Learn how to be more present? Here are 35 simple ways.

I was scrolling through social media recently and came across a celebrity who mentioned that people who ask: “Where did the time go?!” They are the ones who most likely are no Explore how to be more present in everyday life.

I was beginning to feel exasperated by this remarkable summons by someone who I imagined might have had all the time in the world to be present. Once I realized I was projecting my fears onto a stranger online, I faced the reality that I had time to practice being more present, but I didn’t.

Admittedly, I was worried that I couldn’t easily tap into the present moment without being bombarded by intrusive thoughts, existential dread, or any number of negative experiences I’d been avoiding by scrolling through short YouTube videos. But as it turns out, my experience is part of the process, explains the cognitive behavioral therapist and author of the book Goodbye Anxiety: A How-to Journal for Overcoming Anxiety Terry Bacow, Ph.D.

“Being more mindful doesn’t mean you get rid of thoughts, emotions, or distractions,” he says. Baku. “I encourage people to think of being present less as achieving a perfect Zen state and more as gently bringing their attention, over and over, back to the moment they are in.”

So, in the following weeks, I did just that by adding a “mindfulness” snippet to each day to help me be more present. My experience forced me to rethink all the stories I told myself about how busy I was, how little time I had, and how many other things I had let take priority. I don’t know if practicing presence slows down my perception of time, but it improves my perception of myself. This makes it worth doing.

Learn how to be more present? Here are 35 ways.

Being more present can be as simple as it takes. “You don’t need to engage for a long time contemplation “The session should be impactful. Even short mindfulness practices can help regulate the nervous system and improve focus,” says Bacow.

However, the advice to “be more present” can seem a bit vague and self-help. So, here are some concrete ideas to help you start connecting with your own version of presence. When I remember to practice it, by the end of each day, I feel a little more relaxed, patient, and connected to everything around me.

1. Feel where you hold tension in your body. Are your shoulders close to your ears? Foot tapping? Jaw clenched? He releases.
2. Take three slow breaths before responding to an email, text, or direct message.
3. Sit ocean side And watch the waves roll in. (Or remember a time you did.)
4. Do nothing more than lie in bed and listen to really good music.
5. Sit for a few minutes every day without goals or agenda.
6. Cook in silence.
7. Notice many, many different shades of green while hiking or driving.
8. Listen—really listen—when others speak (and pause before responding).
9. Notice the texture of something – a fuzzy pillow, a stylish water bottle, or your furry pet.
10. Get some crayons and fill in the designs in a coloring book or draw on a blank piece of paper.
11. Focus on one memory and try to focus on the details of that moment or situation. What did you feel? What does it look like? Can you remember which colors?
12. Look for acoustic versions of songs to hear familiar music differently.
13. Draw random shapes on canvas.
14. Count something – sheep, clouds, cracks in the wall, fictional characters, anything.
15. Play the alphabet game. Identify objects around you, starting with the first letter of the alphabet, then moving to the next letter, and so on. (No, it doesn’t have to be on a road trip.)
16. Let yourself feel your difficult feelings. Try naming the feelings and identifying where in your body you feel them.
17. Lie on a picnic blanket outside and watch the clouds pass by.
18. Savor a few bites of the food you’re eating fully without having to multitask.
19. Walk outside and see the colors, smell the scents, hear the sounds, and feel the air on your skin.
20. Sing in the shower, in the car, while walking, or anywhere.
21. Sip a cup of tea or coffee and feel the warmth of the cup in your hands.
22. Set a five-minute timer to lie down and stare into space.
23. Scribble in your notebook.
24. Hide your selfie on a video call so your attention is more focused on the conversation.
25. Play some music and move your body in whatever way feels expressive.
26. Talk to yourself while folding laundry, working, or running errands.
27. Give yourself a foot or scalp massage.
28. Set a goal to move 1 percent slower throughout your day.
29. Feel your feet on the floor while doing this Walking.
30. Write down your thoughts.
31. Smell a flower and come up with words to describe its scent.
32. Watch your cat, dog or other furry friend have fun.
33. Fold the laundry slowly, and notice how the fabric feels in your hand.
34. do a Do yoga for 5 minutes.
35. Listen to yourself as you breathe in and out.

Additional contributors: Kalin van Paris, Renee Shetler, Terry Bacow, Ph.D., Amber Burke