Exerpt from “This is Good: A Journey On Overcoming Adversity
Successful performers focus on the moment, not the context. So, what can you do to stay in the moment? Learning to focus on the present moment can be not only a game changer but a life changer. After all, the present moment is the only one that matters. Almost every negative emotion we have is due to clinging on to something that happened in the past or worrying about what will happen in the future. Therefore, the key to success is learning to stay in the present moment.
When we are not in the moment because we are thinking about what’s coming up, or what is due, then it’s very easy to slip into worry or stress. Stress makes you believe that everything has to happen now. Faith reassures you that everything will happen in God’s timing.
Of course, this is easier said than done. However, we can train our brains to stay in the moment through various exercises and tips. Below you will find several suggestions (by no means is this an exhaustive list):
- Deep breathing: Breathing is simple and something we already do, but we also take it for granted and don’t pay attention to it. Setting aside time to do some focused breathing or meditation will train our brain to be able to take that one deep breath on cue. Another great exercise to increase focus is to breathe in for seven counts, hold for a count, and slowly breathe out for seven counts. As you breathe in, breathe in positive emotions. As you breathe out, see the negative emotions leaving your body.
- Use your five senses: Talk, touch, smell, see, hear. Being fully immersed in a sense helps you stay in the moment. For instance, focusing intently on what you are hearing keeps you in the present moment. The key is to get fully immersed in that sense.
- Stare at the sky for 10 seconds: This movement breaks the emotion you are having. When you bring your eyes back immediately have a positive thought or emotion to now focus on.
- Close your eyes: When you do this simple action, it activates parts of our brain linked to our imagination and multi-sensory activity. It helps us focus. It is why we often close our eyes when trying to remember an important name or detail.
- Use the acronym W.I.N: What’s Important Now. Asking yourself this question, can often refocus your mind back to what you need to do at that moment. When we win that moment, we move to the next one.
- Use a mantra: “First things first” is a good mantra. Often, we allow our brains to get overwhelmed by the big picture. Similar to W.I.N, we are breaking down our focus to one thing. What’s the first thing you need to do? Do it and then allow yourself to think about the next thing and so on. Another good one to repeat is “Right Here, Right Now.” Or use a mantra that will remind you to get back to this moment, this play, or this breath.
Too often we lose the moment by thinking ahead. Obsessing about the future creates anxiety. The goal is to win the moment, then move to the next moment. The key to success is to stay focused on what’s important in that moment. Learning to win the moment will change your life.
EXERCISE: Start to make it a habit of staying in the moment. Pick one strategy from the 6 tips previously listed and make it a goal to apply for 21 straight days.
Tami Matheny is owner of TamiMathenyCoaching. She is a Mental Game Coach and Author. Her books include: “This is Good” at: https://www.amazon.com/This-Good-Journey-Overcoming-Adversity/dp/B088T26ZBD, “The Confident Athlete: 4 Easy Steps to Build and Maintain Confidence” https://r2lc.com/the-confident-athlete-4-easy-steps-to-build-and-maintain-confidence/, “Challenger Deep: Stories, Fables, and Lessons to Help You Rise Above Adversity” https://www.amazon.com/Challenger-Deep-Stories-Fables-Adversity/dp/B09MYVSLMR and “The Confidence Journal”. All books can be purchased online at Amazon. For group discounts or signed copies contact tami@tamimatheny.com
For more information on mental training contact tami@tamimatheny.com and follow us on twitter @tamimatheny and @r2lcoaching and visit our website: http://www.tamimatheny.com
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