Have you ever been in the middle of a conversation, a meal, or even giving a speech, only to realize you’re not really there? Your body’s in the moment, but your mind is a million miles away – replaying past mistakes, worrying about the future, or scrolling through distractions.
Learning how to be more present daily isn’t just a nice idea – it’s the key to feeling truly alive. Whether you’re speaking to a crowd, sharing a moment with a loved one, or simply sipping your morning coffee, presence transforms the ordinary into something extraordinary. It’s what helps us connect deeply, focus fully, and find joy in life’s smallest details.
Let’s explore why presence matters, what prevents us from being present, and practical steps you can take daily to break free from distractions and cultivate a life of meaning and connection.
Realize deeply that the present moment is all you ever have – Eckhart Tolle
My Journey: Learning How to Be More Present
For years, my biggest obstacle, both in public speaking and in life, was being present. My mind would often wander to worst-case scenarios, replay past failures, or focus on things entirely unrelated to the moment. Even when I was with loved ones, I’d find myself distracted, feeling disconnected and frustrated.
What changed for me was learning small but powerful mindfulness practices: pausing to breathe, putting my phone away during conversations, and focusing on one task at a time. These simple steps made a huge difference, helping me feel calmer, more focused, and better connected.
However, what I also learned is that presence isn’t about perfection. Some days, distractions win – and that’s okay. What matters is showing up, trying again, and being patient with yourself. As you read on, remember: these techniques take practice, but progress will come.
Why Being Present Matters – In Life and on Stage
Being present isn’t just about physically showing up – it’s about truly being there, mentally and emotionally. It’s about paying attention, feeling connected, and engaging with the moment instead of letting your mind wander.
Here’s why presence makes a difference in both everyday life and public speaking:
1. Build Stronger Connections
People can tell when you’re really listening – and when you’re not. When you’re fully present, whether in a deep conversation or standing in front of an audience, people feel it. They feel seen, heard, and valued. And that’s how trust and real connections grow.
2. Focus Better, Get More Done
Distractions are everywhere, pulling us in a hundred different directions. But when you practice being present, you can focus better and actually enjoy what you’re doing. In daily life, this means getting more done without feeling overwhelmed. On stage, it means speaking with clarity, confidence, and purpose.
3. Enjoy the Little Moments
Life is full of small, beautiful moments – but only if we’re paying attention. That first sip of coffee, the sound of laughter, or a walk outside can feel so much richer when we’re truly engaged. The same goes for public speaking – when you find joy in sharing your ideas, your energy spreads to your audience and makes your message even more powerful.
4. Keep Your Audience Hooked
In my last post, we talked about the importance of creating a connection with your audience. One of the best ways to do that? Be fully present. When you’re fully present, you can read the room, engage with your audience, and deliver your message with authenticity. People don’t just hear what you say; they feel it. And that’s what makes you unforgettable.
What Prevents Us From Being Present?
Presence may seem simple, but several common habits and distractions get in the way of learning how to be more present daily. In fact, research suggests that being fully engaged in the present moment is directly linked to happiness.
A Harvard study found that people are significantly happier when they are focused on what they are doing rather than when their minds are wandering. The study showed that nearly 47% of the time, people are thinking about something other than what they’re actually doing – and this mental drift makes them less happy.
So, what’s pulling us away from the present? Here are some of the main reasons:
- Constant Distractions: From phone notifications to multitasking, our attention is constantly pulled elsewhere.
- Overthinking: Worrying about the future or replaying past mistakes keeps us stuck in our heads.
- Autopilot Mode: Rushing through routines without paying attention robs us of the beauty of the present moment.
- Stress and Anxiety: Emotional noise makes it harder to focus on the here and now.
The good news? Small, intentional changes in your daily life can help you overcome these barriers and build your “presence muscle”.
Practical Steps to Be More Present Daily
Here are actionable steps you can take to cultivate presence in your everyday life.
How you begin your day shapes how present you’ll feel throughout it. Most of us wake up and immediately check emails or social media, which throws us into reaction mode. Instead, create a mindful morning routine.
What we do: Scrolling through phones or jumping straight into work.
Try this: Spend 2-5 minutes in stillness when you wake up. Focus on your breathing or set a daily intention (e.g. “Today, I will listen more actively”).
Your breath is a powerful anchor to the present moment. When you’re distracted or stressed, mindful breathing can ground you.
What we do: Letting our minds race without pausing to reset.
Try this: Take three deep breaths, using the box breathing technique. Inhaling through your nose for four counts, holding for four counts, exhaling for four counts, and holding for four counts. Use these “breathing breaks” throughout your day.
Active listening is one of the most impactful ways to stay present and build connections.
What we do: Checking our phones during conversations or mentally planning our response while someone is speaking.
Try this: Put your phone away while speaking with others, maintain eye contact, and respond with genuine curiosity.
In a busy world, it’s easy to move from one task to another without pausing to reset.
What we do: Filling every spare moment with distractions.
Try this: Take 1-minute pauses between tasks to breathe, stretch, or simply reflect.
Tuning into your senses helps you break free from autopilot and anchor yourself in the moment.
What we do: Rushing through activities without noticing our surroundings.
Try this: During your next meal, notice the colors, textures, and flavors of your food. Or, while outside, pause to listen to the sounds around you and feel the air on your skin.
In a busy world, it’s easy to move from one task to another without pausing to reset.
What we do: Filling every spare moment with distractions.
Try this: Take 1-minute pauses between tasks to breathe, stretch, or simply reflect.
Daily reflection helps you recognize what’s working and where you can improve.
What we do: Moving through the day without pausing to evaluate how we felt.
Try this: At the end of the day, ask yourself: When did I feel most present? What distracted me? Celebrate small wins and use them as motivation to keep going.
Presence Checklist: Daily Habits to Practice
Here’s a quick checklist to help you stay mindful:
- Start your day with an intention or ritual
- Take three deep breaths during moments of stress or distraction
- Put your phone away during conversations
- Savor one meal without distractions
- Create 1-minute pauses between tasks
- Focus on one task at a time – no multitasking!
- Reflect at the end of the day on when you felt most present
Transform Your Life with Presence
Learning how to be more present daily isn’t just a skill – it’s a transformative way of living. It strengthens relationships, enhances focus, and helps you savor life’s small, beautiful moments.
Start small: breathe deeply, listen fully, and savor the ordinary. Over time, these practices will create a life that feels richer, calmer, and more connected. Remember, life is happening right now – don’t miss it.
Which of these presence practices do you already use, and which ones will you try? Drop a comment or share this with someone who could use a little more mindfulness in their life. Let’s make presence a daily habit – together.
