With constant emails, notifications, and your friend’s group chat popping off with pictures of babies, dogs or memes (or all three!) – it’s a constant challenge to remain present, both at work and at home. So, when those small little moments of true presence arise, it feels like a rare luxury.
As a coach, I believe that cultivating presence is essential for fostering meaningful connections and achieving personal and professional growth. Learning how to be present is so enriching – it truly changes every aspect of your life.
Here are a few ways to help you cultivate presence in your daily experiences – I know what you’re thinking, but just going through the motions isn’t the same as being present.
- Active Listening
Learning how to actively listen is at the heart of meaningful communication and deeper connection. We’ve all been in a coversation where you cannot wait for the other person to stop rambling on so that you can share your funny anecdote or start explaining how you feel or why they’re wrong. This is listening to respond, rather than listening to understand. As much as i’m sure your anecdote is very funny, try to save it for a more appropriate time.
Instead, try being fully present in the moment. Set asides all distractions and give your undivided attention to the speaker. Maintain eye contact, observe their body language and listen to the things they’re not saying. There are so many non-verbl cues that we ignore in conversations. Start taking note of the things they’re not saying.
2. Purposeful communication:
Purposeful communication is about speaking with clarity, intention, and authenticity. It involves aligning your words with your values, goals, and intentions. There is so much fluff in the way we communicate with each other that sometimes the meaning of what we’re trying to convey is compleltely lost.
One way to speak with purpose it to take a minute. Before speaking, clarify your intentions and gather your thoughts. What message do you want to convey? How do you want the other person to feel or respond? By consciously aligning your communication with your purpose, you can foster deeper connections and avoid misunderstandings or misinterpretations.
When you force yourself to acknowledge the way you’re speaking and why you’re speaking, you will naturally be more present in the moment and minimise the fluff.
3) Set Boundaries. And stick to them!
Our work and home lives have become intrinsically linked in the last few years. With more flexibility and freedom to work in ways that fit our home lives, many of us are taking work home with us, literally.
If you’re lucky enough to not have a commute longer than the 30 second walk downstairs to the kitchen table, you might be cursed with work-life boundary issues.
Setting boundaries is essential for maintaining presence in the two distinct spheres of work and play. As a coach, I often see clients who struggle to switch off or work life intruding on their family time. But, it’s important to establish clear boundaries and stick to them. These boundaries should honour your time, your energy, and most importantly, your well-being.
Learn to prioritise your commitments, delegate tasks and set realistic expectations for yourself. Remember, that saying no is completely justified, and crucially, saying no without a justification or excuse is completely acceptable too.
When you set these boundaries with yourself, and make a conscious effort to honour them and maintain them, you create space for meaningful engagements, focussed attention and genuine connection at work and at home.
If you need help being present in your work life or at home, contact us today to see how we can support you on your journey to a more present and meaningful life.