How to be present in the moment?

To be present in the moment, focusing on external sensations rather than internal thoughts is effective. According to Andrew Huberman, stopping the flow of wandering thoughts requires directing your attention to things happening around you or to physical sensations. This shift helps you disengage from the internal barrage of thoughts, feelings, and memories that often arise chaotically when you focus too intently on your inner experiences 1.

Moreover, practicing mindfulness by observing not just yourself but also your environment can significantly enhance well-being and presence. This balance between internal and external awareness can lead to a greater sense of happiness 1.

Additionally, it's valuable to deliberately move your awareness along what is known as the interoceptive-exteroceptive continuum. This practice involves shifting focus between internal sensations (like breathing) and external observations (like sights and sounds), which can help improve functionality in daily life by keeping you engaged and adaptive to varying situations 2.

These techniques underscore the importance of being fully engaged with the present moment to enhance mood and overall happiness, as continual mind wandering—even to pleasant thoughts—often contributes to unhappiness 3.