🕷️ Crawler Inspector

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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 157 (from laksa052)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa157.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.verywellmind.com/how-do-you-live-in-the-present-5204439\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.verywellmind.com/how-do-you-live-in-the-present-5204439\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.verywellmind.com\/how-do-you-live-in-the-present-5204439","crawl_time":1776513442,"first_indexed_time":1635760364,"http_code":200,"src_unparsed":"com,verywellmind!www,\/how-do-you-live-in-the-present-5204439 s443","src_root_hash":"10064058272378209957","history_drop_reason":null,"meta_title":"How to Live in the Moment","meta_descriptions":["Are you wondering how to live in the moment? It can take time and practice, but here are some tips for how to be more present and mindful of the things in your life."],"attrs_boilerpipe_text":"Key Takeaways\nNotice your surroundings to help you focus on the present moment.\nFocus on one thing at a time instead of multitasking to be more present.\nPractice deep breathing exercises to stay focused and calm.\nMany people want to learn more about how to live in the moment. Most of us have a tendency to\nlive in the past\nor the future. How often do you find yourself thinking about what happened yesterday, or\nwhat might happen tomorrow\n? How does this affect your life and well-being?\nConstantly thinking about the past and worrying about the future can make it difficult to enjoy the good things in your life now. Learning how to be more mindful and live in the moment can give you a greater appreciation for your life, also reducing feelings of stress, depression, and anxiety.\nHere are a few ways to live in the moment more frequently.\nNotice Your Surroundings\nOne way to be more present is by\nnoticing your surroundings\n. How often do you stop and look around at what's happening? When was the last time you sat down, took a deep breath, and observed everything around you?\nTry this now: Close your eyes, take a deep breath, then open them and really focus on where you are.\nHow do the walls look?\nWhat patterns can you see on the floor or ceiling?\nHow many windows are to your left and right?\nHow many lights can you see from where you are?\nWhen you look at your surroundings and take in everything around you, it's easier to stay present in the moment.\nWhen you stop to look at your surroundings and take in everything around you, it's easier to be more present in the moment.\nFocus on One Thing at a Time\nTo live in the moment, focus on one task at a time.\nMultitasking\nmight seem efficient, but it makes it difficult to stay present.\nWhile giving a task your full attention might seem overwhelming, you're often more productive when fully engaged. Compare this to splitting your energy across several tasks or projects.\nIf you're working on something,\ngive it all of your attention\n. If you catch yourself getting distracted or checking your phone, refocus on what's in front of you.\nResearch shows that focusing on the present moment can improve your memory for details over the long term.\nBe Grateful For What You Have Now\nLiving in the moment involves being grateful for what you have now, not what you had in the past or want in the future.\nConstantly focusing on what you lack keeps you from appreciating the present.\nOne way to\npractice gratitude\nis by writing a list of things you are grateful for and reviewing it daily. Aim to list at least three things you appreciate in your life now. Alternatively, try a gratitude rampage, where you write as many things as you can think of within a set time.\nPress Play for Advice On Practicing Gratitude\nHosted by therapist Amy Morin, LCSW, this episode of\nThe Verywell Mind Podcast\nshares strategies for practicing gratitude. Click below to listen now.\nFollow Now\n:\nApple Podcasts\n\/\nSpotify\n\/\nGoogle Podcasts\n\/\nAmazon Music\nShow Acceptance\nIf you want to learn how to be more present, let go of how you think things should be and accept them for what they are. Focus on accepting things as they are and not on how you want them to be.\nYou cannot control everything that happens around you; sometimes life is going to be different than how you want it to be.\nPracticing acceptance\nwill help you let go of the things in your life that are out of your control.\nPractice Mindfulness Meditation\nAnother way to live in the moment is by\npracticing mindfulness meditation\n.\nThis type of meditation helps people become aware and increase their concentration on what they are doing at any given time.\nStarting a daily meditation practice can help you become more aware of your thoughts and feelings. This can, in turn, increase the amount of time you spend in the present moment.\nFind Positive Social Support\nThe\nkind of social support you have in your life\ncan also play an important role in helping you learn how to live in the moment. When you are around people who are supportive and positive, it is much easier to be more present in your life.\nSpending time with people who make you feel happy and fulfilled can be a great way to help yourself live in the present moment.\nSurrounding yourself with positive, supportive people increases your own positivity and happiness levels. This will allow you to focus on what is going well right now instead of dwelling on past or future events.\nBe Mindful of Everything You Do\nWhatever you are doing, from eating to scrolling your phone, you should be mindful of it. How often are you\neating your lunch while watching TV\nat the same time? This is one way you might distance yourself from what you are doing and not live in the moment because all of your attention isn't on that task or activity.\nInstead, try to focus on each meal while you eat:\nHow does the food smell?\nHow does it taste?\nHow is your body reacting to what you have eaten so far?\nWhat sounds are around while you eat - phone calls, traffic noises from outside, or music playing in the background?\nFocusing on these details and being mindful of everything going on around you during a specific task or activity will help bring more present-moment awareness into your life.\nPractice Deep Breathing Exercises\nDeep breathing\ncan be a useful technique when you are trying to learn how to live in the moment. Taking the time to sit down and practice a deep breathing exercise will help you focus your mind on the task at hand.\nTaking slow, regulated breaths helps prevent feelings of panic or any other negative thoughts from taking over while allowing for more control during the activity in which you are currently engaged. One quick and easy method to try is the\n4-7-8 breathing technique\n.\nTake a Break From Social Media and Technology\nTaking a break from social media and other technology\ncan also help you stay more present-focused. While you might think that constantly checking your social media accounts is helping you stay connected to the world, it is actually having a negative effect on your ability to be present.\nHow many times have you been doing something else and found yourself checking social media? It's important that you learn how to avoid letting technology take over your life as this can really prevent you from being mindful of what is going on around you.\nIn particular, when you are with other people, it is important that you focus on the people and environment around you, rather than being distracted by your cell phone.\nGet Regular Exercise or Do Some Yoga\nRegular exercise\nor even just taking a stroll through the park can help you be more present. Including yoga as part of your daily routine is another great way to live in the moment, especially if it's coupled with meditation and mindfulness exercises.\nIf you can't make time for a full yoga class, just stopping what you are doing to take a couple of minutes for some basic poses can help you get back into the moment.\nFrequently Asked Questions\nConstant distractions combined with feelings of anxiety and stress can make it difficult to focus on the present moment. It is easy to get caught up in thinking about the past or worrying about things that haven't happened yet.\nThree strategies that can help you be more present in your life include practicing mindfulness, showing gratitude, and only focusing on one thing at a time.\nWork on focusing your thoughts and attention on the other person. When you find your mind wandering to other thoughts, gently redirect your focus back to the present. Utilize active listening when you are talking to the other person and be curious about the things they have to say. Ask open-ended questions and reflect back on what the other person has shared.\n4 Sources\nVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our\neditorial process\nto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.\nStrohmaier S, Jones FW, Cane JE.\nEffects of length of mindfulness practice on mindfulness, depression, anxiety, and stress: a randomized controlled experiment\n.\nMindfulness\n. 2021;12:198-214. doi:10.1007\/s12671-020-01512-5\nMadore KP, Khazenzon AM, Backes CW, et al.\nMemory failure predicted by attention lapsing and media multitasking\n. \nNature\n. 2020;587(7832):87-91. doi:10.1038\/s41586-020-2870-z\nSawyer KB, Thoroughgood CN, Stillwell EE, Duffy MK, Scott KL, Adair EA.\nBeing present and thankful: A multi-study investigation of mindfulness, gratitude, and employee helping behavior\n.\nJ App Psychol\n. 2022;107(2):240-262. doi:10.1037\/apl0000903\nCreswell JD.\nMindfulness interventions\n. \nAnnu Rev Psychol\n. 2017;68:491-516. doi:10.1146\/annurev-psych-042716-051139\nBy\nArlin Cuncic, MA\nArlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master's degree in clinical psychology.\nWas this page helpful?\nThanks for your feedback!\nWhat is your feedback?","attrs_markdown":"[Skip to content](https:\/\/www.verywellmind.com\/how-do-you-live-in-the-present-5204439#skip-to-content)\n\nMenu\n\n- [Conditions A-Z](https:\/\/www.verywellmind.com\/conditions-a-z-4797402)\n  - [Addiction](https:\/\/www.verywellmind.com\/addiction-overview-4581803)\n  - [Depression](https:\/\/www.verywellmind.com\/depression-4157261)\n  - [ADHD](https:\/\/www.verywellmind.com\/adhd-overview-4581801)\n  - [Anxiety](https:\/\/www.verywellmind.com\/anxiety-7508391)\n  - [Bipolar Disorder](https:\/\/www.verywellmind.com\/bipolar-disorder-4157274)\n  - [PTSD](https:\/\/www.verywellmind.com\/ptsd-4157229)\n  - [View All](https:\/\/www.verywellmind.com\/conditions-a-z-4797402)\n- [Therapy](https:\/\/www.verywellmind.com\/therapy-4581775)\n  - [Therapy Center](https:\/\/www.verywellmind.com\/therapy-7092217)\n  - [When To See a Therapist](https:\/\/www.verywellmind.com\/how-to-know-when-it-s-time-to-see-a-therapist-5077040)\n  - 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[Types of Therapy](https:\/\/www.verywellmind.com\/how-to-choose-the-best-type-of-therapy-for-you-6500320)\n  - [Best Online Therapy](https:\/\/www.verywellmind.com\/best-online-therapy-4691206)\n  - [Best Couples Therapy](https:\/\/www.verywellmind.com\/best-online-marriage-counseling-4691952)\n  - [View All](https:\/\/www.verywellmind.com\/therapy-4581775)\n- [Living Well](https:\/\/www.verywellmind.com\/living-well-7510832)\n  - [Managing Stress](https:\/\/www.verywellmind.com\/stress-management-overview-4581770)\n  - [Meditation](https:\/\/www.verywellmind.com\/meditation-and-mindfulness-4581783)\n  - [Sleep and Dreaming](https:\/\/www.verywellmind.com\/sleep-and-dreaming-4157166)\n  - [Understanding Emotions](https:\/\/www.verywellmind.com\/emotions-4157165)\n  - [Self-Improvement](https:\/\/www.verywellmind.com\/self-improvement-4157212)\n  - [View All](https:\/\/www.verywellmind.com\/living-well-7510832)\n- [Relationships](https:\/\/www.verywellmind.com\/relationships-4157190)\n  - [Healthy Relationships](https:\/\/www.verywellmind.com\/strengthening-relationships-4162997)\n  - [Dating](https:\/\/www.verywellmind.com\/dating-tips-and-strategies-7511571)\n  - [Intimacy](https:\/\/www.verywellmind.com\/sex-and-relationships-7511610)\n  - [View All](https:\/\/www.verywellmind.com\/relationships-4157190)\n- [Psychology](https:\/\/www.verywellmind.com\/psychology-4157187)\n  - [Theories](https:\/\/www.verywellmind.com\/theories-of-psychology-4157184)\n  - [Student Resources](https:\/\/www.verywellmind.com\/student-resources-overview-4581768)\n  - [Personality Types](https:\/\/www.verywellmind.com\/the-myers-briggs-type-indicator-2795583)\n  - [View All](https:\/\/www.verywellmind.com\/psychology-4157187)\n- [Trending](https:\/\/www.verywellmind.com\/news-latest-research-and-trending-topics-4846421)\n  - [Quizzes](https:\/\/www.verywellmind.com\/quizzes-8609222)\n  - [Guided Meditations](https:\/\/www.verywellmind.com\/guided-meditations-8609227)\n  - [Verywell Mind Insights](https:\/\/www.verywellmind.com\/mental-health-data-insights-5185693)\n  - [2024 Verywell Mind 25](https:\/\/www.verywellmind.com\/the-verywell-mind-25-2024-7484480)\n  - [Mental Health in the Classroom](https:\/\/www.verywellmind.com\/mental-health-in-the-classroom-survey-7569880)\n  - [View All](https:\/\/www.verywellmind.com\/news-latest-research-and-trending-topics-4846421)\n\n- [About Us](https:\/\/www.verywellmind.com\/about-us-5184564)\n- [Editorial Process](https:\/\/www.verywellmind.com\/our-editorial-process-4778006)\n- [Review Board](https:\/\/www.verywellmind.com\/review-board-4796494)\n- [Crisis Support](https:\/\/www.verywellmind.com\/crisis-support-6666353)\n\nVerywell Mind's content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.\n\nⒸ 2026 People Inc. — All rights reserved\n\n# How to Live in the Moment\nWays to Be More Present in Your Everyday Life\n\nBy\n\n[Arlin Cuncic, MA](https:\/\/www.verywellmind.com\/arlin-cuncic-3024162)\n\n![Arlin Cuncic]()\n\n![Arlin Cuncic](https:\/\/www.verywellmind.com\/thmb\/4NmbHnuUKuJHrYxVfSk5fj73zPA=\/200x200\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/ArlinCuncic_1000-21af8749d2144aa0b0491c29319591c4.jpg)\n\n[Arlin Cuncic, MA](https:\/\/www.verywellmind.com\/arlin-cuncic-3024162)\n\nArlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master's degree in clinical psychology.\n\nLearn about our  [editorial process](https:\/\/www.verywellmind.com\/our-editorial-process-4778006)\n\nUpdated on March 11, 2026\n\nReviewed\n\nVerywell Mind articles are reviewed by mental health professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. [Learn more](https:\/\/www.verywellmind.com\/review-board-4796494).\n\nby\n\n[Rachel Goldman, PhD, FTOS](https:\/\/www.verywellmind.com\/rachel-goldman-phd-ftos-4779228)\n\n![Rachel Goldman]()\n\n![Rachel Goldman](https:\/\/www.verywellmind.com\/thmb\/o9Hc11VJ2_oDblM-pFvIwrTOj1c=\/200x200\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Rachel-Goldman-1000-a42451caacb6423abecbe6b74e628042.jpg)\n\nReviewed by [Rachel Goldman, PhD, FTOS](https:\/\/www.verywellmind.com\/rachel-goldman-phd-ftos-4779228)\n\nRachel Goldman, PhD FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in eating behaviors, stress management, and health behavior change.\n\nLearn about our  [Review Board](https:\/\/www.verywellmind.com\/review-board-4796494)\n\n![Woman with hands extended as if to hold the sun while she lives in the moment](https:\/\/www.verywellmind.com\/thmb\/UWfkzpHARYdLpOQmEG7LvfZL8tU=\/1500x0\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/GettyImages-1267497795-13698b82368a49bfb5f0f821011fd73d.jpg)\n\n![Woman with hands extended as if to hold the sun while she lives in the moment](https:\/\/www.verywellmind.com\/thmb\/UWfkzpHARYdLpOQmEG7LvfZL8tU=\/1500x0\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/GettyImages-1267497795-13698b82368a49bfb5f0f821011fd73d.jpg)\n\nGetty \/ Diana Hirsch\n\nTable of Contents\n\nView All\n\nTable of Contents\n\n- [Notice Your Surroundings](https:\/\/www.verywellmind.com\/how-do-you-live-in-the-present-5204439#toc-notice-your-surroundings)\n- [Don't Multitask](https:\/\/www.verywellmind.com\/how-do-you-live-in-the-present-5204439#toc-focus-on-one-thing-at-a-time)\n- [Show Gratitude](https:\/\/www.verywellmind.com\/how-do-you-live-in-the-present-5204439#toc-be-grateful-for-what-you-have-now)\n- [Be Accepting](https:\/\/www.verywellmind.com\/how-do-you-live-in-the-present-5204439#toc-show-acceptance)\n- [Practice Mindfulness Meditation](https:\/\/www.verywellmind.com\/how-do-you-live-in-the-present-5204439#toc-practice-mindfulness-meditation)\n- [Find Social Support](https:\/\/www.verywellmind.com\/how-do-you-live-in-the-present-5204439#toc-find-positive-social-support)\n- [Be Mindful](https:\/\/www.verywellmind.com\/how-do-you-live-in-the-present-5204439#toc-be-mindful-of-everything-you-do)\n- [Practice Deep Breathing](https:\/\/www.verywellmind.com\/how-do-you-live-in-the-present-5204439#toc-practice-deep-breathing-exercises)\n- [Limit Social Media and Tech](https:\/\/www.verywellmind.com\/how-do-you-live-in-the-present-5204439#toc-take-a-break-from-social-media-and-technology)\n- [Exercise](https:\/\/www.verywellmind.com\/how-do-you-live-in-the-present-5204439#toc-get-regular-exercise-or-do-some-yoga)\n- [Frequently Asked Questions](https:\/\/www.verywellmind.com\/how-do-you-live-in-the-present-5204439#toc-frequently-asked-questions-58c5c17d-4068-45b6-baa4-20e078288bf6)\n\nClose\n\n### Key Takeaways\n- Notice your surroundings to help you focus on the present moment.\n- Focus on one thing at a time instead of multitasking to be more present.\n- Practice deep breathing exercises to stay focused and calm.\n\nMany people want to learn more about how to live in the moment. Most of us have a tendency to [live in the past](https:\/\/www.verywellmind.com\/how-to-let-go-of-the-past-8600268) or the future. How often do you find yourself thinking about what happened yesterday, or [what might happen tomorrow](https:\/\/www.verywellmind.com\/what-is-destination-anxiety-6670380)? How does this affect your life and well-being?\n\nConstantly thinking about the past and worrying about the future can make it difficult to enjoy the good things in your life now. Learning how to be more mindful and live in the moment can give you a greater appreciation for your life, also reducing feelings of stress, depression, and anxiety. Here are a few ways to live in the moment more frequently.\n\n## Notice Your Surroundings\nOne way to be more present is by [noticing your surroundings](https:\/\/www.verywellmind.com\/what-is-consciousness-2795922). How often do you stop and look around at what's happening? When was the last time you sat down, took a deep breath, and observed everything around you?\n\nTry this now: Close your eyes, take a deep breath, then open them and really focus on where you are.\n\n- How do the walls look?\n- What patterns can you see on the floor or ceiling?\n- How many windows are to your left and right?\n- How many lights can you see from where you are?\n\nWhen you look at your surroundings and take in everything around you, it's easier to stay present in the moment.\n\nWhen you stop to look at your surroundings and take in everything around you, it's easier to be more present in the moment.\n\n## Focus on One Thing at a Time\nTo live in the moment, focus on one task at a time. [Multitasking](https:\/\/www.verywellmind.com\/multitasking-2795003) might seem efficient, but it makes it difficult to stay present.\n\nWhile giving a task your full attention might seem overwhelming, you're often more productive when fully engaged. Compare this to splitting your energy across several tasks or projects.\n\nIf you're working on something, [give it all of your attention](https:\/\/www.verywellmind.com\/things-you-can-do-to-improve-your-mental-focus-4115389). If you catch yourself getting distracted or checking your phone, refocus on what's in front of you.\n\nResearch shows that focusing on the present moment can improve your memory for details over the long term.\n\n## Be Grateful For What You Have Now\nLiving in the moment involves being grateful for what you have now, not what you had in the past or want in the future. Constantly focusing on what you lack keeps you from appreciating the present.\n\nOne way to [practice gratitude](https:\/\/www.verywellmind.com\/how-gratitude-makes-you-happier-5114446) is by writing a list of things you are grateful for and reviewing it daily. Aim to list at least three things you appreciate in your life now. Alternatively, try a gratitude rampage, where you write as many things as you can think of within a set time.\n\n### Press Play for Advice On Practicing Gratitude\nHosted by therapist Amy Morin, LCSW, this episode of [The Verywell Mind Podcast](https:\/\/www.verywellmind.com\/the-verywell-mind-podcast-5113058) shares strategies for practicing gratitude. Click below to listen now.\n\n**Follow Now**: [Apple Podcasts](https:\/\/podcasts.apple.com\/us\/podcast\/the-verywell-mind-podcast-with-amy-morin\/id1529983509) \/ [Spotify](https:\/\/open.spotify.com\/show\/2WGnJfJon5RKU9bXBUSWHU) \/ [Google Podcasts](https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xMzA3NDQ5LnJzcw) \/ [Amazon Music](https:\/\/music.amazon.com\/podcasts\/a7d95b80-97f2-4315-b668-ac5fb5a52f69\/the-verywell-mind-podcast-with-amy-morin)\n\n## Show Acceptance\nIf you want to learn how to be more present, let go of how you think things should be and accept them for what they are. Focus on accepting things as they are and not on how you want them to be.\n\nYou cannot control everything that happens around you; sometimes life is going to be different than how you want it to be. [Practicing acceptance](https:\/\/www.verywellmind.com\/what-is-radical-acceptance-5120614) will help you let go of the things in your life that are out of your control.\n\n## Practice Mindfulness Meditation\nAnother way to live in the moment is by [practicing mindfulness meditation](https:\/\/www.verywellmind.com\/mindfulness-meditation-88369). This type of meditation helps people become aware and increase their concentration on what they are doing at any given time.\n\nStarting a daily meditation practice can help you become more aware of your thoughts and feelings. This can, in turn, increase the amount of time you spend in the present moment.\n\n### Mindful Moment\nNeed a breather? Take this free [9-minute meditation focused on being present](https:\/\/www.verywellmind.com\/9-minute-video-meditation-to-be-here-now-8550558)—or choose from our [guided meditation library](https:\/\/www.verywellmind.com\/guided-meditations-8609227) to find another one that will help you feel your best.\n## Find Positive Social Support\nThe [kind of social support you have in your life](https:\/\/www.verywellmind.com\/types-of-social-support-3144960) can also play an important role in helping you learn how to live in the moment. When you are around people who are supportive and positive, it is much easier to be more present in your life.\n\nSpending time with people who make you feel happy and fulfilled can be a great way to help yourself live in the present moment.\n\nSurrounding yourself with positive, supportive people increases your own positivity and happiness levels. This will allow you to focus on what is going well right now instead of dwelling on past or future events.\n\n[How Social Support Contributes to Psychological Health](https:\/\/www.verywellmind.com\/social-support-for-psychological-health-4119970)\n\n## Be Mindful of Everything You Do\nWhatever you are doing, from eating to scrolling your phone, you should be mindful of it. How often are you [eating your lunch while watching TV](https:\/\/www.verywellmind.com\/what-is-mindful-eating-5207910) at the same time? This is one way you might distance yourself from what you are doing and not live in the moment because all of your attention isn't on that task or activity.\n\nInstead, try to focus on each meal while you eat:\n\n- How does the food smell?\n- How does it taste?\n- How is your body reacting to what you have eaten so far?\n- What sounds are around while you eat - phone calls, traffic noises from outside, or music playing in the background?\n\nFocusing on these details and being mindful of everything going on around you during a specific task or activity will help bring more present-moment awareness into your life.\n\n## Practice Deep Breathing Exercises\n[Deep breathing](https:\/\/www.verywellmind.com\/the-benefits-of-deep-breathing-5208001) can be a useful technique when you are trying to learn how to live in the moment. Taking the time to sit down and practice a deep breathing exercise will help you focus your mind on the task at hand.\n\nTaking slow, regulated breaths helps prevent feelings of panic or any other negative thoughts from taking over while allowing for more control during the activity in which you are currently engaged. One quick and easy method to try is the [4-7-8 breathing technique](https:\/\/www.verywellmind.com\/what-is-4-7-8-breathing-5204438).\n\n## Take a Break From Social Media and Technology\n[Taking a break from social media and other technology](https:\/\/www.verywellmind.com\/why-and-how-to-do-a-digital-detox-4771321) can also help you stay more present-focused. While you might think that constantly checking your social media accounts is helping you stay connected to the world, it is actually having a negative effect on your ability to be present.\n\nHow many times have you been doing something else and found yourself checking social media? It's important that you learn how to avoid letting technology take over your life as this can really prevent you from being mindful of what is going on around you.\n\nIn particular, when you are with other people, it is important that you focus on the people and environment around you, rather than being distracted by your cell phone.\n\n## Get Regular Exercise or Do Some Yoga\n[Regular exercise](https:\/\/www.verywellmind.com\/mental-health-benefits-of-exercise-2584094) or even just taking a stroll through the park can help you be more present. Including yoga as part of your daily routine is another great way to live in the moment, especially if it's coupled with meditation and mindfulness exercises.\n\nIf you can't make time for a full yoga class, just stopping what you are doing to take a couple of minutes for some basic poses can help you get back into the moment.\n\n### Frequently Asked Questions\n- Why do I struggle to live in the moment?\n  Constant distractions combined with feelings of anxiety and stress can make it difficult to focus on the present moment. It is easy to get caught up in thinking about the past or worrying about things that haven't happened yet.\n- What are three ways to be present?\n  Three strategies that can help you be more present in your life include practicing mindfulness, showing gratitude, and only focusing on one thing at a time.\n  \n  Learn More: [How to Become More Mindful in Your Everyday Life](https:\/\/www.verywellmind.com\/mindfulness-exercises-for-everyday-life-3145187)\n- How do I become more present with someone?\n  Work on focusing your thoughts and attention on the other person. When you find your mind wandering to other thoughts, gently redirect your focus back to the present. Utilize active listening when you are talking to the other person and be curious about the things they have to say. Ask open-ended questions and reflect back on what the other person has shared.\n  \n  Learn More: [Active Listening Techniques](https:\/\/www.verywellmind.com\/what-is-active-listening-3024343)\n\nRead more:\n\n- [Living Well](https:\/\/www.verywellmind.com\/living-well-7510832)\n- [Self-Improvement](https:\/\/www.verywellmind.com\/self-improvement-4157212)\n\n4 Sources\n\nVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https:\/\/www.verywellmind.com\/our-editorial-process-4778006) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.\n\n1. Strohmaier S, Jones FW, Cane JE. [Effects of length of mindfulness practice on mindfulness, depression, anxiety, and stress: a randomized controlled experiment](https:\/\/doi.org\/10.1007\/s12671-020-01512-5). *Mindfulness*. 2021;12:198-214. doi:10.1007\/s12671-020-01512-5\n2. Madore KP, Khazenzon AM, Backes CW, et al. [Memory failure predicted by attention lapsing and media multitasking](https:\/\/pubmed.ncbi.nlm.nih.gov\/33116309\/). *Nature*. 2020;587(7832):87-91. doi:10.1038\/s41586-020-2870-z\n3. Sawyer KB, Thoroughgood CN, Stillwell EE, Duffy MK, Scott KL, Adair EA. [Being present and thankful: A multi-study investigation of mindfulness, gratitude, and employee helping behavior](https:\/\/doi.org\/10.1037\/apl0000903). *J App Psychol*. 2022;107(2):240-262. doi:10.1037\/apl0000903\n4. Creswell JD. [Mindfulness interventions](https:\/\/doi.org\/10.1146\/annurev-psych-042716-051139). *Annu Rev Psychol*. 2017;68:491-516. doi:10.1146\/annurev-psych-042716-051139\n\n![Arlin Cuncic]()\n\n![Arlin Cuncic](https:\/\/www.verywellmind.com\/thmb\/rteYxHeAp4AlLuOxTH_Qtd92OQc=\/144x144\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/ArlinCuncic_1000-21af8749d2144aa0b0491c29319591c4.jpg)\n\nBy [Arlin Cuncic, MA](https:\/\/www.verywellmind.com\/arlin-cuncic-3024162)   \n Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master's degree in clinical psychology.\n\n[See Our Editorial Process](https:\/\/www.verywellmind.com\/our-editorial-process-4778006)\n\n[Meet Our Review Board](https:\/\/www.verywellmind.com\/review-board-4796494)\n\nShare Feedback\n\nWas this page helpful?\n\nThanks for your feedback\\!\n\nWhat is your feedback?\n\nHelpful\n\nReport an Error\n\nOther\n\nRelated Articles\n\n[![Portrait of a bearded young man sitting on the floor of his living room receiving bad news on his mobile phone. Concept of receiving bad news.]() ![Portrait of a bearded young man sitting on the floor of his living room receiving bad news on his mobile phone. 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of Service](https:\/\/www.people.inc\/brands-termsofservice)\n- [Careers](https:\/\/www.people.inc\/careers)\n- [Contact](https:\/\/www.verywellmind.com\/about-us-5184564#toc-contact-us)\n- [Crisis Support](https:\/\/www.verywellmind.com\/crisis-support-6666353)\n\nFollow Us\n\nVerywell Mind's content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.\n\nⒸ 2026 People Inc. — All rights reserved\n\nVerywell Mind is part of the [People Inc.](https:\/\/www.people.inc\/) publishing family.","attrs_readable_markdown":"### Key Takeaways\n- Notice your surroundings to help you focus on the present moment.\n- Focus on one thing at a time instead of multitasking to be more present.\n- Practice deep breathing exercises to stay focused and calm.\n\nMany people want to learn more about how to live in the moment. Most of us have a tendency to [live in the past](https:\/\/www.verywellmind.com\/how-to-let-go-of-the-past-8600268) or the future. How often do you find yourself thinking about what happened yesterday, or [what might happen tomorrow](https:\/\/www.verywellmind.com\/what-is-destination-anxiety-6670380)? How does this affect your life and well-being?\n\nConstantly thinking about the past and worrying about the future can make it difficult to enjoy the good things in your life now. Learning how to be more mindful and live in the moment can give you a greater appreciation for your life, also reducing feelings of stress, depression, and anxiety. Here are a few ways to live in the moment more frequently.\n\n## Notice Your Surroundings\nOne way to be more present is by [noticing your surroundings](https:\/\/www.verywellmind.com\/what-is-consciousness-2795922). How often do you stop and look around at what's happening? When was the last time you sat down, took a deep breath, and observed everything around you?\n\nTry this now: Close your eyes, take a deep breath, then open them and really focus on where you are.\n\n- How do the walls look?\n- What patterns can you see on the floor or ceiling?\n- How many windows are to your left and right?\n- How many lights can you see from where you are?\n\nWhen you look at your surroundings and take in everything around you, it's easier to stay present in the moment.\n\nWhen you stop to look at your surroundings and take in everything around you, it's easier to be more present in the moment.\n\n## Focus on One Thing at a Time\nTo live in the moment, focus on one task at a time. [Multitasking](https:\/\/www.verywellmind.com\/multitasking-2795003) might seem efficient, but it makes it difficult to stay present.\n\nWhile giving a task your full attention might seem overwhelming, you're often more productive when fully engaged. Compare this to splitting your energy across several tasks or projects.\n\nIf you're working on something, [give it all of your attention](https:\/\/www.verywellmind.com\/things-you-can-do-to-improve-your-mental-focus-4115389). If you catch yourself getting distracted or checking your phone, refocus on what's in front of you.\n\nResearch shows that focusing on the present moment can improve your memory for details over the long term.\n\n## Be Grateful For What You Have Now\nLiving in the moment involves being grateful for what you have now, not what you had in the past or want in the future. Constantly focusing on what you lack keeps you from appreciating the present.\n\nOne way to [practice gratitude](https:\/\/www.verywellmind.com\/how-gratitude-makes-you-happier-5114446) is by writing a list of things you are grateful for and reviewing it daily. Aim to list at least three things you appreciate in your life now. Alternatively, try a gratitude rampage, where you write as many things as you can think of within a set time.\n\n### Press Play for Advice On Practicing Gratitude\nHosted by therapist Amy Morin, LCSW, this episode of [The Verywell Mind Podcast](https:\/\/www.verywellmind.com\/the-verywell-mind-podcast-5113058) shares strategies for practicing gratitude. Click below to listen now.\n\n**Follow Now**: [Apple Podcasts](https:\/\/podcasts.apple.com\/us\/podcast\/the-verywell-mind-podcast-with-amy-morin\/id1529983509) \/ [Spotify](https:\/\/open.spotify.com\/show\/2WGnJfJon5RKU9bXBUSWHU) \/ [Google Podcasts](https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xMzA3NDQ5LnJzcw) \/ [Amazon Music](https:\/\/music.amazon.com\/podcasts\/a7d95b80-97f2-4315-b668-ac5fb5a52f69\/the-verywell-mind-podcast-with-amy-morin)\n\n## Show Acceptance\nIf you want to learn how to be more present, let go of how you think things should be and accept them for what they are. Focus on accepting things as they are and not on how you want them to be.\n\nYou cannot control everything that happens around you; sometimes life is going to be different than how you want it to be. [Practicing acceptance](https:\/\/www.verywellmind.com\/what-is-radical-acceptance-5120614) will help you let go of the things in your life that are out of your control.\n\n## Practice Mindfulness Meditation\nAnother way to live in the moment is by [practicing mindfulness meditation](https:\/\/www.verywellmind.com\/mindfulness-meditation-88369). This type of meditation helps people become aware and increase their concentration on what they are doing at any given time.\n\nStarting a daily meditation practice can help you become more aware of your thoughts and feelings. This can, in turn, increase the amount of time you spend in the present moment.\n\n## Find Positive Social Support\nThe [kind of social support you have in your life](https:\/\/www.verywellmind.com\/types-of-social-support-3144960) can also play an important role in helping you learn how to live in the moment. When you are around people who are supportive and positive, it is much easier to be more present in your life.\n\nSpending time with people who make you feel happy and fulfilled can be a great way to help yourself live in the present moment.\n\nSurrounding yourself with positive, supportive people increases your own positivity and happiness levels. This will allow you to focus on what is going well right now instead of dwelling on past or future events.\n\n## Be Mindful of Everything You Do\nWhatever you are doing, from eating to scrolling your phone, you should be mindful of it. How often are you [eating your lunch while watching TV](https:\/\/www.verywellmind.com\/what-is-mindful-eating-5207910) at the same time? This is one way you might distance yourself from what you are doing and not live in the moment because all of your attention isn't on that task or activity.\n\nInstead, try to focus on each meal while you eat:\n\n- How does the food smell?\n- How does it taste?\n- How is your body reacting to what you have eaten so far?\n- What sounds are around while you eat - phone calls, traffic noises from outside, or music playing in the background?\n\nFocusing on these details and being mindful of everything going on around you during a specific task or activity will help bring more present-moment awareness into your life.\n\n## Practice Deep Breathing Exercises\n[Deep breathing](https:\/\/www.verywellmind.com\/the-benefits-of-deep-breathing-5208001) can be a useful technique when you are trying to learn how to live in the moment. Taking the time to sit down and practice a deep breathing exercise will help you focus your mind on the task at hand.\n\nTaking slow, regulated breaths helps prevent feelings of panic or any other negative thoughts from taking over while allowing for more control during the activity in which you are currently engaged. One quick and easy method to try is the [4-7-8 breathing technique](https:\/\/www.verywellmind.com\/what-is-4-7-8-breathing-5204438).\n\n## Take a Break From Social Media and Technology\n[Taking a break from social media and other technology](https:\/\/www.verywellmind.com\/why-and-how-to-do-a-digital-detox-4771321) can also help you stay more present-focused. While you might think that constantly checking your social media accounts is helping you stay connected to the world, it is actually having a negative effect on your ability to be present.\n\nHow many times have you been doing something else and found yourself checking social media? It's important that you learn how to avoid letting technology take over your life as this can really prevent you from being mindful of what is going on around you.\n\nIn particular, when you are with other people, it is important that you focus on the people and environment around you, rather than being distracted by your cell phone.\n\n## Get Regular Exercise or Do Some Yoga\n[Regular exercise](https:\/\/www.verywellmind.com\/mental-health-benefits-of-exercise-2584094) or even just taking a stroll through the park can help you be more present. Including yoga as part of your daily routine is another great way to live in the moment, especially if it's coupled with meditation and mindfulness exercises.\n\nIf you can't make time for a full yoga class, just stopping what you are doing to take a couple of minutes for some basic poses can help you get back into the moment.\n\n### Frequently Asked Questions\n- Constant distractions combined with feelings of anxiety and stress can make it difficult to focus on the present moment. It is easy to get caught up in thinking about the past or worrying about things that haven't happened yet.\n- Three strategies that can help you be more present in your life include practicing mindfulness, showing gratitude, and only focusing on one thing at a time.\n- Work on focusing your thoughts and attention on the other person. When you find your mind wandering to other thoughts, gently redirect your focus back to the present. Utilize active listening when you are talking to the other person and be curious about the things they have to say. Ask open-ended questions and reflect back on what the other person has shared.\n\n4 Sources\n\nVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https:\/\/www.verywellmind.com\/our-editorial-process-4778006) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.\n\n1. Strohmaier S, Jones FW, Cane JE. [Effects of length of mindfulness practice on mindfulness, depression, anxiety, and stress: a randomized controlled experiment](https:\/\/doi.org\/10.1007\/s12671-020-01512-5). *Mindfulness*. 2021;12:198-214. doi:10.1007\/s12671-020-01512-5\n2. Madore KP, Khazenzon AM, Backes CW, et al. [Memory failure predicted by attention lapsing and media multitasking](https:\/\/pubmed.ncbi.nlm.nih.gov\/33116309\/). *Nature*. 2020;587(7832):87-91. doi:10.1038\/s41586-020-2870-z\n3. Sawyer KB, Thoroughgood CN, Stillwell EE, Duffy MK, Scott KL, Adair EA. [Being present and thankful: A multi-study investigation of mindfulness, gratitude, and employee helping behavior](https:\/\/doi.org\/10.1037\/apl0000903). *J App Psychol*. 2022;107(2):240-262. doi:10.1037\/apl0000903\n4. Creswell JD. [Mindfulness interventions](https:\/\/doi.org\/10.1146\/annurev-psych-042716-051139). *Annu Rev Psychol*. 2017;68:491-516. doi:10.1146\/annurev-psych-042716-051139\n\n![Arlin Cuncic](https:\/\/www.verywellmind.com\/thmb\/rteYxHeAp4AlLuOxTH_Qtd92OQc=\/144x144\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/ArlinCuncic_1000-21af8749d2144aa0b0491c29319591c4.jpg)\n\nBy [Arlin Cuncic, MA](https:\/\/www.verywellmind.com\/arlin-cuncic-3024162)   \n Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master's degree in clinical psychology.\n\nWas this page helpful?\n\nThanks for your feedback\\!\n\nWhat is your feedback?","meta_canonical":null}

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Boilerpipe Text	Key Takeaways Notice your surroundings to help you focus on the present moment. Focus on one thing at a time instead of multitasking to be more present. Practice deep breathing exercises to stay focused and calm. Many people want to learn more about how to live in the moment. Most of us have a tendency to live in the past or the future. How often do you find yourself thinking about what happened yesterday, or what might happen tomorrow ? How does this affect your life and well-being? Constantly thinking about the past and worrying about the future can make it difficult to enjoy the good things in your life now. Learning how to be more mindful and live in the moment can give you a greater appreciation for your life, also reducing feelings of stress, depression, and anxiety. Here are a few ways to live in the moment more frequently. Notice Your Surroundings One way to be more present is by noticing your surroundings . How often do you stop and look around at what's happening? When was the last time you sat down, took a deep breath, and observed everything around you? Try this now: Close your eyes, take a deep breath, then open them and really focus on where you are. How do the walls look? What patterns can you see on the floor or ceiling? How many windows are to your left and right? How many lights can you see from where you are? When you look at your surroundings and take in everything around you, it's easier to stay present in the moment. When you stop to look at your surroundings and take in everything around you, it's easier to be more present in the moment. Focus on One Thing at a Time To live in the moment, focus on one task at a time. Multitasking might seem efficient, but it makes it difficult to stay present. While giving a task your full attention might seem overwhelming, you're often more productive when fully engaged. Compare this to splitting your energy across several tasks or projects. If you're working on something, give it all of your attention . If you catch yourself getting distracted or checking your phone, refocus on what's in front of you. Research shows that focusing on the present moment can improve your memory for details over the long term. Be Grateful For What You Have Now Living in the moment involves being grateful for what you have now, not what you had in the past or want in the future. Constantly focusing on what you lack keeps you from appreciating the present. One way to practice gratitude is by writing a list of things you are grateful for and reviewing it daily. Aim to list at least three things you appreciate in your life now. Alternatively, try a gratitude rampage, where you write as many things as you can think of within a set time. Press Play for Advice On Practicing Gratitude Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares strategies for practicing gratitude. Click below to listen now. Follow Now : Apple Podcasts / Spotify / Google Podcasts / Amazon Music Show Acceptance If you want to learn how to be more present, let go of how you think things should be and accept them for what they are. Focus on accepting things as they are and not on how you want them to be. You cannot control everything that happens around you; sometimes life is going to be different than how you want it to be. Practicing acceptance will help you let go of the things in your life that are out of your control. Practice Mindfulness Meditation Another way to live in the moment is by practicing mindfulness meditation . This type of meditation helps people become aware and increase their concentration on what they are doing at any given time. Starting a daily meditation practice can help you become more aware of your thoughts and feelings. This can, in turn, increase the amount of time you spend in the present moment. Find Positive Social Support The kind of social support you have in your life can also play an important role in helping you learn how to live in the moment. When you are around people who are supportive and positive, it is much easier to be more present in your life. Spending time with people who make you feel happy and fulfilled can be a great way to help yourself live in the present moment. Surrounding yourself with positive, supportive people increases your own positivity and happiness levels. This will allow you to focus on what is going well right now instead of dwelling on past or future events. Be Mindful of Everything You Do Whatever you are doing, from eating to scrolling your phone, you should be mindful of it. How often are you eating your lunch while watching TV at the same time? This is one way you might distance yourself from what you are doing and not live in the moment because all of your attention isn't on that task or activity. Instead, try to focus on each meal while you eat: How does the food smell? How does it taste? How is your body reacting to what you have eaten so far? What sounds are around while you eat - phone calls, traffic noises from outside, or music playing in the background? Focusing on these details and being mindful of everything going on around you during a specific task or activity will help bring more present-moment awareness into your life. Practice Deep Breathing Exercises Deep breathing can be a useful technique when you are trying to learn how to live in the moment. Taking the time to sit down and practice a deep breathing exercise will help you focus your mind on the task at hand. Taking slow, regulated breaths helps prevent feelings of panic or any other negative thoughts from taking over while allowing for more control during the activity in which you are currently engaged. One quick and easy method to try is the 4-7-8 breathing technique . Take a Break From Social Media and Technology Taking a break from social media and other technology can also help you stay more present-focused. While you might think that constantly checking your social media accounts is helping you stay connected to the world, it is actually having a negative effect on your ability to be present. How many times have you been doing something else and found yourself checking social media? It's important that you learn how to avoid letting technology take over your life as this can really prevent you from being mindful of what is going on around you. In particular, when you are with other people, it is important that you focus on the people and environment around you, rather than being distracted by your cell phone. Get Regular Exercise or Do Some Yoga Regular exercise or even just taking a stroll through the park can help you be more present. Including yoga as part of your daily routine is another great way to live in the moment, especially if it's coupled with meditation and mindfulness exercises. If you can't make time for a full yoga class, just stopping what you are doing to take a couple of minutes for some basic poses can help you get back into the moment. Frequently Asked Questions Constant distractions combined with feelings of anxiety and stress can make it difficult to focus on the present moment. It is easy to get caught up in thinking about the past or worrying about things that haven't happened yet. Three strategies that can help you be more present in your life include practicing mindfulness, showing gratitude, and only focusing on one thing at a time. Work on focusing your thoughts and attention on the other person. When you find your mind wandering to other thoughts, gently redirect your focus back to the present. Utilize active listening when you are talking to the other person and be curious about the things they have to say. Ask open-ended questions and reflect back on what the other person has shared. 4 Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Strohmaier S, Jones FW, Cane JE. Effects of length of mindfulness practice on mindfulness, depression, anxiety, and stress: a randomized controlled experiment . Mindfulness . 2021;12:198-214. doi:10.1007/s12671-020-01512-5 Madore KP, Khazenzon AM, Backes CW, et al. Memory failure predicted by attention lapsing and media multitasking . Nature . 2020;587(7832):87-91. doi:10.1038/s41586-020-2870-z Sawyer KB, Thoroughgood CN, Stillwell EE, Duffy MK, Scott KL, Adair EA. Being present and thankful: A multi-study investigation of mindfulness, gratitude, and employee helping behavior . J App Psychol . 2022;107(2):240-262. doi:10.1037/apl0000903 Creswell JD. Mindfulness interventions . Annu Rev Psychol . 2017;68:491-516. doi:10.1146/annurev-psych-042716-051139 By Arlin Cuncic, MA Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master's degree in clinical psychology. Was this page helpful? Thanks for your feedback! What is your feedback?
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Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Ⓒ 2026 People Inc. — All rights reserved # How to Live in the Moment Ways to Be More Present in Your Everyday Life By [Arlin Cuncic, MA](https://www.verywellmind.com/arlin-cuncic-3024162) ![Arlin Cuncic]() ![Arlin Cuncic](https://www.verywellmind.com/thmb/4NmbHnuUKuJHrYxVfSk5fj73zPA=/200x200/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/ArlinCuncic_1000-21af8749d2144aa0b0491c29319591c4.jpg) [Arlin Cuncic, MA](https://www.verywellmind.com/arlin-cuncic-3024162) Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master's degree in clinical psychology. Learn about our [editorial process](https://www.verywellmind.com/our-editorial-process-4778006) Updated on March 11, 2026 Reviewed Verywell Mind articles are reviewed by mental health professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. [Learn more](https://www.verywellmind.com/review-board-4796494). by [Rachel Goldman, PhD, FTOS](https://www.verywellmind.com/rachel-goldman-phd-ftos-4779228) ![Rachel Goldman]() ![Rachel Goldman](https://www.verywellmind.com/thmb/o9Hc11VJ2_oDblM-pFvIwrTOj1c=/200x200/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Rachel-Goldman-1000-a42451caacb6423abecbe6b74e628042.jpg) Reviewed by [Rachel Goldman, PhD, FTOS](https://www.verywellmind.com/rachel-goldman-phd-ftos-4779228) Rachel Goldman, PhD FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in eating behaviors, stress management, and health behavior change. Learn about our [Review Board](https://www.verywellmind.com/review-board-4796494) ![Woman with hands extended as if to hold the sun while she lives in the moment](https://www.verywellmind.com/thmb/UWfkzpHARYdLpOQmEG7LvfZL8tU=/1500x0/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/GettyImages-1267497795-13698b82368a49bfb5f0f821011fd73d.jpg) ![Woman with hands extended as if to hold the sun while she lives in the moment](https://www.verywellmind.com/thmb/UWfkzpHARYdLpOQmEG7LvfZL8tU=/1500x0/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/GettyImages-1267497795-13698b82368a49bfb5f0f821011fd73d.jpg) Getty / Diana Hirsch Table of Contents View All Table of Contents - [Notice Your Surroundings](https://www.verywellmind.com/how-do-you-live-in-the-present-5204439#toc-notice-your-surroundings) - [Don't Multitask](https://www.verywellmind.com/how-do-you-live-in-the-present-5204439#toc-focus-on-one-thing-at-a-time) - [Show Gratitude](https://www.verywellmind.com/how-do-you-live-in-the-present-5204439#toc-be-grateful-for-what-you-have-now) - [Be Accepting](https://www.verywellmind.com/how-do-you-live-in-the-present-5204439#toc-show-acceptance) - [Practice Mindfulness Meditation](https://www.verywellmind.com/how-do-you-live-in-the-present-5204439#toc-practice-mindfulness-meditation) - [Find Social Support](https://www.verywellmind.com/how-do-you-live-in-the-present-5204439#toc-find-positive-social-support) - [Be Mindful](https://www.verywellmind.com/how-do-you-live-in-the-present-5204439#toc-be-mindful-of-everything-you-do) - [Practice Deep Breathing](https://www.verywellmind.com/how-do-you-live-in-the-present-5204439#toc-practice-deep-breathing-exercises) - [Limit Social Media and Tech](https://www.verywellmind.com/how-do-you-live-in-the-present-5204439#toc-take-a-break-from-social-media-and-technology) - [Exercise](https://www.verywellmind.com/how-do-you-live-in-the-present-5204439#toc-get-regular-exercise-or-do-some-yoga) - [Frequently Asked Questions](https://www.verywellmind.com/how-do-you-live-in-the-present-5204439#toc-frequently-asked-questions-58c5c17d-4068-45b6-baa4-20e078288bf6) Close ### Key Takeaways - Notice your surroundings to help you focus on the present moment. - Focus on one thing at a time instead of multitasking to be more present. - Practice deep breathing exercises to stay focused and calm. Many people want to learn more about how to live in the moment. Most of us have a tendency to [live in the past](https://www.verywellmind.com/how-to-let-go-of-the-past-8600268) or the future. How often do you find yourself thinking about what happened yesterday, or [what might happen tomorrow](https://www.verywellmind.com/what-is-destination-anxiety-6670380)? How does this affect your life and well-being? Constantly thinking about the past and worrying about the future can make it difficult to enjoy the good things in your life now. Learning how to be more mindful and live in the moment can give you a greater appreciation for your life, also reducing feelings of stress, depression, and anxiety. Here are a few ways to live in the moment more frequently. ## Notice Your Surroundings One way to be more present is by [noticing your surroundings](https://www.verywellmind.com/what-is-consciousness-2795922). How often do you stop and look around at what's happening? When was the last time you sat down, took a deep breath, and observed everything around you? Try this now: Close your eyes, take a deep breath, then open them and really focus on where you are. - How do the walls look? - What patterns can you see on the floor or ceiling? - How many windows are to your left and right? - How many lights can you see from where you are? When you look at your surroundings and take in everything around you, it's easier to stay present in the moment. When you stop to look at your surroundings and take in everything around you, it's easier to be more present in the moment. ## Focus on One Thing at a Time To live in the moment, focus on one task at a time. [Multitasking](https://www.verywellmind.com/multitasking-2795003) might seem efficient, but it makes it difficult to stay present. While giving a task your full attention might seem overwhelming, you're often more productive when fully engaged. Compare this to splitting your energy across several tasks or projects. If you're working on something, [give it all of your attention](https://www.verywellmind.com/things-you-can-do-to-improve-your-mental-focus-4115389). If you catch yourself getting distracted or checking your phone, refocus on what's in front of you. Research shows that focusing on the present moment can improve your memory for details over the long term. ## Be Grateful For What You Have Now Living in the moment involves being grateful for what you have now, not what you had in the past or want in the future. Constantly focusing on what you lack keeps you from appreciating the present. One way to [practice gratitude](https://www.verywellmind.com/how-gratitude-makes-you-happier-5114446) is by writing a list of things you are grateful for and reviewing it daily. Aim to list at least three things you appreciate in your life now. Alternatively, try a gratitude rampage, where you write as many things as you can think of within a set time. ### Press Play for Advice On Practicing Gratitude Hosted by therapist Amy Morin, LCSW, this episode of [The Verywell Mind Podcast](https://www.verywellmind.com/the-verywell-mind-podcast-5113058) shares strategies for practicing gratitude. Click below to listen now. Follow Now: [Apple Podcasts](https://podcasts.apple.com/us/podcast/the-verywell-mind-podcast-with-amy-morin/id1529983509) / [Spotify](https://open.spotify.com/show/2WGnJfJon5RKU9bXBUSWHU) / [Google Podcasts](https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xMzA3NDQ5LnJzcw) / [Amazon Music](https://music.amazon.com/podcasts/a7d95b80-97f2-4315-b668-ac5fb5a52f69/the-verywell-mind-podcast-with-amy-morin) ## Show Acceptance If you want to learn how to be more present, let go of how you think things should be and accept them for what they are. Focus on accepting things as they are and not on how you want them to be. You cannot control everything that happens around you; sometimes life is going to be different than how you want it to be. [Practicing acceptance](https://www.verywellmind.com/what-is-radical-acceptance-5120614) will help you let go of the things in your life that are out of your control. ## Practice Mindfulness Meditation Another way to live in the moment is by [practicing mindfulness meditation](https://www.verywellmind.com/mindfulness-meditation-88369). This type of meditation helps people become aware and increase their concentration on what they are doing at any given time. Starting a daily meditation practice can help you become more aware of your thoughts and feelings. This can, in turn, increase the amount of time you spend in the present moment. ### Mindful Moment Need a breather? Take this free [9-minute meditation focused on being present](https://www.verywellmind.com/9-minute-video-meditation-to-be-here-now-8550558)—or choose from our [guided meditation library](https://www.verywellmind.com/guided-meditations-8609227) to find another one that will help you feel your best. ## Find Positive Social Support The [kind of social support you have in your life](https://www.verywellmind.com/types-of-social-support-3144960) can also play an important role in helping you learn how to live in the moment. When you are around people who are supportive and positive, it is much easier to be more present in your life. Spending time with people who make you feel happy and fulfilled can be a great way to help yourself live in the present moment. Surrounding yourself with positive, supportive people increases your own positivity and happiness levels. This will allow you to focus on what is going well right now instead of dwelling on past or future events. [How Social Support Contributes to Psychological Health](https://www.verywellmind.com/social-support-for-psychological-health-4119970) ## Be Mindful of Everything You Do Whatever you are doing, from eating to scrolling your phone, you should be mindful of it. How often are you [eating your lunch while watching TV](https://www.verywellmind.com/what-is-mindful-eating-5207910) at the same time? This is one way you might distance yourself from what you are doing and not live in the moment because all of your attention isn't on that task or activity. Instead, try to focus on each meal while you eat: - How does the food smell? - How does it taste? - How is your body reacting to what you have eaten so far? - What sounds are around while you eat - phone calls, traffic noises from outside, or music playing in the background? Focusing on these details and being mindful of everything going on around you during a specific task or activity will help bring more present-moment awareness into your life. ## Practice Deep Breathing Exercises [Deep breathing](https://www.verywellmind.com/the-benefits-of-deep-breathing-5208001) can be a useful technique when you are trying to learn how to live in the moment. Taking the time to sit down and practice a deep breathing exercise will help you focus your mind on the task at hand. Taking slow, regulated breaths helps prevent feelings of panic or any other negative thoughts from taking over while allowing for more control during the activity in which you are currently engaged. One quick and easy method to try is the [4-7-8 breathing technique](https://www.verywellmind.com/what-is-4-7-8-breathing-5204438). ## Take a Break From Social Media and Technology [Taking a break from social media and other technology](https://www.verywellmind.com/why-and-how-to-do-a-digital-detox-4771321) can also help you stay more present-focused. While you might think that constantly checking your social media accounts is helping you stay connected to the world, it is actually having a negative effect on your ability to be present. How many times have you been doing something else and found yourself checking social media? It's important that you learn how to avoid letting technology take over your life as this can really prevent you from being mindful of what is going on around you. In particular, when you are with other people, it is important that you focus on the people and environment around you, rather than being distracted by your cell phone. ## Get Regular Exercise or Do Some Yoga [Regular exercise](https://www.verywellmind.com/mental-health-benefits-of-exercise-2584094) or even just taking a stroll through the park can help you be more present. Including yoga as part of your daily routine is another great way to live in the moment, especially if it's coupled with meditation and mindfulness exercises. If you can't make time for a full yoga class, just stopping what you are doing to take a couple of minutes for some basic poses can help you get back into the moment. ### Frequently Asked Questions - Why do I struggle to live in the moment? Constant distractions combined with feelings of anxiety and stress can make it difficult to focus on the present moment. It is easy to get caught up in thinking about the past or worrying about things that haven't happened yet. - What are three ways to be present? Three strategies that can help you be more present in your life include practicing mindfulness, showing gratitude, and only focusing on one thing at a time. Learn More: [How to Become More Mindful in Your Everyday Life](https://www.verywellmind.com/mindfulness-exercises-for-everyday-life-3145187) - How do I become more present with someone? Work on focusing your thoughts and attention on the other person. When you find your mind wandering to other thoughts, gently redirect your focus back to the present. Utilize active listening when you are talking to the other person and be curious about the things they have to say. Ask open-ended questions and reflect back on what the other person has shared. Learn More: [Active Listening Techniques](https://www.verywellmind.com/what-is-active-listening-3024343) Read more: - [Living Well](https://www.verywellmind.com/living-well-7510832) - [Self-Improvement](https://www.verywellmind.com/self-improvement-4157212) 4 Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https://www.verywellmind.com/our-editorial-process-4778006) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. 1. Strohmaier S, Jones FW, Cane JE. [Effects of length of mindfulness practice on mindfulness, depression, anxiety, and stress: a randomized controlled experiment](https://doi.org/10.1007/s12671-020-01512-5). Mindfulness. 2021;12:198-214. doi:10.1007/s12671-020-01512-5 2. Madore KP, Khazenzon AM, Backes CW, et al. [Memory failure predicted by attention lapsing and media multitasking](https://pubmed.ncbi.nlm.nih.gov/33116309/). Nature. 2020;587(7832):87-91. doi:10.1038/s41586-020-2870-z 3. Sawyer KB, Thoroughgood CN, Stillwell EE, Duffy MK, Scott KL, Adair EA. [Being present and thankful: A multi-study investigation of mindfulness, gratitude, and employee helping behavior](https://doi.org/10.1037/apl0000903). J App Psychol. 2022;107(2):240-262. doi:10.1037/apl0000903 4. Creswell JD. [Mindfulness interventions](https://doi.org/10.1146/annurev-psych-042716-051139). Annu Rev Psychol. 2017;68:491-516. doi:10.1146/annurev-psych-042716-051139 ![Arlin Cuncic]() ![Arlin Cuncic](https://www.verywellmind.com/thmb/rteYxHeAp4AlLuOxTH_Qtd92OQc=/144x144/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/ArlinCuncic_1000-21af8749d2144aa0b0491c29319591c4.jpg) By [Arlin Cuncic, MA](https://www.verywellmind.com/arlin-cuncic-3024162) Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master's degree in clinical psychology. [See Our Editorial Process](https://www.verywellmind.com/our-editorial-process-4778006) [Meet Our Review Board](https://www.verywellmind.com/review-board-4796494) Share Feedback Was this page helpful? Thanks for your feedback\! What is your feedback? Helpful Report an Error Other Related Articles [![Portrait of a bearded young man sitting on the floor of his living room receiving bad news on his mobile phone. 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Readable Markdown	### Key Takeaways - Notice your surroundings to help you focus on the present moment. - Focus on one thing at a time instead of multitasking to be more present. - Practice deep breathing exercises to stay focused and calm. Many people want to learn more about how to live in the moment. Most of us have a tendency to [live in the past](https://www.verywellmind.com/how-to-let-go-of-the-past-8600268) or the future. How often do you find yourself thinking about what happened yesterday, or [what might happen tomorrow](https://www.verywellmind.com/what-is-destination-anxiety-6670380)? How does this affect your life and well-being? Constantly thinking about the past and worrying about the future can make it difficult to enjoy the good things in your life now. Learning how to be more mindful and live in the moment can give you a greater appreciation for your life, also reducing feelings of stress, depression, and anxiety. Here are a few ways to live in the moment more frequently. ## Notice Your Surroundings One way to be more present is by [noticing your surroundings](https://www.verywellmind.com/what-is-consciousness-2795922). How often do you stop and look around at what's happening? When was the last time you sat down, took a deep breath, and observed everything around you? Try this now: Close your eyes, take a deep breath, then open them and really focus on where you are. - How do the walls look? - What patterns can you see on the floor or ceiling? - How many windows are to your left and right? - How many lights can you see from where you are? When you look at your surroundings and take in everything around you, it's easier to stay present in the moment. When you stop to look at your surroundings and take in everything around you, it's easier to be more present in the moment. ## Focus on One Thing at a Time To live in the moment, focus on one task at a time. [Multitasking](https://www.verywellmind.com/multitasking-2795003) might seem efficient, but it makes it difficult to stay present. While giving a task your full attention might seem overwhelming, you're often more productive when fully engaged. Compare this to splitting your energy across several tasks or projects. If you're working on something, [give it all of your attention](https://www.verywellmind.com/things-you-can-do-to-improve-your-mental-focus-4115389). If you catch yourself getting distracted or checking your phone, refocus on what's in front of you. Research shows that focusing on the present moment can improve your memory for details over the long term. ## Be Grateful For What You Have Now Living in the moment involves being grateful for what you have now, not what you had in the past or want in the future. Constantly focusing on what you lack keeps you from appreciating the present. One way to [practice gratitude](https://www.verywellmind.com/how-gratitude-makes-you-happier-5114446) is by writing a list of things you are grateful for and reviewing it daily. Aim to list at least three things you appreciate in your life now. Alternatively, try a gratitude rampage, where you write as many things as you can think of within a set time. ### Press Play for Advice On Practicing Gratitude Hosted by therapist Amy Morin, LCSW, this episode of [The Verywell Mind Podcast](https://www.verywellmind.com/the-verywell-mind-podcast-5113058) shares strategies for practicing gratitude. Click below to listen now. Follow Now: [Apple Podcasts](https://podcasts.apple.com/us/podcast/the-verywell-mind-podcast-with-amy-morin/id1529983509) / [Spotify](https://open.spotify.com/show/2WGnJfJon5RKU9bXBUSWHU) / [Google Podcasts](https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xMzA3NDQ5LnJzcw) / [Amazon Music](https://music.amazon.com/podcasts/a7d95b80-97f2-4315-b668-ac5fb5a52f69/the-verywell-mind-podcast-with-amy-morin) ## Show Acceptance If you want to learn how to be more present, let go of how you think things should be and accept them for what they are. Focus on accepting things as they are and not on how you want them to be. You cannot control everything that happens around you; sometimes life is going to be different than how you want it to be. [Practicing acceptance](https://www.verywellmind.com/what-is-radical-acceptance-5120614) will help you let go of the things in your life that are out of your control. ## Practice Mindfulness Meditation Another way to live in the moment is by [practicing mindfulness meditation](https://www.verywellmind.com/mindfulness-meditation-88369). This type of meditation helps people become aware and increase their concentration on what they are doing at any given time. Starting a daily meditation practice can help you become more aware of your thoughts and feelings. This can, in turn, increase the amount of time you spend in the present moment. ## Find Positive Social Support The [kind of social support you have in your life](https://www.verywellmind.com/types-of-social-support-3144960) can also play an important role in helping you learn how to live in the moment. When you are around people who are supportive and positive, it is much easier to be more present in your life. Spending time with people who make you feel happy and fulfilled can be a great way to help yourself live in the present moment. Surrounding yourself with positive, supportive people increases your own positivity and happiness levels. This will allow you to focus on what is going well right now instead of dwelling on past or future events. ## Be Mindful of Everything You Do Whatever you are doing, from eating to scrolling your phone, you should be mindful of it. How often are you [eating your lunch while watching TV](https://www.verywellmind.com/what-is-mindful-eating-5207910) at the same time? This is one way you might distance yourself from what you are doing and not live in the moment because all of your attention isn't on that task or activity. Instead, try to focus on each meal while you eat: - How does the food smell? - How does it taste? - How is your body reacting to what you have eaten so far? - What sounds are around while you eat - phone calls, traffic noises from outside, or music playing in the background? Focusing on these details and being mindful of everything going on around you during a specific task or activity will help bring more present-moment awareness into your life. ## Practice Deep Breathing Exercises [Deep breathing](https://www.verywellmind.com/the-benefits-of-deep-breathing-5208001) can be a useful technique when you are trying to learn how to live in the moment. Taking the time to sit down and practice a deep breathing exercise will help you focus your mind on the task at hand. Taking slow, regulated breaths helps prevent feelings of panic or any other negative thoughts from taking over while allowing for more control during the activity in which you are currently engaged. One quick and easy method to try is the [4-7-8 breathing technique](https://www.verywellmind.com/what-is-4-7-8-breathing-5204438). ## Take a Break From Social Media and Technology [Taking a break from social media and other technology](https://www.verywellmind.com/why-and-how-to-do-a-digital-detox-4771321) can also help you stay more present-focused. While you might think that constantly checking your social media accounts is helping you stay connected to the world, it is actually having a negative effect on your ability to be present. How many times have you been doing something else and found yourself checking social media? It's important that you learn how to avoid letting technology take over your life as this can really prevent you from being mindful of what is going on around you. In particular, when you are with other people, it is important that you focus on the people and environment around you, rather than being distracted by your cell phone. ## Get Regular Exercise or Do Some Yoga [Regular exercise](https://www.verywellmind.com/mental-health-benefits-of-exercise-2584094) or even just taking a stroll through the park can help you be more present. Including yoga as part of your daily routine is another great way to live in the moment, especially if it's coupled with meditation and mindfulness exercises. If you can't make time for a full yoga class, just stopping what you are doing to take a couple of minutes for some basic poses can help you get back into the moment. ### Frequently Asked Questions - Constant distractions combined with feelings of anxiety and stress can make it difficult to focus on the present moment. It is easy to get caught up in thinking about the past or worrying about things that haven't happened yet. - Three strategies that can help you be more present in your life include practicing mindfulness, showing gratitude, and only focusing on one thing at a time. - Work on focusing your thoughts and attention on the other person. When you find your mind wandering to other thoughts, gently redirect your focus back to the present. Utilize active listening when you are talking to the other person and be curious about the things they have to say. Ask open-ended questions and reflect back on what the other person has shared. 4 Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https://www.verywellmind.com/our-editorial-process-4778006) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. 1. Strohmaier S, Jones FW, Cane JE. [Effects of length of mindfulness practice on mindfulness, depression, anxiety, and stress: a randomized controlled experiment](https://doi.org/10.1007/s12671-020-01512-5). Mindfulness. 2021;12:198-214. doi:10.1007/s12671-020-01512-5 2. Madore KP, Khazenzon AM, Backes CW, et al. [Memory failure predicted by attention lapsing and media multitasking](https://pubmed.ncbi.nlm.nih.gov/33116309/). Nature. 2020;587(7832):87-91. doi:10.1038/s41586-020-2870-z 3. Sawyer KB, Thoroughgood CN, Stillwell EE, Duffy MK, Scott KL, Adair EA. [Being present and thankful: A multi-study investigation of mindfulness, gratitude, and employee helping behavior](https://doi.org/10.1037/apl0000903). J App Psychol. 2022;107(2):240-262. doi:10.1037/apl0000903 4. Creswell JD. [Mindfulness interventions](https://doi.org/10.1146/annurev-psych-042716-051139). Annu Rev Psychol. 2017;68:491-516. doi:10.1146/annurev-psych-042716-051139 ![Arlin Cuncic](https://www.verywellmind.com/thmb/rteYxHeAp4AlLuOxTH_Qtd92OQc=/144x144/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/ArlinCuncic_1000-21af8749d2144aa0b0491c29319591c4.jpg) By [Arlin Cuncic, MA](https://www.verywellmind.com/arlin-cuncic-3024162) Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master's degree in clinical psychology. Was this page helpful? Thanks for your feedback\! What is your feedback?
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