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Osnaživanje, stil i inspiracija spajaju se u svakom izdanju našeg magazina.
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March 19, 2026
As your body moves from one activity to another, do your emotions and thoughts actually follow? Being present, living in the moment, is a skill we seem to have forgotten — yet its benefits are numerous. Above all, it helps reduce stress.
The truth is that your body can be physically present in a space, completing tasks, while your mind is somewhere entirely different. If you often forget what you wanted to say, interrupt tasks because your concentration is weak, or find yourself staring out of the window while office duties pile up — yes, all of this is a sign that your mind is elsewhere. These mental “switch-offs” usually happen when we are bored or under stress.
Another fact is that this kind of disengagement is completely normal. So where is the problem? The problem is that with the increasing pace of life and the development of technology and social media, these moments have become extremely frequent. This is hardly surprising — over the past two decades, our brains have become conditioned to constantly seek new stimulation. Today’s apps, networks and platforms are not neutral. They are designed to hold our attention for as long as possible, train us to keep returning, and reward us with quick dopamine hits. Neuroplasticity is an incredible ability because it allows us to become what we want — but in this case, it has also had a downside. Our brains have grown accustomed to rapid stimulation, and we become bored at record speed. As our mental wandering increases, being present in the moment begins to feel like a kind of digital and mental detox.
Living in the moment means noticing what we are doing while we are doing it. When we eat, we truly experience the taste and smell of food. When we talk to someone, we genuinely listen and follow the conversation. While walking, we notice the movement of our body, the sounds around us, or the rhythm of our breath. We switch off autopilot and begin to truly live our lives.
Presence is not easy, because it requires contact with our inner world. We become aware of our thoughts, emotions and bodily sensations without immediately judging them or trying to avoid them at all costs. Instead, we allow ourselves to notice and understand them. This naturally slows us down. When we are present, we are not constantly chasing the next task or the next piece of content. We give ourselves the space to complete one thing before moving on to another. This leads to greater clarity, fewer mistakes and a deeper experience of whatever we are doing.
Being present does not mean being perfectly calm or free of thoughts. Thoughts will come and go, and attention will sometimes drift. Presence means noticing this and gently bringing the mind back to the present moment. That is why it is considered a skill that can be practiced, not a personality trait that some people simply have and others do not.
At its core, presence is a way of truly living our own lives instead of being scattered between the past, the future and constant external stimuli.
Being present can make stress easier to manage. Many people respond to emotional distress and uncertainty by distancing themselves from the source of the problem. Distracting ourselves from unwanted or unpleasant thoughts may bring short-term relief, but we cannot hide from reality forever. Recognizing our fears and stress triggers — and consciously accepting these feelings — is a much healthier long-term approach. A 2016 study conducted on 143 adults suggested that developing awareness of the present moment can help people cope not only with a single stressful event but also with future stressful situations.
Presence can also reduce anxious thinking. Research from 2019 shows that mindfulness practices, including awareness of the present moment, may help reduce symptoms of anxiety and depression. When you focus on the present, you pay attention to what is happening right now. These experiences can be joyful, deeply painful or anything in between. If you are going through a difficult period, it is natural to wonder how increased awareness could possibly help. Mindfulness teaches you to recognize anxious or depressive thoughts simply as thoughts — not reality and not threatening events. Over time, you can learn to notice them as they arise and interrupt their patterns before they pull you into a spiral of distress.
Presence also strengthens relationships. Have you ever spent time with a friend or partner who constantly checks their phone or says, “Sorry, what did you say?” You may have lost track of conversations yourself because your mind was elsewhere. Everyone gets distracted sometimes, but repeated disengagement can damage relationships. No one wants to feel ignored. If you often appear distracted or uninterested, loved ones may conclude that you simply do not care enough. Instead of letting your mind wander toward your partner’s flaws or toward how you wish they would behave, try focusing on the experience of the relationship moment by moment. This can help you enjoy what you appreciate about them while also addressing problems as they arise.
It may feel difficult or even strange at first — but do not give up. Over time, you will not only feel more comfortable practicing these techniques, but you may also notice that you are becoming more present in your own life. And that is the goal.
Using your five senses can help you observe your surroundings more fully. Try enjoying coffee through both taste and smell. Before putting on a new sweater, press it against your cheek and notice how soft it feels. While sitting in a room, try to identify every sound around you — distant music, birds, voices from neighboring apartments. When washing your hands, pay attention to the warmth of the water and the scent of the soap.
Focusing on your breath is another simple way to reconnect with the present. Conscious breathing exercises can be practiced in a traffic jam or during stressful situations. They help you “ground” yourself and avoid additional distractions such as excessive worrying or reaching for your phone. Inhale slowly, focusing on the sensation of your lungs expanding. Hold your breath for a count of three, then release it gently.
Practicing gratitude can also strengthen your ability to stay present. When you take time to acknowledge what you are grateful for, you naturally begin to pay more attention to those aspects of life. We often feel gratitude only when we are at risk of losing something. Even if your current situation is not ideal, try to notice small positives — your loved ones, a good internet connection, a cheerful message, blooming cherry blossoms or a sunny day.
Like any new habit, mindfulness takes time to become a regular part of everyday life. Do not be discouraged if you do not notice changes overnight. If you catch your mind wandering, gently return your attention to the present moment — without judgment or negative self-talk. Presence becomes easier with time and practice.
Staying present at work is essential for managing stress and maintaining productivity. Even if your job does not always interest or challenge you, presence can help you remain focused. Taking mindful breaks, moving consciously between tasks and pausing when you feel stuck can improve both clarity and performance.
Presence is equally important in relationships. The time you spend with loved ones is precious, and being fully engaged can deepen emotional connection. Even simple shared moments — laughter, playful activities or attentive listening — can strengthen bonds and create a greater sense of calm and belonging.
Being present in the moment is not easy. But every bit of effort you invest will be worth it.
