Being in the moment – is that possible?
While we are engaged in different activities, countless thoughts pass through our minds. Some are positive, some are negative, some are related to what we are doing, while others concern our private lives, family, obligations, worries, or future plans. Sometimes we don’t even notice these thoughts, but other times we latch onto one and follow it until, suddenly, we realize the last five minutes have passed without us being truly present. This often happens when we are bored, tired, or simply not interested enough in what we are doing. It can also happen when a thought feels important enough to occupy our attention. Maybe you’ve caught yourself daydreaming in the middle of a conversation, while completing a task, or even while relaxing, watching a film, or reading a book.
This “mind wandering” is considered completely normal. Our attention is fragile and influenced by many factors such as fatigue, workload, health, mood, worries, physiological needs, and so on. And let’s face it, not everything is so exciting that it can fully hold our attention at all times.
On the other hand, we live in a culture where multitasking is praised and material success, productivity, and constant achievement are held up as ideals. Expectations, from society but also from ourselves, can be sky-high. Alongside these external pressures, we often push ourselves to be successful, healthy, and fulfilled, which makes it hard to find balance between professional demands and our own well-being. From the moment we open our eyes in the morning, our minds start racing through everything we have to do that day. When we arrive at work, we often continue thinking about things unrelated to the tasks in front of us. Many times, we operate on autopilot, caught up in routine. While this way of functioning saves energy and helps us manage more demanding tasks later, it can also disconnect us from the present moment. There is nothing wrong with thinking, planning, and trying to meet expectations, but the problem arises when we spend more time inside our heads than in our actual lives. When we become disconnected from the here and now, it may be time to pause and reconsider how we engage with our thoughts.
"...problem arises when we spend more time inside our heads than in our actual lives."
Being in the moment means focusing your attention on the here and now. In other words, you’re mentally engaged in what you’re currently doing. You notice your actions, sensations, and surroundings instead of letting your mind drift to the past or the future. This idea is closely related to mindfulness, often defined as “the awareness that arises from paying attention, on purpose, in the present moment, and non-judgmentally.” Practicing presence has many benefits. It can lower stress, improve focus and productivity, calm racing thoughts, and make daily experiences more enjoyable.
There are some techniques that can help you immerse yourself in your current experience, whether it’s a conversation, a meal, or a simple daily task. Pay attention to your senses and breathing. Take a moment to notice what you see, hear, feel, smell, and taste. Practice mindfulness, even a few minutes a day can make a difference. Avoid multitasking whenever possible. It divides your attention and prevents you from fully experiencing any activity. Also, limit distractions, especially digital ones. Social media is one of the biggest culprits. Try to journal your thoughts. Writing down what's on your mind can help relieve stress and provide insight into what’s truly bothering you.
Sometimes, mind wandering takes the form of daydreaming. If you notice this happening often, it’s worth asking yourself: Why is this happening? Does it reflect unmet needs? Is it an escape from a reality you wish were different? In these moments, it is worth focusing on what you can change, that is, your actions, your habits, your mindset, and remind yourself of the things you’re good at. There’s always at least one; you just need to recognize it.
In addition to the thoughts we deliberately engage with, we also experience automatic thoughts, which happen unintentionally. Aaron Beck, a well-known American psychiatrist, proposed a cognitive theory explaining that automatic thoughts are triggered by internal or external stimuli. These thoughts can be either positive or negative. Persistent negative automatic thoughts can lead to psychological distress and symptoms of anxiety and depression, while positive automatic thoughts are usually associated with lower stress and better mental health.
Although automatic thoughts occur involuntarily, paradoxically, we do have some control over them. When a thought pops into your mind, you can’t stop it from appearing, but you can choose how long you dwell on it. You can decide whether to engage with it or let it pass by, just as easily as it arrived. It’s crucial to remember that thoughts are just thoughts, they are not always absolute truths. The next time a negative thought takes over, remind yourself of this fact and choose whether or not to give it your attention.
My final reflection would be that it is normal to get lost in thoughts from time to time. What matters is being aware enough to check in now and then with yourself: How am I feeling? Where is my attention right now? Staying present isn’t easy, especially in today’s fast-paced world, but it’s worth the effort. By taking small, intentional steps, we can learn to focus more on our present experience and create a greater sense of peace and clarity in our everyday lives.
Summary:
Our minds often wander during daily activities, filled with thoughts about the past, future, or unrelated matters. This is normal and influenced by fatigue, stress, mood, and distractions. However, constantly living in our heads can disconnect us from the present moment and impact our well-being. Modern culture encourages multitasking and constant productivity, which can lead to operating on autopilot. Being present means paying full attention to what’s happening now, our actions, sensations, and surroundings, rather than being lost in our thoughts.
Practicing mindfulness helps improve focus, reduce stress, and enhance daily experiences. Techniques like focusing on your senses, avoiding multitasking, limiting digital distractions, and journaling can support presence. Daydreaming or frequent mind wandering may signal unmet needs or a desire to escape, offering a chance to reflect and make changes.
Automatic thoughts, both positive and negative, occur involuntarily but can be managed by choosing how much attention to give them. Recognizing that thoughts aren’t always true helps reduce their power.
Getting lost in thought is natural; what matters is regularly checking in with yourself and gently returning to the present. Small, intentional steps can lead to greater clarity, peace, and connection to everyday life.