10 ways to be more present and mindful

It’s spring break around here, and it’s taking me back to those elementary school days, when a week of vacation felt like FOR-E-VER. (Bonus points if you know that movie reference!) And then we’re talking nearly three months of summer vacation?? Forget about it.

Nowadays Mondays seem to drag on…but then it’s Friday, and you just don’t know how that happened. It’s almost April, and didn’t we just ring in the new year? And when did my baby become a toddler? It feels like I can’t quite get ahold of time like I used to.

Have we entered the Twilight Zone? Nope. Unfortunately, it’s part of growing up, and I think a lot of it has to do with how difficult it is for us to just be in the moment.

When you’re 8, it’s hard to think past that birthday party next week. But now at 28, my mind is everywhere except in the right now. Did I finish cleaning the bathroom? Will we stay in our house, or move? That post is due next week. When can I take pictures for that? When will we want another kiddo? (Inquiring minds want to know!) Are we still having that Bible study? What time is mom’s group meeting up tomorrow? Will I/when will I go back to work?

But worrying about all these things keeps my focus away from the moment – and leaves me scratching my head at where time is going. And then I get to the end of the day and wonder if I spent enough time with my son, my husband and God. Where are my priorities?

I’m learning that I need to step back and focus on the right now. It’s a challenge, especially since I’m a chronic over-thinker, but there are a few things that really seem to help. Here are ways to be more present and mindful, in case you’re in the same boat as me.

Things you can do right now:

1. Step away from your phone, television and computer. I’m just going to say it. I can get way absorbed in what is happening on my phone, whether it’s checking emails or social media. And while it’s fun once in a while to binge watch some episodes of your latest show, and sometimes you need that alone time, it’s a major waste if it’s constantly replacing time with family and friends.

2. Take a few deep breaths. Breathing really brings you back and connects you to the moment. It helps me clear my mind and focus.

3. Pray. Sometimes I literally feel like I can’t control my frantic thoughts, and I just have to ask God to quiet my mind. It may take a moment, or it may take as long as it needs to for you to get out what you’re feeling. But it always helps relieve some tension and focus on right now.

4. Decide to give 100% to what’s right in front of you. For me, it’s usually my son. Instead of running off to do another task or check my phone, I have to consciously decide to get down to his level (literally), and play with him, or dance, or do something together. Maybe for you it’s a task at work, or your current exercise routine, or dinner with your family. Whatever it is, make the choice to give yourself fully to that moment.

5. Find a way to engage your senses. Stop and memorize the moment. Take in the scents, sounds, feels, etc. I feel when I absorb the details, it’s hard to be distracted.

Things to make a habit of, or for when you have more time:

1. Yoga. Some people I know (no names here) loathe yoga for its poses and necessary flexibility. But it is so refreshing for me! I have to be in the moment; I don’t have any other choice, because I’m pushing myself physically, and there just isn’t space to be concentrated on many different things. If you don’t have room for a yoga class, or just can’t get past your dislike, try balancing a bit, even on one foot. Because you have to focus so much on keeping your balance, it drives out room to stress about other things, and takes you to the present.

2. Journaling. And this is coming from someone who can’t stand to journal! But I have to admit, it helps me stay grounded day after day. It reminds me of what I’ve done today, and what I’ll do tomorrow, and helps me let go of my tension about future worries or past problems.

3. Talk through your worries with a close confidante. I can tend to try to shove my worries away, pretending like they don’t bother me, when really I should give them some attention. Talking things out with a friend or your spouse or someone helps to get those feelings out, even if nothing gets solved right then and there.

4. Get some “me” time. Having a little bit of time to myself – whether it’s reading, watching a movie, shopping, coloring, whatever – de-stresses and re-energizes me, so I’m better prepared for everyday challenges and stress. I tend to feel guilty about getting “me” time, since it means leaving my son in someone else’s care typically, but it is needed and helps me focus more on him when I have that time. (Here are more ideas for what to do with your me time.)

5. The One-Minute Rule. This concept is from Gretchen Rubin, author of The Happiness Project. The concept behind it is that if something takes one minute to do, you should do it right away. It sounds trivial, but think how many things you procrastinate doing – like putting that sweater back on the hanger or emptying the trash can – that build up and leave you with a whole list of things to do? Start getting in the habit of taking care of it right away – then have less to stress about later!

How do you help yourself to be more present – either in the moment, or by habit?