How to Stay Present
August 23, 2021 at 12:00 PM
by 29 Intentions

What's your intention?

Setting an intention is one of the best ways to stay present, because it allows you to focus on what's happening in the moment. When we think about our intentions for the day or week, we can remind ourselves that being present is important and worth committing ourselves to.

This exercise has been shown to improve self-esteem, reduce stress levels and increase happiness by improving focus on what matters most at any given time. Setting an intention also helps us avoid distractions--like social media or other apps on our phones--and prevents us from getting lost in unproductive tasks like checking email over and over again during meetings (which I'm guilty of).

Keep a gratitude journal.

To stay present, it's important to take time each day and reflect on what you have in your life. One way to do this is by keeping a gratitude journal.

  • Each night before bed, write down 3-5 things that you are grateful for in your life. This could be anything from the weather being nice outside or having great friends who support you through hard times. You can also write about how those things made you feel or what they mean to you personally--for example: "I was grateful today when my friend came over just so we could talk about our lives."
  • Make sure that these entries are more than just saying "thankful" (or something similar) over and over again--they should be specific! The more detail put into the entry will help keep it fresh so there won't be any repeats in future entries either.,

Practice gratitude for the little things.

Gratitude is a powerful tool that can help you stay present.

It's not just about being thankful for the big things in life, like your health or your loved ones. Gratitude is also about noticing the little things--the cool breeze on your skin, the taste of good coffee in your mouth, or even just how nice it feels to sit down after a long day. When we practice gratitude for these small moments and experiences in our lives, we become more aware of them as they happen instead of rushing through them without really noticing anything at all. This allows us to be more present both mentally and physically within those moments where everything seems to slow down around us (or speed up!).

Notice your physical surroundings.

  • Notice the temperature. Is it hot or cold? How do you feel about that?
  • Notice the sounds around you. Do they make you feel relaxed or tense?
  • Notice the smells in your immediate environment: is there something pleasant wafting through the air, or do you detect something unpleasant (like an old cigarette butt)? How does this make you feel?
  • Pay attention to texture--what are things like underfoot and on your clothing? Are they smooth or rough; soft or prickly; dry or damp; warm or cool? Are they smooth enough that they could be considered pleasant if not for some other factor (such as being dirty)? Is there anything else about them worth noting besides their general quality (like color)? If so, note it here!

Be mindful of what you're doing right now.

  • Be mindful of what you're doing right now.
  • Notice your surroundings, and focus on the task at hand.
  • Don't multitask; do one thing at a time.

Enjoy the process more than the outcome.

  • Enjoy the process more than the outcome.
  • Focus on the journey, not the destination.
  • The joy is in the doing, not in getting there or having finished it all.
  • The reward is in the journey, not in reaching your goal or accomplishing your task.

It's important to be present in order to live a happy, meaningful life

One of the most important things you can do is be present in the moment. This doesn't mean that you should never think about the past or future, but it does mean that when you do, your focus should be on what's happening right now.

For example: if someone is talking to me right now, I will not be thinking about anything else other than what they are saying and how I am responding to them. If they say something funny or interesting, my mind will wander off into a story related to what they just said; but then I'll come back again because being present means staying focused on whatever activity (or person) is currently happening around you at this moment in time.

This doesn't mean ignoring distractions entirely either - sometimes an interesting situation does come up outside of our control and we need to deal with it! However if possible try not letting yourself get distracted by phone calls from friends who want help moving furniture across town later today...


A great way to stay present is through exercise. Research shows that physical activity helps us focus, feel better and be more energetic. Exercise can be as simple as taking a walk or going for a run--all it takes is some motivation and planning!

Exercise also helps you sleep better at night because it releases endorphins that improve your mood, which in turn makes it easier to fall asleep faster once you get into bed. So start working out now so you can enjoy all these benefits throughout your day!


The first step to staying present is to meditate. Meditation is a great way to quiet your mind and focus on the present moment, which can be very difficult if you're used to being distracted by technology or other things going on around you.

You don't need fancy equipment or an hour-long session; just five minutes is enough! Start by finding a quiet place where no one will bother you, closing your eyes (or keeping them open), sitting up straight with both feet firmly planted on the ground and hands resting comfortably in either mudra (a hand position used during meditation) or simply resting palms down on thighs with fingers loosely curled around top edges of knees. Once settled into this position start taking deep breaths through nose while exhaling through mouth until lungs are completely empty before inhaling again fully filling lungs with fresh air from outside world--this helps center mind & body within self, making it easier stay focused throughout entire meditation session without getting distracted by thoughts popping up during practice.

Do yoga

Yoga is a great way to relax and get in tune with your body. It can also help you maintain a healthy weight, cope with stress, sleep better, and feel more energized throughout the day. The practice of yoga has been shown to increase levels of mindfulness and reduce symptoms of depression -- both of which are vital components in staying present.

Spend time with loved ones and friends.

  • Spend time with loved ones.
  • Spend time with friends.
  • Spend time with family.
  • Spend time with people you care about, whether or not they're related to you by blood or marriage!

Take a bath or shower.

In a world where we're constantly distracted by our phones, it's easy to forget that taking a bath or shower is one of the simplest ways to relax. The warm water helps relieve tension in your muscles and joints, while the steam can help clear your mind. Plus, there are so many fun things you can do with baths!

To make sure that you really enjoy this time for yourself:

  • Use candles or aromatherapy oils (lavender is great) as part of your relaxation ritual. It'll add an extra layer of ambiance to your soak in the tub!
  • Soak until all the stress has washed away--this will take about 20 minutes for most people on average.* If needed, use loofahs* and body scrubs on areas that feel tight or tense.* For an extra boost of relaxation during baths/showers.. try adding bath bombs, bath oils/foams & salts too!

Sing or hum along to your favorite song.

Sing or hum along to your favorite song.

Singing is a great way to stay present and relieve stress, as well as feel happy and express yourself. Singing can also be a great way to connect with others, whether you're sitting in traffic or waiting for the subway at rush hour.

Awaken yourself with a self-massage or back rub.

As you're winding down and getting ready to sleep, a massage or back rub can be a great way to relax and unwind. It's also a good way to start your day if you tend toward anxiety or stress, as these are common problems that many people face. Massages can help you fall asleep, so if you have trouble falling asleep at night then consider giving yourself one before bedtime!

If none of these ideas appeal to you at all times during the day (or even just sometimes), there are other ways in which they might come in handy:

  • A friend gives me massages when I'm stressed out from work or school; it helps me relax enough so that I'm able to focus on what matters most when I'm around them again later on down the road--which makes me want more time together without feeling too distracted by outside factors like deadlines looming overhead."

Create something meaningful, like a painting or sculpture you can cherish forever.

You can also create something meaningful. For example, if you're an artist or writer, try putting pen to paper (or pencil) and making something beautiful that will last for generations. If you don't have an artistic bone in your body, perhaps there's another way for you to express yourself through creativity. Maybe it's cooking up delicious new recipes or writing a screenplay about your life story--whatever makes sense for you!

The point here is that when we create things with our own hands (or minds), we often find ourselves feeling more connected with others--and ultimately happier with ourselves as well. This process gives us purpose beyond ourselves: We know that what we make will be used by others; they might even enjoy using it! In this sense, creating something meaningful doesn't just benefit the person who made it; everyone benefits from their efforts too because there's an element of generosity involved when someone makes something out of love rather than greed alone."


Being present is a skill that can be learned, but it takes practice. You'll have good days and bad days, but if you keep working at it, eventually it will become second nature. The more you practice staying in the moment and enjoying each little thing life has to offer, the happier and more fulfilled you will be!

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