You’ve probably heard it a thousand times: “Live in the moment.” But let’s be honest—easier said than done, right?

 

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We live in a world that glorifies multitasking. Answering emails during lunch, replaying an awkward moment from last week while driving, or stressing about tomorrow’s deadlines during family time—it’s no wonder we often feel stretched thin, stressed out, and disconnected from ourselves and the world around us.

This is where mindfulness can help. At its core, mindfulness is about pressing pause and intentionally anchoring your attention to the present moment—without judgment. It’s about noticing your thoughts, feelings, body sensations, and surroundings without letting them drag you into a spiral. Instead of mindlessly scrolling through your phone or letting your thoughts wander unchecked, mindfulness invites you to savour the taste of your morning coffee, feel the ground beneath your feet, or truly listen to a friend.

A 2012 study by Daphne M. Davis, PhD, in the American Psychological Association, shows that regular mindfulness practice can significantly reduce stress, anxiety, and depression while boosting focus, emotional well-being, and even physical health. It’s like a mental workout that not only strengthens your resilience but also sharpens your creativity and empathy.

Related story: How to Identify And Deal With Signs of Burnout

 

8 Practical Tips For Busy Person To Be More Present

Life moves fast, but staying present doesn’t have to mean grinding to a halt. Here are some simple, actionable ways to shift from busy mode to being fully present. Multitasking has been sold to us as the ultimate productivity hack, but in reality, it often leaves us frazzled and less effective. Enter single-tasking—a mindfulness-driven approach to doing one thing at a time, with your full focus. Choose one task, focus on it fully, and see it through. Even daily chores can become mindfulness practices—feel the water on your hands as you wash dishes, notice the rhythm of your breath, and stay present with each movement. Single-tasking isn’t about ditching multitasking entirely—it’s about giving your brain the space to focus and flourish, one task at a time. 

While completely giving up multitasking may not be practical, these four tips can help you embrace single-tasking and regain your focus:

 

1. Be fully present in conversations: The next time someone talks to you—your partner, child, or colleague—pause what you're doing. Make eye contact, have an open posture, and truly listen without giving in to the urge to jump in with your own stories. Notice their tone, gestures, and non-verbal cues. If you’re genuinely tied up, communicate that and promise to return to the conversation—it shows you value them.

2. Turn hugs into moments of connection: Instead of rushing through a hug, slow down. Notice the warmth, the connection, and how it makes you feel. Let your presence speak louder than words, showing your friend or family member how much they mean to you.

 

Related story: 5 Easy Mindfulness Habits to Improve Your Mental Health

 

3. Savour your food with mindful eating: Turn your meals into sensory experiences. Smell the aroma, notice the colours and textures, chew slowly, and savour each bite. It’s a simple way to reconnect with your body and enjoy the moment.

4. Try the 5 senses exercise: This exercise grounds you in the here and now, calms your breathing, and opens your awareness to the miracle of simply being alive. Root yourself in the present with this quick mindfulness trick:

• 5 Things You See: Look around and notice details you’d normally miss.
• 4 Things You Feel: Pay attention to textures or sensations, like your clothes or the ground under your feet.
• 3 Things You Hear: Tune into background sounds, like birds chirping or distant chatter.
• 2 Things You Smell: Take a deep breath and notice any scents in the air.
• 1 Thing You Taste: Focus on the taste in your mouth or a sip of water.

 

Related story: 5 Reasons Why You Should Stop Multitasking

 

5. Stick to  one browser tab: It’s tempting to keep 10 tabs open “just in case,” but each one silently begs for your attention. Commit to one tab at a time. Whether you're writing an email or researching, fewer tabs mean fewer distractions—and more clarity.

6. Take breaks like a pro: Your brain isn’t a machine; it thrives on rest. Short, intentional breaks can help refresh your mind and prevent burnout. Try stepping away every 25-30 minutes to refocus and recharge.

7. Digital detox: Step away from screens: Phones and computers are distraction magnets. Spend intentional time away from your devices—whether it’s during meals, a walk, or while reading a book. Disconnecting helps your brain reset and enhances focus when you return.

8. Time blocks: Structure your day: Work in intervals, dedicating specific time blocks to specific tasks. For example, spend 45 minutes writing and then 15 minutes checking emails. This structure prevents task-switching and boosts efficiency.

Related story: Discover Intentional Joy in The Little Moments

Practicing presence doesn’t mean overhauling your life—it’s about sprinkling small, mindful moments into your day. Over time, these little shifts can lead to richer relationships, deeper joy, and a calmer mind. Incorporating mindfulness into your day doesn’t mean you need hours of meditation or a yoga retreat. It’s about small, intentional moments of presence—moments that can transform how you experience life, one breath at a time.

 

Mindfulness 101:Bring calm into your day with these daily tips. Sign up here.