Being Present in the Moment: How to Stop Distractions from Hijacking Your Day

If we’re being honest… most days we feel pulled in a hundred directions. Between work, family, texts, emails, and a steady stream of notifications, it’s no wonder being present in the moment is so difficult. Our mindfulness is being hijacked! And yet this precious skill is one of the basic foundations of a full, richly satisfying life.

Have you ever caught yourself scrolling through social media while half-listening to a conversation? You’re not alone. Our devices and the algorithms behind them are designed to grab our attention and keep it. But the real cost isn’t just lost time. It’s lost peace, presence, and the deeper connection we crave.

If you work hard to grow, lead, and live with meaning, your attention and focus are not luxuries.  They’re pivotal to your survival and growth.

How AI-Driven Feeds Steal Our Focus

Every app on your phone is built to keep you scrolling, tapping, and reacting. AI algorithms watch what you click on and feed you more of the same, keeping your brain chasing the next hit of dopamine — that little rush you get from a like, message, or breaking headline. It’s addictive.

But here’s the thing: this constant flood of stimulation makes being present in the moment impossible. Instead of focusing on the stuff that matters, you’re distracted. So you miss…. conversations with your kids, a quiet moment with yourself, or the creative idea you’ve been trying to make space for. It chips away at your ability to focus, and most of us don’t even realize it.

Why Constant Multitasking Wears You Out

Every time you glance at your phone mid-task or jump between emails and Zoom calls, your brain has to switch gears. And it takes energy. Research shows it can take 20 minutes or more to get fully focused again after a distraction.

When you bounce between tasks all day long, your mind becomes scattered and your body tense. It ramps up stress hormones and drains your mental stamina. No wonder so many of us fall into bed exhausted but wired, unable to fully relax.

 “Dream Big, Start Small.” Here’s the one thing you can do today.

Being present in the moment doesn’t have to become a forgotten art. One of the fastest ways to reclaim your attention is to reconnect with your body. Here are some simple ways to get out of your head and back into your body: 

Pause and check in. Notice how your body feels. Are your shoulders tight? Is your jaw clenched? Is your breath shallow?

Use your senses. Look around and name five things you can see. Hear three sounds. Notice what you’re touching.

Breathe. Take three slow, deep breaths. Feel your feet on the floor.

These little resets remind your nervous system that it’s safe to slow down.

Creating ‘Tech-Free’ Zones in Your Day

You don’t have to quit your phone. But you can create small spaces where it doesn’t run your life.

Try these:

• Put your phone away at meals. Even if it’s just breakfast.
• Start and end your day screen-free. Give yourself 15 minutes in the morning and at night without a screen.
• Pick one hobby that doesn’t involve a device. Try journaling, gardening, walking, drawing, or reading a physical book.

These moments help your mind settle and make space for real presence.

Why Scattered Attention Can Make You Anxious and Low

When your attention is constantly pulled in different directions, it’s harder to notice what you need, how you feel, or what’s weighing on you. Ignoring these things doesn’t make them go away. It makes them build up over time. That’s why many people feel on edge, scattered, or emotionally flat.Reclaiming your attention isn’t just about getting more done. It’s about feeling like yourself again.

Easy Tools to Rebuild Focus

The world isn’t going to stop sending notifications. Use your power to decide how much of your life you hand over to a screen. Each time you choose presence over distraction, you’re nourishing yourself. Start small. Tiny shifts matter.

• Use a focus timer. Set it for 20-25 minutes and do just one thing.
• Take mini phone breaks. Leave it in another room while you work.
• Notice how you feel after different types of interactions. Which ones fill you up? Which leaves you drained?

As you get more intentional, you’ll notice what helps you feel present, clear, and connected.

Your attention is precious. And so are you.  Let’s reclaim it — one mindful moment at a time. I invite you to learn how Somatic Coaching can help you tune into what your body is telling you and how you can give it exactly what it needs, when it needs it.