In the moments we should be enjoying what’s right in front of us, our minds can end up in a completely different location. Running through an endless list of errands, planning tonight’s dinner, worrying you grabbed the wrong items at the dry cleaner, realizing that Sally never returned the book you lent her. It can be challenging to remain present even when you truly want to. Below are some suggestions for finding joy in the moment.
Focus on the present
No matter how hard we try to shut out distractions, sometimes we just can’t help it. A wandering thought can lead us down a vortex to many more. An image, song or phrase can spin us back in time. It happens. It’ll continue to happen. But as soon as you realize your thoughts are spiraling away from the present, bring yourself back around to the here and now. Shake it off and plug back in. Reconnect with what’s in front of you.
Choose peace and positivity
Our minds act as wormholes. It’s natural to reflect back on moments you wish you could change. However, when you constantly live in the past, you can’t be present. If you let your mind wade too deeply into past associations, emotions or thoughts, it costs you your present state of mind. It’s difficult to live at peace if your mind is at war with things you can’t control or change, so make peace with your past, use this time to confirm lessons learned and move on as best you can.
Finding contentment in the present means not letting negative thoughts take over. When self-doubt runs rampant, it’s time for a new habit. Select a word or short phrase—something meaningful to you—that will snap your mind out of any spiral. It can be as simple as using the word “no” or “calm.” Make it quick and to the point. When you say it, shift your mind away from what’s leading you in the wrong direction. Be positive. Think positive.
Smell the roses
We’re not kidding. In a 2017 study¹ by the University of British Columbia, evidence was found that spending time outside and immersing yourself in nature can improve overall well-being and lead to more positive engagement in the present. Getting outside gets you outside of your head.
The mental health benefits of soaking up some sun, splashing through rain puddles or walking over snowy paths are limitless. Not only does spending time outside connect you with your senses, but it can also increase your enjoyment of life and help you develop empathy towards others. When walking barefoot through the grass or blowing bubbles at the park, you’re present. Being conscious of where you are can provide a clear mind, a sense of calm and a lane of creativity in your life.
Find fulfillment
Do you like your work? Is what you do so enjoyable and fulfilling that you can’t imagine retirement? Or is your job something you begrudgingly do while praying the clock spins quickly towards quitting time? Worrying about getting your reports completed or mulling over a Saturday morning staff meeting won’t move you forward. Productivity and pleasure don’t come from stewing or sulking.
If your 9-to-5 isn’t satisfying you, consider how to shift your attitude from loathing to gratitude. Whether it’s planning an exit strategy to a new career, asking for a promotion or saving money for your dream vacation, look for ways to move toward where you want to be in life. Find joy in showing kindness to your fellow employees. Look out for the newbies. Make a batch of those cupcakes everyone begs you to bring in. Take pride in your work while remembering you’re more than just your work.
Find your “self”
That thing you’re afraid to do because people may judge should immediately go on your to-do list. If we overthink the things we want to attempt—bungee jumping, learning a language, dance lessons—we can become paralyzed with fear and feel defeated before we even try. Awareness of your “self” begins with living in the here and now and not within the soundtrack of your mind. If you stay in the present, your focus will remain right where it should be—in the moment.
Social pressures are everywhere. You can’t escape them. Being mindful of what’s happening right now will quiet the inner voices trying to lead you away from what you want. Yeah, you may end up on YouTube if you hula hoop in Central Park, but in the big scheme of things, should we let fear dictate what makes us happy?
Clear the clutter
If you’ve already jumped on the Marie Kondo train, tidying up your home has perhaps sparked some joy in you. There’s something to be said about living within a space that’s free of things you don’t use. How much time could you save each day by simply removing things from your life you no longer need?
Paring down, or being a minimalist, helps keep you in the present. It’s not about getting rid of everything around you but instead taking a long hard look at what you truly need. If you hang onto items you love and donate what you don’t, it’s a stepping stone toward being intentional and present in your life.
When we aren’t spending time dusting off the collection of inherited trinkets we may never have been too keen on in the first place, we can turn our time and attention to doing the things we love with the people we love. Don’t feel guilty about parting with items from the past. Letting go will make your home easier to maintain, and you’ll be able to focus on what truly matters.
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