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Living in the past or future are sure-fire ways to frustration. Living in the present? That’s the sweet spot. Here are five proven ways of doing just that.

1. Practice single-tasking. Do one thing at a time — and really do it. When you’re eating, just eat. When you’re listening, just listen. When you’re walking, notice the air, sounds, and movement. Presence increases as distractions are removed.
2. Use senses as anchors. Our bodies are always in the present. Our thoughts aren’t. To instantly ground our brains,  we must pause and ask: What do I see? What do I hear? What do I feel physically? Doing this emphasizes the now.
3. Reject “When X happens, I’ll be happy.” A lot of suffering lives in future conditions. “When I get that job… When I lose weight… When life calms down…” Instead, ask: What is okay right now? Even small things like warmth, breath, light, or a meal count.
4. Accept the moment before trying to change it. Living in the present doesn’t mean you like everything. It means you stop arguing with reality. Acceptance reduces mental resistance, and resistance is what usually causes stress.
5. Give what you want to feel. Want love? Give appreciation. Want connection? Be curious. Want peace? Slow your breath. Presence deepens when we move from taking from the moment to participating in it.

Need a quick reset? If you feel overwhelmed, take one slow breath. Relax your shoulders. Notice three things around you. Tell yourself, “I am here.” That’s it—you’re back!