Oftentimes, we are told, “Be more present.”
But, what does it actually mean to be present?
As we move through life, they say 65%-90% of our daily tasks and routines are performed automatically or on “autopilot”. Daily actions become memorized by the body and brain, which is where our habitual behavior if formed.
A gentle reminder: not all habits are bad. Brushing our teeth, tying our shoes, or getting dressed, there are all helpful, necessary patterns. The point is simply this: when so much of our day becomes automatic, this means, most of the time, we can physically be somewhere, but we are not actually there.
There is a profound difference between drifting through life and actually being in your life.
So when someone encourages you to “be more present”, this is often what they are pointing toward. Presence doesn’t require meditation, a perfect mood, or a perfectly calm environment. It is simply becoming more mindful and being here.
Right here. Right now. Just as you are.
Signs You May Be on Autopilot
Take a moment to notice if any of these might feel familiar:
- You feel stuck or stagnant
- You know you want a change but don’t know how to start, where to start, or even what you want anymore
- Your days blend together
- Your schedule, your work, your kids, and the business of life have taken over and you are not sure which way is sideways
- You can’t remember
- You arrive at your destination while driving but cannot recall the traffic lights, the turns, or anything you passed along the way
- The same happens at events, meetings, or conversations… You were there, but not really there.
- Deep disconnection
- You feel little excitement, joy, or interest in things that once mattered to you
What pulls Us Into Autopilot
It is surprisingly easy to slip into autopilot, especially when things get busy or hectic. Some common triggers include:
- Overwhelming schedules
- Chronic stress
- Burnout
- Emotional strain or unresolved experiences
When the nervous system feels overloaded, the mind often defaults to efficiency and survival, and autopilot can become a coping strategy.
How to Get Off Autopilot: 3 Simple Ways to Build Presence
These practices are not intended to add more to your to-do list. They are about bringing awareness to what you are already doing. Think of them as small, steady ways to strengthen your “presence muscle.”
1. Retrain simple tasks
Take a look at all of the super simple tasks in your day that you have memorized, such as:
- Brushing your teeth
- Making your bed
- Driving to work or your next appointment
As you do these tasks, see if you can just NOTICE. Notice the floor under your feet. The temperature of the water. Pay attention as your hands or feet move. Let the task be something you experience, not just complete.
2. Tame the Monkey Mind With an Anchor
Notice how your mind wanders during these simple tasks. This isn’t a problem, it’s just what the mind tends to do.
Give your attention an anchor. Use a simple word or phrase to bring yourself to focus on what you are doing. For example, while driving, you might quietly name what you are doing:
“Gas. Brake. Light. Wheel.”
While you are brushing your teeth:
“Top. Bottom. Back. Front.”
3. Create a Micro-Pause
Presence doesn’t require a long break or a full reset. Sometimes just 5 conscious seconds.
Try this a few times during your day:
- Stop what you are doing
- Take one slow, intentional breath through your nose
- Let it out through your mouth
- Then ask, “Where am I right now? Physically? Mentally?
These pauses can act like a reset button. They interrupt autopilot and invite you back to being in your life versus just bulldozing through.
A Small Reminder
Awareness is like a muscle, it strengthens through use, not perfection. You won’t stay present all the time, and that isn’t the goal. The practice is simply noticing when you have drifted and find a way to come back.
We all deserve to slow down.
To breathe a little deeper
To find space for pauses.
And to allow ourselves to actually BE in our lives.
If you work in a high-pressure or high-performance role, presence often is the first thing to disappear. Sustainable success isn’t just about doing more or pushing harder. It’s learning how to stay connected to yourself while navigating change, responsibility, and growth.
At One Shift, I work with professionals who want to strengthen their presence, emotional agility, and ability to move through transitions without sacrificing their health, relationships or sense of purpose. www.oneshiftcoaching.com