How often do we find ourselves pondering the question, "How can I be more present?" In our increasingly hectic and complicated lives, this inquiry has become more prevalent. Reflecting on my own experiences, especially during the pandemic, I recognized that I had not been truly present for years, possibly since childhood. The sudden abundance of time allowed me to confront my thoughts, revealing that I rarely paused to appreciate my current situation.

This newfound awareness brought both clarity and anxiety to the forefront. A clear perspective on the present can be daunting, as it strips away distractions and excuses, leaving only the opportunity to reflect on who we are and how we arrived at this point. I began to analyze my actions over the past thirty years, questioning my responses in various situations.

What does it truly mean to be present? It involves being completely engaged in the moment without distractions—both mental and physical. While this concept seems straightforward, the reality is far more complex, as countless factors vie for our attention.

Is it feasible to be completely present? While extended meditation might lead to a state of full presence, for most of us, achieving 100% presence seems unlikely due to our busy lives filled with responsibilities. Nonetheless, striving for greater presence is crucial, particularly in an era marked by rising anxiety and depression.

The significance of being present became clear to me during my time of reflection. It’s not enough to merely act as though we are present; true engagement requires intentionality and sincerity. The year 2020 illuminated the tendency to coast through life, often fixated on future plans rather than embracing the present. We frequently find ourselves longing for tomorrow, sometimes avoiding the discomfort of today.

The notion that "tomorrow is always there" misleads us into believing it will bring improvement. However, the reality is that today is all we truly possess. If our minds are always preoccupied with what lies ahead, how can we savor this moment, this hour, this minute? This very second holds immense value, as it is the only one that truly exists.

It seems evident that if we can fully inhabit the present, our levels of happiness and satisfaction will peak. So, why is it so challenging to focus on today and let go of tomorrow’s concerns? Various factors contribute to this difficulty, with our ever-present smartphones being a primary culprit. Here are some personal insights on how to enhance your presence.

1. Limit Phone Usage While I enjoy technology and the creative outlet it provides, I recognize its potential for distraction. The constant availability of my phone often allows me to escape from the current moment. This can detract from meaningful interactions, as the person across from you may be mentally distracted by the possibility of receiving a message. It’s disheartening to see individuals at events, engrossed in capturing moments rather than experiencing them. Instead of documenting every detail, embracing the present can lead to a deeper appreciation of what you are experiencing.

2. Accept Reality as It Is Being present requires accepting situations as they unfold, rather than how we wish they would be. While striving for improvement is natural, fixating on elements beyond our control only breeds chaos. For instance, missing a train can be frustrating, but acceptance can prevent unnecessary anxiety.

3. Release Expectations Often, high expectations lead to dissatisfaction. While striving for improvement is important, managing your expectations helps you remain present. Recognizing that challenges are part of life allows for a more grounded experience.

4. Create Unstructured Time When was the last time you simply did nothing? Not merely watching TV or scrolling through your phone, but genuinely allowing yourself to be with your thoughts. Setting aside time to reflect can clear your mind and enhance your experience of the moment.

5. Practice Mindfulness Though often viewed as a buzzword, mindfulness offers significant benefits. Grounding yourself in the present moment enhances your overall awareness and engagement. Focus on your surroundings, savor your food, and appreciate tactile sensations to cultivate mindfulness.

6. Conquer Procrastination Reflecting on past experiences, I realize that my best moments arose when I took risks. Overthinking often robs us of joy. Breaking free from procrastination requires a willingness to take action despite uncertainty.

7. Develop a Writing Habit Engaging in regular writing has deepened my understanding of being present. It allows for exploration of thoughts and ideas, similar to how running can immerse you in the moment. Keeping a journal can be an effective way to practice mindfulness.

8. Exercise for Your Mind Physical activity benefits both the body and mind. Engaging in exercise fosters a connection with the present, freeing your mind from worries.

9. Maintain Eye Contact To enhance your presence in conversations, focus on maintaining eye contact. This practice fosters connection and attentiveness, preventing distractions.

10. Be Present with Your Child For parents, being fully engaged with your child can be challenging amidst adult responsibilities. However, children thrive on attention and presence. Joining them in their world and setting aside distractions can create lasting memories.

Ultimately, being present is about reclaiming a sense of wonder and curiosity, reminiscent of childhood. No matter your age, embracing the present moment is invaluable.

Read more from The Good Men Project on Medium: - 4 Ways Guys Can Live a Happier Life - A Man Can’t Lead Well If He Can’t Follow - Why Do Creative People Get Depressed? (Curse of the Creator)

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This post was previously published on PROJECTENERGISE.COM and The Good Men Project.

About Sean Clarke Sean Clarke is a father, writer, and deep thinker. After navigating anxiety and depression, he now shares his insights on mental health, fatherhood, and wellness. Discover more at [https://www.projectenergise.com/](https://www.projectenergise.com/)