The Power of Living in the Now: A Key to Mental Health

Live Life Like You’re On Holidays

Ever wondered how, when you are on holiday, everything feels brighter, tastier brighter and more beautiful? You slow down. You pause to notice small details. You stop worrying so much about what’s ahead of relaying what’s already happened in the past. You look at each day as an adventure and make plans to experience new things to add to your collection of wonders in your life. There’s a lightness, possibilities, and a sense of being in the now. What if you could bring this holiday mindset into everyday life?

Eckhart Tolle – “Realise deeply that the present moment is all you ever have. Make the Now the primary focus of your life.”

Here’s the thing: you can. But it requires practice, and that starts with understanding how much your mental wellbeing can be improved by focusing on the present moment.

Here’s why living in the Now is crucial, along with some actionable ways to incorporate it into your daily life.

Ralph Waldo Emerson – “Finish each day and be done with it. You have done what you could; some blunders and absurdities have crept in; forget them as soon as you can. Tomorrow is a new day; you shall begin it serenely and with too high a spirit to be encumbered with your old nonsense.”

Why Living in the Now Matters

• Reduces Anxiety and Stress
  One of the primary benefits of focusing on the present is the reduction of anxiety. Anxiety often stems from worrying about future uncertainties or dwelling on past regrets or mistakes. By anchoring ourselves in the now, we limit the space these worries can occupy. Studies have shown that mindfulness, a practice cantered around present moment awareness, significantly reduces symptoms of anxiety and stress.
• Improves Emotional Regulation
  Living in the Now allows us to experience emotions as arise, without spinning stories around them. When we’re present, we’re more likely to acknowledge our feelings without judgment, leading to better emotional regulation. Mindfulness can help us respond instead of just react. This acceptance can transform our relationship with negative emotions, making them less overwhelming, and helping us choose effective ways forward.
• Improves Focus and Productivity
  Contrary to popular beliefs, multitasking is a myth – our brains are not designed for it. We function best when we concentrate on one task, one thing at a time. By staying grounded on the present, we increase our focus and reduce cognitive fatigue and mistake making, and this leading to increased productivity and a sense of accomplishment and reducing the risk of burnout.
• It Deepens Connection
  Being present in conversations and interactions deepens our connections with others. When we’re not distracted by past grievances or future plans, we listen more effectively, empathize more deeply, and respond more genuinely. This presence in relationships can lead to stronger, more fulfilling connections.
• It Builds Self-Awareness
  Living in the Now increases our self-awareness by encouraging us to observe our thoughts and feelings as they occur. This awareness is crucial for personal growth, as it allows us to understand our triggers, patterns, and reactions better, facilitating personal development and self-acceptance.

Henry David Thoreau – “You must live in the present, launch yourself on every wave, find your eternity in each moment.”

Making it work in real life

Of course, we know real life isn’t a holiday. The routines, responsibilities, and pressures of work and home can make it hard to stay present. You won’t always have the luxury of long, lazy mornings or spontaneous adventures—but that doesn’t mean you can’t still access the mindset. The key is to sprinkle these small practices throughout your day. If your job drains you, try starting your morning with a mindful moment or winding down with breathwork after work. Life will always be full—but the invitation is to make space within it.

Simple Practices to Start Living in the Now

• Mindfulness Meditation
  Start with mindfulness meditation, which is essentially training to be in the present moment. You can begin with guided sessions available online or through apps like Headspace, Smiling Mind, or Calm. Even 5-10 minutes a day can make a significant difference. Focus on your breath, if you get distracted, notice your thoughts without engaging with them, and gently bring your focus back to the present.
• Engage Mindfully in Activities
  Choose an activity you enjoy, like walking, cooking, or painting, and commit to doing it with your full attention. Notice the details—the texture, the colours, the sounds. This practice of full engagement can transform mundane activities into moments of joy and presence.
• Limit Digital Distractions
  Our devices are designed to pull us away from the present. Set specific times to check emails or social media rather than being constantly connected. Use features like ‘Do Not Disturb’ during personal or family time to stay in the moment.
• Practice Gratitude
  At the end of each day, reflect on three things you were grateful for. This practice not only anchors you in the day’s events but also shifts your focus from what’s lacking to what’s abundant in your life right now.
• Body Scan Technique
  Lie down or sit comfortably and slowly shift your attention through different parts of your body. Notice any tension, warmth, or sensations. This technique not only brings you into the now but also helps in releasing physical stress.
• Mindful Eating
  Turn meals into a practice of presence. Eat slowly, savouring each bite, noticing the flavours, textures, and how your body feels with each mouthful. This not only enhances the eating experience but also aids in digestion.
• Breath Awareness
  Throughout the day, pause and take 3–5 deep breaths. Focus solely on the act of breathing. This simple act can reset your mind, bringing you back from wherever your thoughts had wandered.

Living in the Now isn’t about ignoring the past or future, but about intentionally bringing our minds to the only place we can truly live: the present. It’s about recognising that life happens in the moments we’re often too distracted to notice. By practicing these techniques, we not only improve our mental health but also enrich our lives with the depth and clarity that only the present moment can offer. Remember, the now is where life unfolds, and by being fully present, we truly live.

Marcus Aurelius – “Confine yourself to the present. See how attainable it is—even more so, since it’s the only thing that prevents you from losing it. You can lose the past and future, but the present is yours for the taking—all of it.”

Authors: Amy Smith – Chief Transformation Officer at Be Well Co & Esme Fabry – Knowledge and Translational Specialist at Be Well Co, Registered Psychologist