I used to be a full-time future-worrier and past-regretter (is that even a word?), constantly revisiting things that were out of my hands. Eventually, I realized I was missing out on everything that was right here, right now, because I was tangled up in “what ifs” and “if onlys.” If you’re anything like me, always three steps ahead (or behind) but never quite in the moment, these simple steps to practicing mindful living may be exactly what you need.

Let’s dive into ways to be present without overwhelming yourself. You don’t need to meditate for hours or drastically change your life. Sometimes, it’s the smallest, most practical habits that can pull you back to where you are now.

1. Start Your Day With a Moment of Stillness

We’re usually on auto-pilot from the moment we wake up. Phone alarms go off, notifications start flooding in, and before we know it, our brains are racing ahead. Take a couple of minutes in the morning to just sit up, breathe deeply, and ground yourself. You don’t need to chant or have your zen garden ready—just be still and check in with yourself. Notice how you feel. This simple habit of pausing can help you begin the day feeling present instead of like a hamster on a wheel.

2. Observe, Don’t Judge

One of the best tips I came across for practicing mindfulness is to observe your thoughts and feelings without attaching any judgment to them. Picture it this way: thoughts are clouds drifting by, and you’re the sky. They come and go, some lighter, some heavier. When you can see your thoughts as passing instead of defining you, you begin to free yourself from being caught in them. This can take practice (and patience with yourself), but learning to observe without judging is a big part of staying present.

3. Practice Single-Tasking

We’re often praised for being multitaskers, but all it really does is split our attention in all directions. Try focusing on doing just one thing at a time. It could be as simple as drinking your morning coffee without checking your emails. Give yourself that moment to just… drink coffee. This doesn’t mean you have to ditch your to-do list, but choosing one thing to give your undivided attention is a small, intentional act of mindfulness. You’ll be surprised at how different your day feels when you make time for this.

4. Reconnect with Your Senses

Our minds constantly work overtime, especially when we’re stressed. A great way to pull yourself back to the present is to bring attention to your senses. If you’re feeling particularly scattered, try this: look around and name three things you can see, touch three different textures nearby, listen for three sounds, and so on. This quick exercise grounds you and pulls your awareness back into your body, helping you to connect with what’s happening around you in real-time.

5. Set Technology Boundaries

Okay, this one can be tough—especially if you, like me, feel glued to your phone. It’s crazy how much time we spend scrolling, reading, checking, liking, and ultimately drifting into a digital fog. Setting small boundaries with your devices can work wonders for mindful living. Try leaving your phone in another room while you eat, or setting specific times of the day to check emails and social media. It sounds simple, but the effect of unplugging, even in little ways, is powerful. Suddenly, you have room to experience life without distractions.

6. Practice Gratitude as You Go

You don’t need a big ritual to incorporate gratitude into your daily life. When you find yourself zoning out, bring your thoughts to something you’re genuinely thankful for—small things, even, like a warm cup of tea, a great song on the radio, or a compliment someone gave you. Practicing gratitude in the moment is a powerful way to shift your focus from what’s missing to what’s here right now. I’ve found that these little moments of thankfulness can sometimes be enough to pull me out of a downward spiral.

7. Let Go of “Perfect” Mindfulness

There’s a common misconception that mindfulness means perfect peace, no distractions, and a constantly quiet mind. But real mindful living is about meeting yourself where you’re at. You’ll have good days and bad days. Some days you’ll nail it, other days you might be completely lost in your thoughts. And that’s perfectly okay! Think of mindfulness as a practice, not a goal. When you release yourself from the pressure of getting it “right,” staying in the present becomes so much more achievable.

8. Move Intentionally

Exercise isn’t just good for the body; it’s also a powerful way to anchor yourself to the moment. Whether it’s walking, stretching, dancing, or even some mindful breathing exercises, moving intentionally reminds you to pay attention to your body. When you feel stressed or distracted, take a minute to shake out your hands, roll your shoulders, or take a few deep breaths. Moving with awareness can be a fantastic reset for your mind.

9. Be Kind to Yourself

You’re not always going to feel calm and collected, and that’s completely normal. Beating yourself up for getting distracted or stressing about being stressed just creates more frustration. Sometimes, mindful living means simply being gentle with yourself. Take a deep breath and remind yourself that you’re doing your best. If your mind wanders or you slip up, recognize that it’s part of the process. Showing yourself a little compassion can be a powerful practice in itself.

10. Embrace the Present, Imperfect and All

The truth is, life in the present isn’t always picture-perfect. It’s messy, unpredictable, and sometimes chaotic. But here’s the thing: this messiness is also where life’s beauty hides. Embracing the present means acknowledging it for what it is—imperfections and all—and allowing yourself to experience it fully. So the next time you’re pulled out of the moment, bring yourself back with a simple reminder: “This is enough. I am enough.”

Incorporating Mindful Living

Incorporating mindful living into daily life doesn’t have to be daunting. Start small, with just one or two practices that speak to you. Practicing mindfulness doesn’t require a dramatic overhaul, just a willingness to be here, right now. And remember, the journey to staying present is ongoing, with room for imperfection and plenty of self-compassion along the way.

When life gets overwhelming, take a deep breath, plant yourself in the present moment, and remind yourself that this is where life truly unfolds.