www.gq.com/story/how-to-do-tai-chi) - 12 Products [That Changed My Life This Month](https://www.gq.com/story/9-products-that-changed-my-life-in-february) - You Can Brighten Your Skin by [Ditching These 10 Habits](https://www.gq.com/story/how-to-brighten-your-skin) - Not a subscriber? [Join GQ](https://subscribe.gq.com/subscribe/gq/129831?source=EDT_GQM_EDIT_IN_ARTICLE_TOUT_0_LinkList_ZZ) to receive full access to GQ.com. [![](https://media.gq.com/photos/6761d5043fba279c81c7788e/1:1/w_90%2Cc_limit/emily.jpg)](https://www.gq.com/contributor/emily-laurence-sardinha) [Emily Laurence Sardinha](https://www.gq.com/contributor/emily-laurence-sardinha) is a journalist, freelance writer, and certified health coach living in Raleigh, North Carolina. She specializes in writing about health, lifestyle, and social justice. Emily spent six years as an editor and writer at Well+Good, covering everything from food trends to serious issues like the opioid crisis ... [Read More](https://www.gq.com/contributor/emily-laurence-sardinha) Related Stories for GQ[Mental Health](https://www.gq.com/about/mental-health) ### Get the GQ Manual The latest fashion and culture intel, hand-picked for you by GQ editors every day. 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Readable Markdown	It’s easy to let things that have happened in the past or worries about the future turn your attention away from the present moment. There’s likely a lot on your mind right now at this exact moment; it’s like your brain has 20 tabs open. So what’s the secret to being more present? It starts with these tips from mindfulness experts. ## Why Is It So Hard To Be Present? “Being present is an embodied state when our full attention is on what is happening in the here and now experience,” says [Rachel Donaldson, LCSW,](https://www.racheldonaldsonwellness.com/about) a psychotherapist and mindfulness teacher. She explains that being present means being able to engage all your senses on what’s happening in the current moment. Maybe this is something you’ve experienced in the past: Like remembering everything about when your favorite sports team won a big game or when you held your kid for the first time. You remember the smell, the sounds, everything. [Dr. Christiane Wolf, MD, PhD,](https://www.christianewolf.com/) a doctor-turned Mindfulness-Based Stress Reduction (MBSR) teacher, says there are several reasons why being present on a regular basis is hard for a lot of people. One of the main reasons, she says, is being distracted by worries. “Worry can become like a bad habit of the mind. The rule of [neuroplasticity](https://www.ncbi.nlm.nih.gov/books/NBK557811/)—that our brain keeps changing based on our repeated activity—says that whatever we do a lot we will get better at. So if we worry a lot, we will get really good at worrying.” In other words, once you start worrying about something, it can be hard to stop. Another big reason why it can be hard to live in the moment is because there really are distractions all around you. “We live in a highly stimulating world with societal expectations for hyper-productivity and rapid responsiveness, which make it particularly difficult to slow down and drop into the present moment,” Donaldson says. A prime example: Seeing or hearing a notification on your phone or screen, whether it’s a Slack message, text, or New York Times push alert. Whenever that happens, it’s almost impossible not to be pulled out of whatever you were doing before. [![GQ looks good on you \<br\> \<del\>\$3\</del\> \$1 Per Month for One Year of Unlimited Digital Access \<br\> CTA: GET DIGITAL ACCESS](https://media.gq.com/photos/6977e586044cb435a01acc27/original/pass/GQ_Smart_Meter_Launch_2026_InContent_DT_2x.gif?format=original)](https://www.gq.com/v2/offers/gqa01040?source=Site_0_JNY_GQM_DESKTOP_IN_CONTENT_0_MARTECH_US_APRIL_ISSUE_2026_ZZ) [Paul Sugar,](https://www.stressbeaters.com/) a certified MBSR instructor, says that finding yourself easily distracted and unable to live in the moment is a sign that you’re in a constant state of fight-or-flight mode. In other words, you’re stressed out more than you may realize. To his point, difficulty concentrating and being easily distracted is [one of the most common diagnostic criteria](https://pmc.ncbi.nlm.nih.gov/articles/PMC5748347/) used for diagnosing anxiety. [Chronic stress negatively impacts brain function](https://pmc.ncbi.nlm.nih.gov/articles/PMC7674527/) and makes it harder to pay attention to the current moment. With all this in mind, if you find it really difficult to be present, there’s a good chance that it’s because you’re stressed out, consumed with worry or are constantly being pulled out of the present moment from all the stimulating bells and whistles around you (like phone notifications or the TV above your friend’s head at the bar). ![logo](https://media.gq.com/photos/677f9d234827181f21b13af4/master/pass/logo.png) ![logo](https://media.gq.com/photos/675ab40c746e9967c8d230ab/master/pass/image.jpg) Essential style, wellness, and shopping advice in your inbox ## How To Be More Present If you want to be more present, Dr. Wolf says something that will majorly help is to stop trying to multitask. “Multitasking is a big opponent of being present because it often means we are a little present for a lot of things, but not really present for any of them,” she says. In fact, it’s actually [impossible to focus on two tasks at the same time](https://pmc.ncbi.nlm.nih.gov/articles/PMC7075496/). Instead, the brain rapidly switches between the two tasks. (The exception to this is when one of the activities is something you can do without even thinking about it, like unloading the dishwasher while listening to a podcast.) Quitting multitasking allows you to be fully present in whatever it is you want to have your mind on. If you want to be more present, try doing only one thing at a time. For example, not texting when someone is talking to you or [not scrolling social media while you’re watching TV](https://www.gq.com/story/how-to-watch-tv). If you think this sounds a whole lot like [mindfulness](https://www.gq.com/story/andy-puddicombe-how-to-be-mindful), that’s exactly what it is. All three experts say that mindfulness is simply being aware of the present moment. In other words, being mindful and being present are the same thing. It’s a misconception that mindfulness is synonymous with meditation. While [mindfulness can be part of meditation](https://www.gq.com/story/how-to-finally-start-meditating), Sugar explains that being mindful is using your senses to take in the moment. For example, if you’re eating, it means focusing on how your meal looks, smells, tastes and feels as you eat it. Both Sugar and Dr. Wolf say that the reason why doing mindful meditations regularly can help with being more present is because it’s a way to focus on the breath, which can come in handy whenever you notice yourself spiraling and want to connect more to the present moment. Sugar explains that when you find yourself distracted or anxious, focusing on your breath is a way to center yourself. He adds that taking slow belly breaths is also a way to take the body out of fight-or-flight mode, aka the kryptonite of being present. Here’s the thing about being present: The more you remind yourself to do it, the easier it becomes. “The moment you notice you not being present, you are present! The hardest thing is to realize that you are not present,” Dr. Wolf says. In these moments, she recommends pausing, taking a deep breath, observing what’s happening, and proceeding in the present moment. If other thoughts (like worries) start distracting you, she says to simply recognize the thought, but not to dwell on it. Can’t stop worrying? It’s likely time to enlist the help of a therapist. There are lots of ways to go about this, but if anxiety, depression or a traumatic past experience you haven’t dealt with keeps getting in the way of you enjoying the present, seeing a [cognitive behavioral therapist](https://www.gq.com/story/cognitive-behavioral-therapy) can help with developing strategies that work for you. You may not want to be fully present for every single moment, and that’s totally fine. But knowing how to be more present will help you fully enjoy the moments you do want to remember. After all, it’s your life—you should be there for it.
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