How can we live in the moment?

Life can be full of distractions and sometimes these interruptions can make living in the moment feel like an impossible feat.

Studies show that being present can support our wellbeing, helping us feel less stressed and more appreciative of the world around us. So how can we take the time to block out the noise and connect with the here and now?

BBC Bitesize spoke to Dr Joseph Oliver, a clinical psychologist and Associate Professor at University College London, to find out more.

What does it mean to live in the moment?

Living in the moment is a broad concept that can mean different things to different people. Often associated with being fully engaged in the here and now, it focuses on living without distraction from past regrets or future worries.

“You could probably say, in a really easy way, it’s like climbing down out of our heads and into the present, which a lot of times means connecting with our body and not being so wrapped up in our thoughts.” Dr Oliver told BBC Bitesize.

The concept focuses on presence and immersion, whether that be during a conversation, an activity, or a sensory experience.

It differs from mindfulness, a more structured practice rooted in awareness and intentionality, which has become increasing popular in recent years.

"The practice focuses on observing thoughts, emotions, and surroundings with curiosity and without judgement," Dr Oliver said.

While mindfulness is a useful tool for helping someone live in the moment, it also nurtures a deeper awareness of how the mind operates, typically with the goal of reducing stress and enhancing wellbeing.

In a 2024 study published in the British Journal of Health Psychology, researchers from the Universities of Southampton and Bath analysed the practice of mindfulness. They found that practising short bursts of daily mindfulness for just 10 minutes can improve wellbeing, ease anxiety and help promote healthier lifestyle habits.

Why is it so hard to live in the moment?

But channelling the present comes with its challenges. There are many theories for why this may be. One that Dr Oliver outlines is our languaging ability, referring to our capability to do things such as talk, think and reason.

“Humans love to language. […] It’s a really nice way to connect.” he said. But living in the present on the other hand, requires us to disconnect from conversing with others - or with ourselves - and come into our bodies, which can be a lot harder.

But that's not to say that all acts of living in the moment and mindfulness should be carried out in silence.

While some techniques, like meditation or breath awareness, may use this method, it can also be integrated into daily activities. Whether it be mindful walking, eating, or engaging in conversation with full attention, there are various ways to engage our senses in the here and now.

Top tips for living in the moment

There is no single way to practise living in the present and methods differ from person to person. While for some it could involve breathing exercises, for others it’s going outside and experiencing nature.

Dr Oliver explains that people are looking for ways they can, "weave it into their lives without having to make a radical transformation.”

This can be as simple as using the two minutes you spend brushing your teeth in the morning to pay attention to your senses, instead of the day ahead.

Taking time in your daily routine to recognise and appreciate the things you can sense around you can help anchor you in your surroundings.

This can help when we have thoughts that hinder our ability to stay present. Examples of this could be spending the entire week longing for the weekend, or feeling sad that a holiday will come to an end while still being away.

It's important to remember that living in the present is a process and, like any skill, something that will come natural with practice, even in small bouts. Dr Oliver reminds us, “Like a muscle, the more you exercise, the more available it is.”

This article was published in January 2025