It’s easy to drift through the day (or week, or month) on autopilot – checking boxes, scrolling screens, and moving from one task to the next without truly experiencing the moment we’re in.

Yet research shows that cultivating presence – being fully aware and engaged with what’s happening right now – can lower stress, boost focus, and improve overall well-being. As you reflect on your day, ask yourself:

Were there any moments today when I felt completely present and engaged?

It’s ok if the answer is “no”. It’s absolutely normal to catch yourself running on auto-pilot! The eventual goal will be to create more fully present moments throughout the week, and eventually, throughout the day.

How to “Be Present”

Presence doesn’t require a yoga retreat or hours of meditation. It can be as simple as taking three deep breaths before opening your email, savoring the flavors of your meal without distraction, or really listening when a friend is speaking.

These small moments of mindfulness help anchor us to the here and now. What a powerful reminder that life is lived in the present, not in our worries about the future or regrets about the past. Being present in a moment with others can help them to feel seen and heard, as well as help you feel connected. Being present for yourself, like that deep breath before starting on emails, can help you to center, focus, and reduce the pressure or anxiety of the moment. It’s powerful!

Written by: Stephanie Anklan, Registered Dietitian