How To Focus On The Present Moment

How often are you actually paying attention to what’s going on for you right now?

Even reading this - are you solely focused on paying attention to the task at hand?

Focusing on the present moment can be challenging.

So often what causes anxiety or worry is a focus on the past (if only I had done or said x) Or the future (how will it work out?) Here’s my tip - we have no way of knowing.

I was lucky enough to see author and meditation guru Deepak Chopra speak.

One of his key teachings is to stay present.

“All stress is imagination about the future or the past,” he said.

He reminded us that even though we were all children once, that version of you doesn’t exist anymore.

It’s gone. Even the person you were yesterday doesn’t exist.

All you have at any given moment is to embrace who you are now and what’s happening right now.

How can you use this approach to flourish at work or in your personal life? 

Here are my 3 tips for staying in the moment:

1. Focus on one thing.

Multi tasking doesn’t work. Whatever you are doing, give it your full and undivided attention.

We have difficulties multitasking because of the way the brain works when it comes to attention and executive function.

Instead, your brain tries to task-switch between whatever you are doing.

Ideally, focus on one thing and do it well with your full and undivided attention.

You can read Kevin P. Madore's and Anthony D. Wagner's article on Multicosts of Multitasking here.

2. Are you reacting or responding to the world around you?

Try this technique:

STOP. Stop before reacting, Take three breaths, Observe Your Mind becoming  calmer, Proceed with Awareness.

Gratitude reminds you of the good in this moment.

Feeling anxious about what’s going to happen in the future means you are missing the opportunity to appreciate the present.

Like the song lyrics say: “You don’t know what it’s got until it's gone”.

Gratitude helps overcome that. 

3. At the end of each day, even a crappy day, pick one small thing that went well.

These mindset shifts, backed by science, can help you stay focused and present, and reduce feelings of anxiety.

I’ve shared these techniques with teams to help them manage change, while reducing stress.

If it’s of value, you can find more resources here Sophie's website or Sophie Scott TV

How do you stay present and focused at work or at home?

Take care, Soph x