Have More Time by Being More Present for the Time You Have
“I don’t have time!”
Yes, there are circumstances when the demands on our time outnumber the hours in the day…and…for many of us, we could ditch that feeling by simply being more present for the time we do have.
Think of an activity during which you feel as though time expands, when you don’t feel rushed or you lose track of time entirely. It most commonly happens when you’re doing something that resonates with you, when you’re caught up in the moment, neither ruminating on the past nor worrying about the future.
In other words, when you’re in the flow.
During the summer, ironically, time can seem to be at a premium. There are so many fun and interesting things to do, vacations to plan and take (and, in the workplace, the need to cover for those on vacation!), weather that seems to beckon us outdoors, long days full of sunlight stretched out before us, and underneath it all, a sense of wanting to capture time in a bottle and savor it before the cold and dark of winter descends once again (at least that’s common here in New England - maybe it’s different where you are).
The good news is, you can create the sense that your time is expansive and cultivate that feeling of flow by practicing being present. Letting your body, your mind, and your attention all be in the same time zone, so to speak, allows you to more completely immerse yourself in the moment unfolding around you - and that is the goal of all the mindfulness advice around “being here now.”
We like to say that all the mindfulness advice in the world is only as good as our ability to apply it, so here are a few simple ways you can do that starting right now:
Connect presence practices to something you’re already doing. Habit stacking really helps! For example, when you’re putting on your sunblock, only put on your sunblock. Practice focusing your attention on the task at hand - how many observations can you make about the sunblock and the act of applying it? Use all your senses, resist the urge to rush through the task and get to the next thing. Let the task be the thing.
Before you begin an activity, pause for a purpose. Take a moment to set an intention for your experience. It could be as simple as, “I will pay attention to what is right here, right now.” If your attention drifts into the past (which might show up as feelings of regret, sadness, frustration, or anger) gently bring your attention back to the present moment by reminding yourself of your intention. Tune in to what’s happening the same way you focused on applying your sunblock - engage all your senses to ground yourself in the moment.
After an activity, pause again. Take a mental stroll down memory lane, and note for yourself a few things you really enjoyed. You could write them down in a journal if you’d like - and if you’re not someone who journals, it’s ok, it’ll still work!. The important thing is to take the time to really secure the good parts of the experience in your memory. Let them take up space in your brain, linger in the pleasantness of the moment and validate your ability to be present for it.
By creating those cues for yourself, you’re programming your brain to be here now. You’re focusing your senses on the experience at hand. You’re creating space for more meaningful interactions with people, more thoughtful conversations, and deeper connections. You’re creating space for joy, space to be surprised and delighted by details you might have otherwise missed if your attention was elsewhere or elsewhen.
You can apply this advice at work or in any organizational setting, as well. Being present in a meeting, when composing an email, or in any interaction will yield different outcomes than letting your body show up while your attention is somewhere - or some when - else. Any time you can get your mind, body, and attention in the same place at the same time - that’s presence. That’s the “be here now” that the mindfulness advice is advising. Now you know a few simple ways to create that for yourself.
Practicing presence is a solid step toward cultivating flow, finding more value in the ways you spend your time, and enjoying the time you’re spending on whatever it is you’re doing. You’re building a different relationship with time that will reward you with the sense that you have more of it.