10 Key Mindfulness Habits of Highly Present People
If you find it hard to stay present, it’s not your fault. Here are 10 mindfulness habits to help you be more present.
If you find it hard to stay present, trust me, it’s not your fault. Modern life is fast-paced, full of distractions, and packed with never-ending to-do lists. Our busy lives make it challenging to slow down. Before we know it, the days, weeks, and years blur together.
I wanted to write this post because I’ve realised that life will pass in the blink of an eye. One day, your kids will be grown, you’ll be retiring, and you’ll wonder where all that time went unless you consciously practice being present.
The truth is, being present isn’t about changing your entire life overnight. It’s about making small, daily mindful habits that bring you back to the given moment. These habits don’t take extra time, they just help you live the life you’re already living, but with more awareness, joy, and peace. And isn’t that what we all want?
What is Mindfulness?
Mindfulness is the ancient practice of being fully present and aware of the current moment without judgment. It’s about paying attention to your thoughts, emotions, and physical sensations rather than getting lost in the chaos of a busy life.
Practising mindfulness doesn’t mean you have to meditate for hours. It can be woven into your morning routine, commute, or even simple moments at the end of the. Small, simple habits like deep breathing, mindful eating, or pausing to appreciate a sunset can help you build a deeper connection with yourself and the world around you.
You can try many mindfulness techniques, from body scan meditations to breathwork, but one of the most influential voices on the subject is Thich Nhat Hanh. His teachings emphasise that mindfulness isn’t just about stillness; it’s about bringing awareness to all areas of your life, whether you’re washing dishes or having a conversation and experiencing more clarity, inner peace, and joy in the present moment.
Smile, breathe and go slowly.
― Thich Nhat Hanh
Why I Started Practising Mindfulness
Working as a nurse in a palliative care unit gave me a perspective on life that I’ll never forget. I witnessed people confronting the reality of their lives, often with deep regret in their eyes. It made me realise that many of us only genuinely appreciate life when it’s too late.
One weekend, a man in his mid-30s was admitted with what he believed was a chest infection. A few days later, he was diagnosed with incurable lung cancer. He had walked into the hospital expecting a prescription for antibiotics, thinking he’d be home the same day. Instead, he struggled to breathe and process what was happening. He was my age. And as I left the ward that evening, I knew he wouldn’t be there when I returned.
Driving home that night, I saw the world differently. I noticed the trees swaying in the breeze, the sky’s colour and the air’s sensation against my skin. For the first time, I truly paid attention. I walked along the beach the following day, took off my shoes, and felt the sand between my toes. I closed my eyes, inhaled the salty air, and let a tear roll down my cheek. He would never experience these simple moments again, but I could, and I promised myself I wouldn’t take them for granted. That weekend changed my life.
That experience taught me that being present isn’t just a luxury. It’s essential. Mindfulness habits aren’t just about relaxation; they’re a secret weapon for reducing stress, improving mental clarity, and enhancing personal growth. They help us break free from autopilot mode and truly engage with life.
10 Key Mindfulness Habits to Make You More Present in Life
The good news? You don’t need to make massive changes to feel more present. Small, simple habits and things you can work into your daily routine can help you slow down, clear your mind, and enjoy the present moment.
Practising simple habits like deep breathing, mindful eating, and setting aside time for gratitude journaling will shift your mental state and your overall quality of life. You’ll feel more connected, less stressed, and more appreciative of the good things already in your life.
Here are some of the best mindfulness habits I’ve found to help you live a more intentional, fulfilling life:
1. Focus on One Thing at a Time
We all multi-task without thinking, scrolling on our phones while eating, half-listening in conversations, and mentally planning our next task. But splitting our focus makes us feel scattered, and honestly? It just adds to our stress.
The fix?
Mono-tasking. When you give your full attention to whatever you’re doing. Whether working, eating, or spending time with someone, you’ll feel more engaged and less overwhelmed.
Try this:
Next time you eat a meal, put your phone away and just focus on the taste, the texture, and the eating experience. That’s mindful eating, and it’s a great way to bring yourself back to the present moment.
2. Practice Deep Breathing
We breathe all day long, but how often do we actually pay attention to it? Deep breathing is a secret weapon for calming your mind, reducing stress levels, and staying grounded in the given moment.
A simple exercise:
- Box breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.
- 4-7-8 breathing: Inhale for 4, hold for 7, exhale for 8.
Try this:
Before a stressful meeting, during a lunch break, or when your mind starts racing, take a few deep breaths and feel yourself return to the current moment.
3. Limit Distractions (Especially Digital Ones)
Let’s be honest! Our phones are one of the biggest reasons we struggle to stay present. Social media, constant notifications, and mindless scrolling pull us out of reality and into a digital fog. It isn’t our fault we are addicted, though, that’s the way they have been designed!
The fix?
Setting a regular time for screen breaks and being intentional about when you pick up your phone. This has helped me SO much!
Try this:
Put your phone on silent during meals, turn off non-essential notifications, or set a timer for your social media use. Cutting down even a little can make a huge difference.
4. Observe Your Surroundings and Engage Your Senses
Mindfulness isn’t just about sitting in meditation. It’s about actually experiencing life. Paying attention to your physical sensations, surroundings, and senses helps bring you back to the present moment.
A great way to do this? The 5-4-3-2-1 grounding technique:
- 5 things you see
- 4 things you feel
- 3 things you hear
- 2 things you smell
- 1 thing you taste
Try this: Next time you’re outside, notice the sensation of the air, the texture of your clothes, or the distant sounds around you.
5. Move Slowly and Intentionally
Ever notice how rushing through life makes everything feel like a blur? We eat too fast, talk too fast, and race through our daily activities without really experiencing them.
The fix?
Slow down. Walk with intention, eat at a normal pace, and take a moment before responding in conversations.
Try this:
Instead of inhaling your next meal, eat slowly and actually taste your food. This small habit can completely change your relationship with eating.
6. Embrace Silence and Stillness
We fill every moment with noise, music, podcasts, TV, and social media. But there’s something incredibly powerful about silence. It helps you process your own thoughts, reduce anxiety, and reconnect with yourself.
The fix?
Carve out quiet time each day. Maybe it’s a few moments of mindful breathing, a body scan meditation, or just sitting in stillness.
Try this:
Spend 5 minutes in complete silence before bed or during your morning routine. No distractions, just you and your thoughts.
7. Let Go of the Past and Stop Worrying About the Future
Argh, this one is hard for me as I am a massive overthinker, but if you spend all your time thinking about past mistakes or stressing about the future, you’ll miss out on what’s happening right now. And honestly? It’s exhausting.
The fix?
Acceptance. Acknowledge what’s on your mind, but don’t let it take over. Something I am still working on and probably will have to work on for my whole life!
Try this:
When you catch yourself overthinking, take a breath and remind yourself: “Right now, I am safe. Right now, I have everything I need.”
8. Practice Gratitude Daily
Gratitude is one of the most powerful mindfulness habits you can develop. It shifts your mindset from what’s missing to what’s already here. Studies even show that keeping a gratitude journal can improve mental state, increase positive emotions, and lower stress levels.
The fix?
Start noticing the good things in your daily life, even the small stuff and write it down.
Try this:
Every night, write down three things you’re grateful for in a journal or just say them out loud before bed. This is one of my favourite habits I have started since trying to be more present.
9. Listen More Than You Speak
Have you ever had a conversation where you were just waiting for your turn to talk? Yeah, me too. But when you really listen, you build a deeper connection with people and become more present in conversations.
The fix?
Listen with curiosity. Instead of thinking about your response, focus on what the other person is saying.
Try this:
In your next conversation, challenge yourself to truly listen without interrupting or planning what you’ll say next. I learnt this practice on an 8-week mindfulness course I took, and it made me realise how much I wanted to interrupt rather than fully listen. It was a game-changer!
10. Accept What Is Instead of Resisting Reality
We waste so much energy wishing things were different instead of accepting what’s in front of us. Mindful means letting go of what you can’t control and focusing on what you can.
The fix?
The 3-A Method:
- Acknowledge the situation
- Accept what you can’t change
- Adjust your mindset and actions
Try this:
The next time something frustrating happens, pause and ask, “Is this within my control?” If not, let it go.
Mindfulness Habits to Make You More Present in Life
Even after years of focusing on mindfulness habits, I still have to remind myself to slow down and truly experience the present moment. And that’s okay! Mindfulness isn’t about never getting distracted; it’s about learning to bring yourself back again and again.
So, I encourage you to pick one simple habit to start today. Maybe it’s taking a few deep breaths before jumping into your busy day, putting your phone away during meals for better connections, or starting a gratitude journal to focus on the good things in life.
Being more present isn’t just about feeling calmer or more in control. It’s about truly experiencing life. Noticing the sensation of the air on your skin, listening to your loved ones with your full attention, and appreciating the beautiful things we often overlook.
If you found this post helpful, be sure to follow along for more tips on mindfulness, personal growth, and improving yourself every day.
