How to Cultivate Presence and Grounding in the Moment

In our hyperconnected world, true presence has become rare. As ambitious moms, partners, and professionals, we're constantly pulled in multiple directions—notifications ping, schedules (and emotions) overflow, and to-do lists never end.

When we're truly present, we experience life more deeply, connect more authentically with loved ones, and make decisions aligned with our values rather than our anxieties.

Presence isn't about adding another item to your to-do list. It's about reclaiming moments that already exist in your day.

Try out these 3 practices to support you in practicing presence:

Create a 3 breath transition ritual

Before entering a new space, take three conscious breaths while feeling your feet firmly planted on the ground. Place physical reminders—a plant by the door or a charm on your desk—to trigger this practice.

Try the “first 5 minutes” technique

When beginning any interaction, commit to 5 minutes of complete presence. Put devices away, maintain eye contact, and listen without planning your response.

Schedule 15 minutes of presence

Block 15-minute "presence appointments" in your calendar daily. During this time, engage in one activity with complete attention—whether reading to your kid(s) or simply sitting outside in the sunshine.

When we practice presence, we activate our parasympathetic nervous system, counteracting stress and enhancing our ability to connect and find joy.

Each small practice creates new neural pathways that, over time, make presence your default state. Research shows that when we're fully present, we make decisions that align with our deeper values rather than responding to anxiety.

Remember–presence isn't perfection. It's practice. These strategic moments of presence create a ripple effect, influencing how you experience your entire life.

Consistency beats intensity. Small, regular moments of presence build the foundation for a more grounded, connected life.