At any point, your mind has 3 options:

1. Think about what is currently happening: what you’re doing.
2. Think about the past: what you’ve done.
3. Think about the future: what you’re going to do.

The more you’re focused on what you’re doing (being present), the happier, calmer and intentional your life will be.

 
You can’t control the past or future.
But you can change the present.
So, surely it is the only option worth our focusing?

Yet you don’t.

It’s hard.

Less and less of people’s lives is taking place in the present, which is problematic:

Because the less time we spend in the present, the more our thinking is taken up by regret and fear. (past and future)

An inability to focus on the here and now is a source of your suffering.

Everyone wants to be a better partner, family member or employee.

If you can be a more present person you will become a better person in the various roles in your life.

So how?

Being present doesn’t have to mean unplugging from technology or meditation (although these help).

That may not be your thing so, I’ll give you two alternatives:

1. Flow

The flow state.

It requires your full presence and attention.

Effortless action.

When the activity at hand is pushing your limits, but within your capabilities, that creates flow.

It’s magical.

Some of the best moments in life occur when your body and mind are stretched to their limit’s in a voluntary effort to accomplish something difficult and worthwhile.

That’s when you feel most alive.

The more flow inducing activities you do in your life, (ones that demand your presence), the greater your happiness and quality of life.

Activities leading to flow:

When experiencing flow, you lose your sense of self. 

Your mind becomes free and open as your ego and responsibilities melt away.

You become the experience, feeling a profound connection to your environment.

These activities provide an escape from our own self-perception that takes away us living in the moment.

They give us a healthy escape from life.

2. Mindfulness

Presence can also be found by observing, being mindful.

Observe.

Notice your surroundings.

Every sight and sound.

Take it all in.

All the people you pass.

Each on their own mission.

The centre of their own universe.

Each with their own goals, dreams and fears, all entirely rational to them.

Made of the same stuff, yet totally unique.

All playing this weird game we call life.

It’s quite funny and beautiful at the same time.

It’s easy to get caught up in your life.

We are naturally self interested, so we spend much of our time focused inwards.

But if you zoom out.

Things become a lot clearer.

You feel blessed and grateful for the moment you are experiencing.

To see natural beauty.

To be alive.

BONUS Suggestions:

Here are some suggestions for how to live a more present life.

• If out for a meal, don’t put your phone on the table.

• When you’re with friends or family, opt to just talk and connect. Avoid watching tv just to pass the time.

• Next time you have to wait for something, don’t immediately draw for your phone. Observe. Take in your surroundings, feel each one of your senses and be present in that moment.

• Work out what activities bring you into flow, and do more of them.

• Practice gratitude. List out 10 things you’re grateful for.

• Walk / run without music.

• Spend time in nature (shinrin-yoku = forest bathing).

• Stretching / Yoga.

• Psychedelics.

• Reading.