I’ve been researching the power of attention and how to stay in the present moment. With futuristic as a top strength, it’s not easy. But I’m extra motivated since I heard a popular podcaster say, “Even if we live to be 100 years old, it’s just not that many days.” Full stop. 

As this year comes to a close and a new one begins, I’m giving myself permission to recalibrate my focus, being mindful of what I put my attention on. Here are some tips I’ve found on how to use our focused attention to become happier, more fulfilled and more on purpose, in case you want to do the same. So far, number 3 is my favorite!

1. Journal Your “Futuristic” Thoughts:

If you naturally think about the future (like many visionary thinkers do), it can be harder to stay present. Try writing down your future-focused thoughts and ideas in a journal so you don’t have to keep them in your head. This frees up mental space to be present. Then ask yourself, “What can I do right now to move closer to this future goal?” and take that small action.

2. Build Presence Rituals Into Your Day:

Rituals act as “anchors” to bring you back to the present, especially during moments of stress and

busyness. Try starting your morning with 5 minutes of quiet reflection, have a “mindful tea break” in the afternoon, or end your day with gratitude journaling. Use natural transitions (like after a meeting or before dinner) as mini “reset” moments to re-engage with the present.

3. Use “Mini Presence Pauses” Throughout the Day:

It’s easy to get swept up in back-to-back meetings, emails, and deadlines. Short, intentional pauses help you reset and refocus. Set a timer (like every 60-90 minutes) to pause for 1-2 minutes. During this time, close your eyes, take a few deep breaths, and check in with your body and mind. Ask yourself, “Where is my attention right now, and where do I want it to be?”