Enjoy the emotional, social and physical benefits that come with being present by trying one or two of the following today:

Eliminating External Distractions

1. Turn off email ‘pop up’ reminders and instead determine a schedule for checking email, e.g., three times a day (morning/afternoon/end of day).

2. When driving turn off the music, radio, and phone and completely focus on the details of driving.

3. Stop randomly checking your phone for Facebook, Twitter, Linkedin, Instagram and Text activity. It can leave you feeling irritated, anxious, tired, disconnected and lonely. Turn them off and decide how often you will engage.

Eliminating Internal Distractions

4. Turn down the volume of all of the things that need to be done in the next 24 hours by making a list with time estimates or use your Outlook calendar function freeing the mind to be present.

5. Don’t dwell in the past or the future for the next one hour. Not possible? Schedule 20 minutes to think about the future or ruminate about the past in the morning or early afternoon (not in the evening). This can be very difficult territory so know that you can connect with an expert to navigate the muddy waters of looking at the past and future by calling EFAP.

6. Calm the mind. To be present, the mind needs to be calm. Help relax the mind with some quick exercise (walk, stairs, chair yoga) and / or three long deep breaths into the belly.

7. S.T.O.P. Hit the pause button before you get swept away by unwanted thoughts or emotions with this Mindfulness Based Stress Reduction technique. Stop, Take a breath, Observe your thoughts or emotions and Proceed.

8. List 3 things you are grateful for or say them out loud to yourself (I’m grateful for this cup of tea, the sunshine and a feeling of increased energy in this the moment!)

Any other suggestions that you have found helpful to stay present? Please share in the comment section below.

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