Tuning into the present moment can be a really useful skill when you’re experiencing a strong emotion. Unfortunately, as with any new skill, it takes some time get comfortable with it and even to remember to use it in the first place.
To help you remember to tune into the present, you might select a cue or some other reminder, like a sticker on your computer screen or phone so that when you see it, it’ll prompt you to step back into the present and do a quick three-point check, asking yourself about what you’re experiencing in each of the three emotional components. So, in other words:
- What am I thinking?
- What am I feeling – both emotionally and physically?
- What am I doing?
You then can use this cue during times of distress to bring you back to the present to check in about what is actually going on.
It’s important to remember that the focus of the cue is to remind you to do a quick check-in in the moment, not as a way of avoiding what’s happening in the moment.
When you do take the time to focus on the present moment, it can be useful, especially you’re trying to make mindfulness a habit, to make a written note of when you practiced it and what you experienced. The Mindfulness Tracking Form can help with this.
Sample
Mindfulness Tracking Form |
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| Day | What you noticed | How effective were you at staying in the present (0-10)? (0 = not at all and 10 is fully) |
| Monday | ||
| Tuesday | ||
| Wednesday | ||
| Thursday | ||
| Friday | ||
| Saturday | ||
| Sunday | ||
Online Form