Here and now: Discover the benefits of being present

March 10, 2022 - 12 min read


Jump to section

What does it mean to be present?

Why is being present so important?

How to be more present

How to be more present at work

Moving forward

To be present is to pay attention. To notice. To appreciate.

Being present might mean seeing the tiredness on your manager's face in your 1:1. You might hear the energy when a normally quiet coworker talks about a new idea. Being present might also mean appreciating the early morning sun on the clouds or savoring the smell of coffee.

It’s common to feel your mind wander, engaged in a cycle of going back to the past and then jumping forward. It's such a habit — many people don't know how to be present.

You might be dreamily thinking about an upcoming vacation while in a project kickoff meeting. Or, you are filled with dread about your career plans while your son tells you about his day. You aren't present and they can tell.

You may find yourself tossing and turning at night as you recall everything you said at a meeting that didn't go well. Or how you acted at a friend's birthday party a couple of days ago.

It's like you can't stop replaying that moment in your head. Then, you roll over and start thinking about the meeting scheduled for next week. You wonder how that will go over and what it will mean for your future work projects. 

These thoughts take you away from the present moment. They destroy your efforts to get rest. They also hurt your relationships and performance. 

Learning how to be present isn’t easy. Focusing on the here and now can feel impossible with so many thoughts taking up your headspace. Yet if you can tune out these ruminations, there are benefits to bringing your full attention to the current moment.

Let’s start by learning why we should bother learning about being present in the first place.

What does it mean to be present?


Your body takes you through your daily routine every single day. Waking up in the morning, going to work, and fulfilling your responsibilities might be tasks that you can complete on autopilot.

Being present isn't about just successfully showing up to work on time and getting through the day. It's about where your mind is living.

We all spend time in the future and the past. That's natural and healthy. But it should be a visit, not an extended stay.

In each task that you do, your mind should be right beside you. Being in the present moment means that your physical body and mind are focused on your job.

Maybe you sense your mind wandering when you're bored, anxious, or stressed. You could be at a friend's house for a dinner party while your mind is at work because your coworker has been sick and your workload has doubled.

Finding someone who can help you understand the power of now is a great way to value your present. BetterUp can provide the guidance you need to develop skills that make better use of your time. With practice, you can keep yourself grounded in what matters now instead of living in the past or future.

New call-to-action

Why is being present so important?

Living in the present offers many benefits. 

It contributes to your energy levels and motivation to achieve your goals. Staying focused on where you are in the moment makes you a better listener for loved ones and more aware of your surroundings. Overall, it can lead to greater happiness in your life. You’ll appreciate what's around you and let yourself have fun.

When we aren't living in the present moment, it takes a toll on our professional and personal lives. Distraction can lead to more mistakes at work, for instance. You also miss valuable cues from others that could help you collaborate or avoid unnecessary conflict.

Eliminating unnecessary worries helps with your mental health. Doing so means more time to focus on your well-being because you aren't stuck thinking about the past or future. It helps your self-esteem grow and become stronger, too.

Plus, learning to stay in the present helps us absorb more knowledge and improve our skills. When you’re in the moment you aren’t dwelling on past failures or paralyzed by fear of the future.


How to be more present

You’re bound to encounter challenges when you commit to teaching yourself how to be more present. After all, ruminations on the past or future are likely an unconscious habit. It's easy to fall into a routine, but there are ways to trade your old habits for new ones that serve you a better purpose.

Here are six tips to help you be more present in your daily life:

1. Focus on your breathing

When you're trying your best to focus but it's just not happening, you might need to recenter yourself. Breathing exercises can help bring you back to your surroundings at the moment. Taking deep breaths makes you focus on your breathing, not whatever's distracting you. Some apps can help you count out your deep breaths to help you feel a sense of grounding. 

2. Try meditation practices

Knowing how to stay present isn’t easy, but mindfulness meditation can teach you. Along with breathing exercises, try activities like yoga. Meditation requires plenty of patience and dedication.

With time, you’ll create a habit of being purposeful with your thoughts and intentional with how you use your time. Your preferred meditation strategy is up to you and is an excellent opportunity to learn the benefits of mindfulness. 

3. Limit the time you spend on social media

Social media platforms can be great for connecting and staying updated with news, but they can also be distracting. Staring at photos of the incredible vacation you took five years ago might lead to wistful thoughts of the past.

Seeing someone in our Instagram feed lying on a beach when we’re at work might turn us green with envy. When you have tasks that demand your full attention, turn the notifications for specific apps off to make more room in your headspace.

4. Stay connected with your body

Many people don't do a body scan of themselves as often as they should. Wherever you are, take a moment to evaluate yourself. How's your body doing? Are your hands sweaty? Does your head hurt from thinking about past mistakes? When was the last time you drank some water? Listening to clues from your body can hint that you haven't been staying in the present.

Rather than see it as a failure if you haven’t stayed present with your body, see it as a sign that it's time to enact some change. This could mean that you need to do more mindful eating. Or, maybe you need to break a multitasking habit.

You aren’t a failure if you haven’t been regularly checking in with yourself. We all forget sometimes, but looking at our mistakes as lessons helps us learn for the future.


5. Keep a gratitude journal

Identifying positive things that happen to us each day that we’re grateful for can help you stay present. A journal is a great way to reflect on something that you appreciate in life or record fun thoughts you've had.

Your journal can include anything, from how bright the sun was shining one day or how you appreciate the new winter boots you just bought. Remembering the good in your life empowers you to continue to find more of it. 

6. Understand that you don't have all the answers

Our minds wander around the past and future because we have questions. We are uncertain. We can't predict the future.

Those questions don’t always have answers, and we can have a hard time digesting that.

Feeling upset that we can’t solve our problems, know the truth, or see the future can consume us. Here’s the good news: you may feel freer once you grow to understand that sometimes things are out of your control.

How to be more present at work

You might be good at staying present in your personal life but struggle at your workplace. Learning how to be present at work can allow you to be more productive and create better work.

Here are four mindfulness practices to keep in mind to bring with you to work:

  1. Make sure you use your break times mindfully
  2. Process your tasks with some rest before starting something new
  3. Check in with yourself when you're feeling stuck
  4. Learn to save tasks for another day after working too hard


Moving forward

Every moment in your life has a purpose, full of joy, lessons, and more. When we mentally spend that time somewhere else, we miss so many opportunities. 

It's not easy to stay present all the time, but our well-being appreciates it. It leads to fewer regrets, and more memories to cherish. 

Getting support from someone as you navigate your new goal of staying in the present can help immensely. BetterUp can be there to guide you to the next level as your new sense of presence helps you reach your goals.

New call-to-action

Published March 10, 2022

Elizabeth Perry

Content Marketing Manager, ACC

Read Next

16 min read | January 25, 2021

8 hard and soft skills a project manager should have

Project managers are the lifeblood of any organization. Here are 8 hard and soft skills every project manager should have. Read More
10 min read | January 28, 2021

Physical well-being and health: What it is and how to achieve it

Physical well-being is connected to everything from our emotions to our careers and finances. Learn what it is, why it's important, and how to improve it. Read More
12 min read | March 5, 2021

Grief at work. Here's how to help employees and teammates

People everywhere are feeling grief, even if they haven't lost a loved one. Managers are ill-prepared for grief at work. Here are tips to help coworkers. Read More
Diversity & Inclusion
5 min read | January 25, 2021

From crisis to creativity

Vince is a creative producer at a technology company. With the support of his BetterUp Coach, he shares his journey towards releasing the pressure and expectations he's... Read More
13 min read | May 25, 2021

The self presentation theory and how to present your best self

Self presentation is defined as the way we try to control how others see us, but it’s just as much about how we see ourselves. It is a skill to achieve a level of comfort... Read More
Research & Insights
8 min read | January 27, 2022

Managers and individual contributors take different approaches to coaching

We used natural language processing to see how and why coaching topics differ between managers and individual contributors Read More

Stay connected with BetterUp

Get our newsletter, event invites, plus product insights and research.