train yourself to stay in the present

“Paradoxically, slowing down and focusing on what is happening in front of you right now—being present instead of always having your mind on the next thing—will make you much more successful. Expressions like ‘live in the moment’ or ‘carpe diem’ sound like clichés, yet science backs them up robustly. Research shows that remaining present—rather than constantly focusing on what you have to do next—will make you more productive and happier and, moreover, will give you that elusive quality we attribute to the most successful people: charisma.”
― Emma Seppälä, The Happiness Track

Do you spend a great deal of time thinking about your future? It’s normal to worry about a work deadline, go over your plans for the upcoming weekend trip, or mull over your major expenses for the coming month. However, overdoing these things can backfire on you.

Thinking about the future might seem like a productive activity, but in reality, it’s not. It just robs you of your precious time. When you focus too much on the future, you diminish your attention in the present moment and end up missing important things that are happening right now. This lack of presence can create negative experiences both in your personal and professional lives. Furthermore, you become less productive and purposeful and easily drain your mental and emotional energy reserves.

Staying fully in the present is one of the best things you can do for yourself. Not only does it help you enhance your productivity and performance, but it also makes your job more pleasurable and engaging. Studies have shown that people feel much happier when they are 100 percent focused on a task, even if the task is relatively monotonous and boring.

Like any other skill, staying present in every moment also requires a great deal of practice and discipline. Here are a few steps you can take to be more present in your daily life:

1. Let go of multitasking: Contrary to popular belief, multitasking doesn’t make you more productive. In fact, performing multiple tasks together dilutes your focus and concentration, and you end up completing each task much less efficiently.
2. Remove unnecessary distractions: Tidy up and organize your workspace. Keep a "Do Not Disturb" sign on your office door if you’re engaged in a morning jam session and don’t want to be interrupted. Cut off internet access if you can, otherwise block access to websites that you enjoy browsing and find yourself glued to on your computer. Silence your cell phone, tablet, and any other devices while you work. Minimize your coffee and lunch breaks and prioritize your work tasks over extraneous activities.
3. Focus on tasks in small time increments: Using a timer can be a game-changer in your work and home life. When you carve out a limited chunk of time to perform a task, you find yourself enjoying that task more. The more such tasks you complete, the more you boost your confidence and sense of achievement.
4. Practice meditation regularly: A dedicated, consistent meditation practice is another great avenue to stay in the present moment. As you learn to detach from the thoughts floating in your mind, you become calmer and are able to pay more attention to what’s happening around you. You are more present in your personal and professional life and you start acknowledging and appreciating the little things in your life that you previously took for granted. Over time, meditation not only helps you boost your productivity, well-being, and happiness, but also brings other surprising benefits as well.