How to live in the moment and stop worrying about the future

While others look forward to the coming years with hope and optimism, some can’t seem to find their own inspiration to feel positive and hopeful for the future ahead. Being anxious about what tomorrow can bring is a normal and valid feeling, especially when you are still trying to navigate life on your own.

If you are one of those people who always worry about the future, then this article will help you find the most motivating and empowering tips that you should always remember whenever you feel down, anxious or hopeless.

Here are effective ways to stop worrying about the future and help you live a happier and care-free life.

1. Make a list of everything that you wish to accomplish.
Don’t just sit there thinking about the things that you need to accomplish in the future. What you can do is to actually make a list – literally. Take note and enumerate everything that you need to do in your social, professional, academic or even love life.

Doing this will make you feel that you are still in control and won’t be overwhelmed by everything that needs to be done.

2. Create a clear picture of your short-term and long-term goals.
In connection to the first section, you have to identify your short-term and long-term goals so that you know which aspects of your life you should prioritize.

For instance, if you are still a student, focus on your studies and not on your romantic relationship. You will have plenty of time in the future to find the one but you only have a limited time (and resources) for your academic life.

3. Stop procrastinating and start checking off items on your to-do list.
If you don’t want to worry about the future, stop creating problems and extra responsibilities for your future self: stop procrastinating and completely let go of this bad and unproductive habit. While it’s easier said than done, it’s actually possible as long as you motivate yourself to become a better person – not for other people, but for your own good.

4. Avoid over-thinking and over-analyzing situations.
Sometimes, your worries about the future are all in your head. Over-thinking and over-analyzing things can even create problems that don’t even exist, so before you start panicking and feeling overwhelmed, just relax and take time to properly look at the situation.

If you are feeling confused or anxious about something, talk to a friend and ask for their opinion. Sometimes, your judgment gets clouded by your own negative thoughts – and this is where a good friend’s opinion can be enlightening.

5. Don’t make your future-self carry the burden of your present actions.
As mentioned before, don’t leave extra responsibilities for your future self. More importantly, don’t create problems in the present that will surely have long-term consequences. For example, if you are an employee, you have to make sure that you do your job right. Perform your best so that you won’t be thinking about possible problems that could arise from neglecting your duties.

Additionally, don’t be impulsive when it comes to making decisions about the money. A bad financial record is one of the most common stressors that often haunt people – so don’t let careless money decisions ruin your life, too.

6. Rely on good and trustworthy people in your professional and social life.
Most people’s worries actually come from situations wherein they trusted the wrong person and they were left to take the burden of the consequences. If you don’t want to worry about the future, make sure that you are choosing the people you interact and work with.

By being with the right and trustworthy people, you know that you don’t have to worry about the possibilities of betrayal and disappointments.

7. Keep your friends close – and spend more time with your family.
If you have a strong support system, you don’t have to worry about what is going to happen next even if you’re going through tough times. This is because you are assured that there will be people who will be there to make you feel safe, people who will encourage you to be strong no matter what.

8. Invest your time, money, and energy in the things that matter.
Investing in something in the present is a sure way to ensure that you will have a brighter future. Money, your effort, and even your time should be properly invested in the things that really matter: your professional life, your family, your relationships, etc.

9. Stop wasting your time on unproductive and unfulfilling roles.
Start doing what you truly want in life before all you have is regret. You don’t have to worry about the future as long as you know that what you are working so hard for is something that really makes you feel whole.

More importantly, stop wasting your time on the things that do not last. Focus on what is more permanent and something that has a long-term effect on your life. This includes jobs, things, and even relationships.

10. Never make a decision without thinking of its future consequences.
Make sure that for every decision you make, you considered their future consequences. However, there are times when no matter which side you pick or which option you take, there will always be consequences – so make sure that they will all be worth it in the long run.

11. Live in the present – but make sure to save something for the future.
It’s good to have a healthy balance between the present and the future, especially when it comes to how you live a happy and fulfilling life. Live for the moment, give it your all, but also do not forget to save something for the future.

12. Stay mentally, emotionally, and physically healthy.
Health is wealth – and it’s the kind of richness and abundance that will make you feel secure and certain of a bright future. If you want to look forward to a more comfortable life after five or ten years, then you have to live and stay emotionally and physically healthy.

If you are strong, you know that you’ll have the energy and the motivation to keep going – no matter what the future brings.

Hopefully, these pieces of advice can now help you look at the future more confidently. However, you have to remember that while it’s important to have a positive attitude towards life and everything that it can offer, you have to make sure that you’re also being realistic.

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How to live in the moment and stop worrying about the future

We’re taught at a young age that we should have our lives already mapped out. As a kid, you’re asked a million times, “what do you want to be when you grow up?” and as an adult, you’re bombarded with “when are you getting married?” and we start wondering to ourselves how to be happy with now.

According to society, your career goals should be reached and you should be married with kids all at a certain age. What we all need to remember is that everyone is different. Life shouldn’t be looked at as a competition because we all move at our own speed.

Everything will happen for you in due time, which is why it’s so important to learn to enjoy everyday.

Time is so precious because we don’t have forever. Life is meant to be lived! It’s not meant for us to sit around worrying about things that may or may not happen 10 years from now! I have news for you: things almost never go according to plan anyway, so why worry about it so much?

The universe is going to do what the universe wants to do, so sometimes it’s better to just let it all go and ride the wave. You’ll find that your days become so much more memorable when you start to live in the moment.

Living in the moment is something we all struggle with, especially in this day in age with all the electronic devices at our disposal, but it’s something we should all master.

It’s true, you’re only young once, so make the most of it! Here are some tips that will help you learn how to live your days to the fullest!

1. Put the phone down (seriously.)

Putting away your cell phone is a simple yet hard task for most of us. We’re so used to being plugged in on what’s going on in our digital worlds that we forget to pay attention to what’s happening in the moment.

We spend so much time looking down at our screens and it’s not only bad for your posture, but bad for your well being.

As obvious as this sounds, it’s true: when you’re looking down, you’re not looking up. When you’re not looking up, you’re not really here.

Take your eyes off the phone and start admiring the exciting world around you. If this is hard for you, start slowly. For example, try just going one hour without checking your phone and put it on silent so you’re not tempted to check a text when you hear your phone ring.

2. Delete your social media accounts (gasp!)

Thanks to the creation of social media, we’ve become invested in the lives of others. So invested, that many people forget to live their own lives.

Studies show that social media use is correlated with depression, and it’s become an unhealthy obsession for some, especially young teens. People get jealous or may feel like their lives aren’t as fullfilled because of what they see on social media platforms like Instagram. Celebrities and social media influencers are payed to put out exciting content, such as travel photos and delcious meals.

What we need to remember, is that nothing is ever as it seems. Pictures can be altered and photoshopped, and people put on a show for their followers.

Subscribe to our newsletter.

Instead of worrying about how much fun it looks like you’re having in your social media photos, delete the apps off your phone and go actually have fun!

You’ll only see a positive outcome from going on a social media cleanse because instead of swiping and double tapping, you’ll be going out and living.

3. Learn to meditate.

Meditation will not only calm you down, but it will also teach you how to live in the moment. Meditating trains your mind, body and soul to just be. Be where you are in this moment and don’t think about anything else.

You’ll gain a new appreciation for the earth and you’ll start to feel more grounded and connected to it.

Meditation helped me through stressful situations immensly. I felt stuck because of my routine. It felt like I was living the same day over and over again, so I decided to switch things up by listening to different guided meditations on my phone daily. I saw a big difference in myself when I started meditating on a daily basis. I felt more calm and it got easier to let go of my stresses of the future.

Try it and I’m sure you’ll see a big difference in yourself too!

4. Take less pictures.

I’m definitely guilty of this one! Me and my friends take way too many pictures! Don’t get me wrong, it’s nice to have photos to look back on, but it’s unnecessary to take too many meaningless photos.

For example, when my friends and I go out, they’ll take videos of places we go to and they’ll even take pictures of their food. Why is it that we can’t enjoy a meal without getting a picture of it first? I feel like part of the reason is a fear of missing out (major FOMO). It’s almost like there’s this unspoken pressure to remeber everything that happened, so some people literally take a picture of everything. Maybe we feel like, the more pictures we have, the more memories we made — but that’s not true.

This happens a lot at concerts too. Instead of enjoying the show, all you see is cellphones in the air recording the whole concert. I’ve even watched people take videos the whole time they’re on a Disney ride that they waited an hour or more to get on. That’s no way to live!

Stop viewing the world through an iphone camera and start experiencing it through your own eyes. You’ll remeber more than you will by scrolling through hundreds of photos that you’ll never print out off your phone.

Lauren Margolis is a writer who covers astrology, pop culture and relationship topics.

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General stress

People spend so much of their time regretting the past and worrying about the future. But it’s not worth it! Even what happened yesterday doesn’t matter anymore! Let go of the past and the future and make the most of every moment.

Stay Grounded

If you only do one thing to help you live a better life, this is it: live in the present moment. Here and now is the only time in which you can influence what happens. Don’t waste time and energy worrying about events in the past. And don’t lose sleep over things that might not ever happen.

To keep yourself grounded, ask yourself these questions:

  • Are my anxieties about the future stopping me from living my best life here and now?
  • Are regrets about things that happened in the past embittering the present?
  • Am I getting up every morning determined to make the most of every day, whatever it brings?

Bach flowers mix 71 helps to:

  • Remove irritability as a result of stress
  • Solve the nervousness typical to stress
  • Reduce the anxiety attacks
  • To be able to concentrate better
  • Prevent from going into dejection as a result of stress

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Accept the reality

Accepting reality is the first step in overcoming the challenges we face in our lives. Once you stop worrying about what might happen and start living in the present, you can fully embrace the moment and accept it as it is. As soon as we stop resisting our current situation, worries evaporate, stress and tension melt away and this gives us the strength we need to take the first steps towards creating a better future life for ourselves.

Make a decision

Worried about taking a decisive step? Just do it! Once you’ve made a clear decision, many of your anxieties will disappear and as soon as you put your plan into action, the rest of your worries will soon vanish. Taking these three simple steps will help to banish many of your anxieties:

  • Write down what it is that’s worrying you and list some things you can do about it
  • Look at your options and decide what you’re going to do
  • Do it – and don’t put it off until tomorrow, start at once!

Take a break

To let go of worries, take frequent breaks. When you’re stressed and worried, it’s tempting to just keep on going. However, fatigue can make worries seem worse so however busy you are, it’s important to take regular breaks for rest and relaxation. A tired mind is not in the best state for problem solving or clear thinking.

If you find it hard to switch off and relax, Bach Flower Mix 47 will reduce anxiety, boost your energy, and helo you to get a better night’s sleep.

Stop worrying about what others think of you

Anxiety about the opinion of others takes up so much mental space and drains our energy. While you might worry that others are constantly thinking about you and what you’re up to, the truth is that they’re just as likely to be worrying about what you think of them. Forget about the opinions of other people, whether good or bad but live the life you want to live. Bach Flower Mix 85 is an effective way to reduce everyday fears and worries, helping to treat panic attacks and support you as you take on fresh challenges.

Keep busy

When you’re happily occupied with a task that requires concentration, you experience “flow”, the phenomenon when time passes unnoticed and your fears and worries disappear. Taking up a new sport or hobby is one of the best ways of living in the moment. Baking, tennis, painting or learning Spanish, it doesn’t matter what as long as it’s something you enjoy!

Relax at work

Learn to relax while you’re working! It might sound counterintuitive but taking frequent breaks to stretch and relax is a great way to banish anxieties and stress. Don’t make things harder than they need to be: make sure that your workstation is set up to be as comfortable as possible. A simple change such as adjusting your chair can make a big difference.

Get into the habit of checking your stress levels several times a day. Whenever you feel the tension building up in your shoulders and neck, stretch, take a few deep breaths and relax. You might find it helps to set some alerts that remind you to pause and relax every half hour throughout the day. Bach Flower Mix 83 is another option for overcoming negative feelings, boosting concentration and improving your performance at work.

While we all need time to reflect and make plans, be careful that regrets about the past and fears about the future don’t stop you from enjoying the present. Stop worrying about the things you can’t control and live in the moment!

To live in the moment means to stay highly focused and concentrated on the present. You have to be mentally strong in your strategies to drive your present. Have little or no concern about your future, nor worry about your past.

You have to sustain the practice of living in the moment. This is great and tough art, but when you follow, it results in a happier, rewarding, and more fulfilling life. You gain control over your emotions that wander around the past for no cause.

It is okay to worry about your past as long as it constructs your present and portrays a brighter and successful future. You have to be consciously aware of the factors that are driving your present.

9 Ways to stop worrying about the past or future and live in the moment

Here are a couple of ways in which you can refrain yourself worrying about your past or future. By employing these techniques, you will understand better how to align yourselves and live in the moment .

1. Accept the past. Do not try to mend it.

The past is something that will never come back to you for repair works. You don’t get a second similar chance in life. So, do not sit and feel sad for unwarranted circumstances of the past. Think with a maturity that you can never control the events that already occurred. With this attitude in mind, live in the present moment.

2. Stay positive by wearing a smile.

Always keep smiling at heart. With a smile, your self-esteem boosts. Self-esteem and self-reliance also boost by practicing meditation daily. You tend to pay more attention to the task you are pursuing now, in this very moment. With a smile over face and meditation in mind, you also spread positive energy to your surroundings, making your ambiance healthy to work and live in.

3. Appreciate the moment and congratulate yourself.

Assume as if this is the last phase in your life and then live in the moment . Appreciate every second of your work and effort. Envision your progress, and applaud your credits. Give yourself a pat on the back, bagged by constructive feedback and return gifts for extending healthy cooperation and support all along.

4. Stop worrying about tomorrow.

Realize that tomorrow comes only when today is over. Also, note that you don’t really know what is in store in your future. The only gift you have in hand is today, now, and this very moment. So give your best without worrying about tomorrow. Love to do what you are doing now. Enjoy every aspect of your work. This teaches you how to live in the moment on a best effort basis.

5. Change with the changing times.

Think from newer viewpoints. It is okay to learn from mistakes, be it your own mistakes or the mistakes made by others. However, apprehend that yesterday’s solutions and strategies may not work today. Each situation is unique and needs to be dealt with a unique strategy. You keep facing newer obstacles and challenges in life day after day. Encounter them with dignity and courage and help yourself live in the moment.

6. Influence your own self.

You are the best person to take care of yourself. Interact a lot with your inner voice and help yourself understand how to live in the present moment . Exercise decisions that you take care of on your own. Sit in peace and focus on your breathing and the clock ticking. Erase your internal worries and keep aside your addictions and carvings. Do not also let external factors influence you. Live now as if there is no more next.

7. Set yourself busy and race your mind.

Schedule your daily tasks. Fit in your ad-hoc tasks. Keep yourself engaged with tasks that you need to handle on the personal and professional front. Race your mind in a way that you live up to give your best at the moment, without having to break for a second, worrying about your yesterday or your tomorrow.

8. Shift your anxieties from mind to air.

Make a list of all your worries on a piece of paper and burn down the paper into ashes. Let them not chase you now. Speak to your anxieties and tell them you will give them time later. Live in the moment and deliver your finest art. If required, step into nature to find peace and work with utmost dedication.

9. Spend time with your own self.

Cook your favorite dish, eat your favorite foods, shop your favorite items, and execute all your favorites. Do all those activities that make you happy. Also, do activities that interest you most. Engage yourself for yourself in giving the best of yourself.

To conclude, a traveling mind is generally unproductive and uncreative in nature. You know that one thought doesn’t end with it. It stretches to a series of thoughts, usually endless cornering you towards ill health by mind and body. It is, therefore, important that you practice mindfulness and master the art of living in the moment. Doing so lets you move on in life.

Science shows you can contain your worries to 30 minutes each day.

How to live in the moment and stop worrying about the future

“I just can’t shut off my brain. I worry so much I can’t pay attention to what I’m doing.” I hear comments like this in my therapy office on a daily basis. Whether you’re constantly worried about money, or you just can’t stop imagining worst-case scenarios, anxiety can be a major problem.

Ruminating about the past and worrying about the future makes it impossible to stay in the present moment. Consequently, worrying will impair your performance and affect almost everything you do.

It can also take a major toll on your relationships. If you’re distracted all the time, or you introduce “what if. ” questions into your conversations, because you’re predicting terrible outcomes, those around you may grow weary.

The good news is, there’s a simple strategy that can help you contain your worrying. It sounds counterintuitive, but it really works.

Schedule Time to Worry

Most of the worriers who enter my therapy office are hoping for a quick solution. I don’t blame them—worrying takes a toll on your well-being. But there isn’t a magic trick or a special pill that instantly cures worrying.

However, there are several cognitive behavioral strategies that can reduce worrying. And one of the most effective solutions is to schedule time to worry.

That means setting aside 30 minutes each day to worry. Mark it in your calendar or add it to your schedule. Make it consistent if you can, like “I’ll worry from 7 to 7:30 p.m. every night.”

Then, whenever you catch yourself worrying outside of that time frame, remind yourself it’s not time to worry, and you’ll have plenty of time to think about those worries during your scheduled time.

Once you arrive at your scheduled worry time, worry all you want. Sit and think about your worries, or write them down—whichever you prefer.

Then, after 30 minutes have passed, tell yourself it’s time to get back to your everyday life. With practice, it’ll help you contain your worries to just 30 minutes a day.

Why It Works

Several studies have found that scheduling time to worry is an effective way to reduce anxiety. And most studies have found that people experience relief in about two weeks.

A study performed by researchers at Penn State separated participants into two groups. One group was told to schedule time to worry, and the other group was told to continue worrying as usual.

The individuals who scheduled time to worry experienced a significant decrease in anxiety, compared to the control group.

Additionally, those individuals who scheduled time to worry also slept better (insomnia is often linked with anxiety).

So why does this work? One reason is that worrying has no limits. You could worry about the same things over and over again forever. Or you could find endless things to worry about.

Scheduling time to worry contains your worrisome thoughts to just 30 minutes. So if you’re used to worrying half of your waking hours, you’ll get a lot of time back.

Limiting your time to worry can also help you make your worrying time productive. Rather than ruminating (which involves dwelling on the problem), you’ll be more likely to look for a solution when you know there’s a clear limit to how much time you can spend thinking about an issue.

Tips for Getting Started

Here are the quick and simple strategies for reducing the amount of time and energy you devote to your worries:

  1. Pick a 30-minute time slot to worry and put it in your schedule every day.
  2. Keep your worry time and place as consistent as possible, and don’t schedule it too close to bedtime.
  3. If you catch yourself worrying outside your allotted time, remind yourself that you’ll worry later. (Write down your worry right away if you’re worried you’re going to forget about it.)
  4. When you reach your worry time, set a timer for 30 minutes.
  5. Sit and think, or write your worries in a notebook, whichever you prefer.
  6. Keep practicing and you’ll find that warding off your worries gets easier over time.

Schedule time to worry for two weeks, and you’ll likely notice that you’re feeling better and sleeping better, because your worrisome thoughts will no longer drain your mental strength all day long.

If your anxiety is serious, however, it’s important to see a trained mental health professional. Anxiety disorders are treatable, and without help, they can grow worse over time.

This article originally appeared on Inc.com.

LinkedIn Image Credit: The_Molostock/Shutterstock

How to live in the moment and stop worrying about the future

We’re taught at a young age that we should have our lives already mapped out. As a kid, you’re asked a million times, “what do you want to be when you grow up?” and as an adult, you’re bombarded with “when are you getting married?” and we start wondering to ourselves how to be happy with now.

According to society, your career goals should be reached and you should be married with kids all at a certain age. What we all need to remember is that everyone is different. Life shouldn’t be looked at as a competition because we all move at our own speed.

Everything will happen for you in due time, which is why it’s so important to learn to enjoy everyday.

Time is so precious because we don’t have forever. Life is meant to be lived! It’s not meant for us to sit around worrying about things that may or may not happen 10 years from now! I have news for you: things almost never go according to plan anyway, so why worry about it so much?

The universe is going to do what the universe wants to do, so sometimes it’s better to just let it all go and ride the wave. You’ll find that your days become so much more memorable when you start to live in the moment.

Living in the moment is something we all struggle with, especially in this day in age with all the electronic devices at our disposal, but it’s something we should all master.

It’s true, you’re only young once, so make the most of it! Here are some tips that will help you learn how to live your days to the fullest!

1. Put the phone down (seriously.)

Putting away your cell phone is a simple yet hard task for most of us. We’re so used to being plugged in on what’s going on in our digital worlds that we forget to pay attention to what’s happening in the moment.

We spend so much time looking down at our screens and it’s not only bad for your posture, but bad for your well being.

As obvious as this sounds, it’s true: when you’re looking down, you’re not looking up. When you’re not looking up, you’re not really here.

Take your eyes off the phone and start admiring the exciting world around you. If this is hard for you, start slowly. For example, try just going one hour without checking your phone and put it on silent so you’re not tempted to check a text when you hear your phone ring.

2. Delete your social media accounts (gasp!)

Thanks to the creation of social media, we’ve become invested in the lives of others. So invested, that many people forget to live their own lives.

Studies show that social media use is correlated with depression, and it’s become an unhealthy obsession for some, especially young teens. People get jealous or may feel like their lives aren’t as fullfilled because of what they see on social media platforms like Instagram. Celebrities and social media influencers are payed to put out exciting content, such as travel photos and delcious meals.

What we need to remember, is that nothing is ever as it seems. Pictures can be altered and photoshopped, and people put on a show for their followers.

Subscribe to our newsletter.

Instead of worrying about how much fun it looks like you’re having in your social media photos, delete the apps off your phone and go actually have fun!

You’ll only see a positive outcome from going on a social media cleanse because instead of swiping and double tapping, you’ll be going out and living.

3. Learn to meditate.

Meditation will not only calm you down, but it will also teach you how to live in the moment. Meditating trains your mind, body and soul to just be. Be where you are in this moment and don’t think about anything else.

You’ll gain a new appreciation for the earth and you’ll start to feel more grounded and connected to it.

Meditation helped me through stressful situations immensly. I felt stuck because of my routine. It felt like I was living the same day over and over again, so I decided to switch things up by listening to different guided meditations on my phone daily. I saw a big difference in myself when I started meditating on a daily basis. I felt more calm and it got easier to let go of my stresses of the future.

Try it and I’m sure you’ll see a big difference in yourself too!

4. Take less pictures.

I’m definitely guilty of this one! Me and my friends take way too many pictures! Don’t get me wrong, it’s nice to have photos to look back on, but it’s unnecessary to take too many meaningless photos.

For example, when my friends and I go out, they’ll take videos of places we go to and they’ll even take pictures of their food. Why is it that we can’t enjoy a meal without getting a picture of it first? I feel like part of the reason is a fear of missing out (major FOMO). It’s almost like there’s this unspoken pressure to remeber everything that happened, so some people literally take a picture of everything. Maybe we feel like, the more pictures we have, the more memories we made — but that’s not true.

This happens a lot at concerts too. Instead of enjoying the show, all you see is cellphones in the air recording the whole concert. I’ve even watched people take videos the whole time they’re on a Disney ride that they waited an hour or more to get on. That’s no way to live!

Stop viewing the world through an iphone camera and start experiencing it through your own eyes. You’ll remeber more than you will by scrolling through hundreds of photos that you’ll never print out off your phone.

Lauren Margolis is a writer who covers astrology, pop culture and relationship topics.

Many of us spend each day thinking ahead to the next day or even the next month. I know from first-hand experience that thinking about my day-to-day can lead to me endlessly worrying about the future. I often stress over graduating college and being unable to find a job. My sibling worries about turning 30 years and being unsatsified with life. As you are reading this, you may resonate with the uneasiness my sibling and I feel. Or, you may have even begun thinking about worries of your own. That’s why I’ve rounded up five tips to help you prevent yourself from worrying about the future. Keep scrolling to read through them all.

1. Live In The Present Moment

How to live in the moment and stop worrying about the future

Worrying can distract us from the world that is right in front of our eyes. You can combat this worrying by paying attention and indulging into the life that is right in front of you. For example, if you are eating dinner with your family, try to be present during the dinner. You can become engaged by talking to your family, chewing your food slowly and embracing the taste of the meal, and taking in the scenery of your kitchen or the restaurant you are in.

2. Play Out Your Worries

How to live in the moment and stop worrying about the future

Write down your worries. Viewing your worries on paper help you view them from a different perspective. For example, one of your worries may be failing a challenging course and having to retake it. Write down what life will be like if you failed the course. Did you get hurt? Did life change drastically? You may realize that failing that course was not the end of the world. Writing down your worries will help you realize that they are not as bad as you think. This practice will also help you begin to come up with practical solutions.

3. Set Aside Time To Worry

How to live in the moment and stop worrying about the future

In your daily routine, set aside time to worry. During this time, you can think of particular aspects of your life that worry you. You can allot three to five minutes to let yourself worry. If you find yourself worrying before the allotted time, write down what you are thinking about and get back to it during your worry session.

4. Realize That You Are Not A Fortune Teller

How to live in the moment and stop worrying about the future

If you think a situation will have a negative outcome, then you are attempting to predict the future. The future is uncertain. You will know nothing of the future until you encounter it, so don’t overthink it now.

You can control worry by following the tips mentioned above. You do not need to worry so much because worrying can lead to health problems. And I am sure your family and friends would like you to stay healthy so you can stay around for a long time.

Which of these tips do you plan to implement into your daily life? Let us know by leaving a comment below!

Science shows you can contain your worries to 30 minutes each day.

How to live in the moment and stop worrying about the future

“I just can’t shut off my brain. I worry so much I can’t pay attention to what I’m doing.” I hear comments like this in my therapy office on a daily basis. Whether you’re constantly worried about money, or you just can’t stop imagining worst-case scenarios, anxiety can be a major problem.

Ruminating about the past and worrying about the future makes it impossible to stay in the present moment. Consequently, worrying will impair your performance and affect almost everything you do.

It can also take a major toll on your relationships. If you’re distracted all the time, or you introduce “what if. ” questions into your conversations, because you’re predicting terrible outcomes, those around you may grow weary.

The good news is, there’s a simple strategy that can help you contain your worrying. It sounds counterintuitive, but it really works.

Schedule Time to Worry

Most of the worriers who enter my therapy office are hoping for a quick solution. I don’t blame them—worrying takes a toll on your well-being. But there isn’t a magic trick or a special pill that instantly cures worrying.

However, there are several cognitive behavioral strategies that can reduce worrying. And one of the most effective solutions is to schedule time to worry.

That means setting aside 30 minutes each day to worry. Mark it in your calendar or add it to your schedule. Make it consistent if you can, like “I’ll worry from 7 to 7:30 p.m. every night.”

Then, whenever you catch yourself worrying outside of that time frame, remind yourself it’s not time to worry, and you’ll have plenty of time to think about those worries during your scheduled time.

Once you arrive at your scheduled worry time, worry all you want. Sit and think about your worries, or write them down—whichever you prefer.

Then, after 30 minutes have passed, tell yourself it’s time to get back to your everyday life. With practice, it’ll help you contain your worries to just 30 minutes a day.

Why It Works

Several studies have found that scheduling time to worry is an effective way to reduce anxiety. And most studies have found that people experience relief in about two weeks.

A study performed by researchers at Penn State separated participants into two groups. One group was told to schedule time to worry, and the other group was told to continue worrying as usual.

The individuals who scheduled time to worry experienced a significant decrease in anxiety, compared to the control group.

Additionally, those individuals who scheduled time to worry also slept better (insomnia is often linked with anxiety).

So why does this work? One reason is that worrying has no limits. You could worry about the same things over and over again forever. Or you could find endless things to worry about.

Scheduling time to worry contains your worrisome thoughts to just 30 minutes. So if you’re used to worrying half of your waking hours, you’ll get a lot of time back.

Limiting your time to worry can also help you make your worrying time productive. Rather than ruminating (which involves dwelling on the problem), you’ll be more likely to look for a solution when you know there’s a clear limit to how much time you can spend thinking about an issue.

Tips for Getting Started

Here are the quick and simple strategies for reducing the amount of time and energy you devote to your worries:

  1. Pick a 30-minute time slot to worry and put it in your schedule every day.
  2. Keep your worry time and place as consistent as possible, and don’t schedule it too close to bedtime.
  3. If you catch yourself worrying outside your allotted time, remind yourself that you’ll worry later. (Write down your worry right away if you’re worried you’re going to forget about it.)
  4. When you reach your worry time, set a timer for 30 minutes.
  5. Sit and think, or write your worries in a notebook, whichever you prefer.
  6. Keep practicing and you’ll find that warding off your worries gets easier over time.

Schedule time to worry for two weeks, and you’ll likely notice that you’re feeling better and sleeping better, because your worrisome thoughts will no longer drain your mental strength all day long.

If your anxiety is serious, however, it’s important to see a trained mental health professional. Anxiety disorders are treatable, and without help, they can grow worse over time.

This article originally appeared on Inc.com.

LinkedIn Image Credit: The_Molostock/Shutterstock

How to live in the moment and stop worrying about the future

We’re taught at a young age that we should have our lives already mapped out. As a kid, you’re asked a million times, “what do you want to be when you grow up?” and as an adult, you’re bombarded with “when are you getting married?” and we start wondering to ourselves how to be happy with now.

According to society, your career goals should be reached and you should be married with kids all at a certain age. What we all need to remember is that everyone is different. Life shouldn’t be looked at as a competition because we all move at our own speed.

Everything will happen for you in due time, which is why it’s so important to learn to enjoy everyday.

Time is so precious because we don’t have forever. Life is meant to be lived! It’s not meant for us to sit around worrying about things that may or may not happen 10 years from now! I have news for you: things almost never go according to plan anyway, so why worry about it so much?

The universe is going to do what the universe wants to do, so sometimes it’s better to just let it all go and ride the wave. You’ll find that your days become so much more memorable when you start to live in the moment.

Living in the moment is something we all struggle with, especially in this day in age with all the electronic devices at our disposal, but it’s something we should all master.

It’s true, you’re only young once, so make the most of it! Here are some tips that will help you learn how to live your days to the fullest!

1. Put the phone down (seriously.)

Putting away your cell phone is a simple yet hard task for most of us. We’re so used to being plugged in on what’s going on in our digital worlds that we forget to pay attention to what’s happening in the moment.

We spend so much time looking down at our screens and it’s not only bad for your posture, but bad for your well being.

As obvious as this sounds, it’s true: when you’re looking down, you’re not looking up. When you’re not looking up, you’re not really here.

Take your eyes off the phone and start admiring the exciting world around you. If this is hard for you, start slowly. For example, try just going one hour without checking your phone and put it on silent so you’re not tempted to check a text when you hear your phone ring.

2. Delete your social media accounts (gasp!)

Thanks to the creation of social media, we’ve become invested in the lives of others. So invested, that many people forget to live their own lives.

Studies show that social media use is correlated with depression, and it’s become an unhealthy obsession for some, especially young teens. People get jealous or may feel like their lives aren’t as fullfilled because of what they see on social media platforms like Instagram. Celebrities and social media influencers are payed to put out exciting content, such as travel photos and delcious meals.

What we need to remember, is that nothing is ever as it seems. Pictures can be altered and photoshopped, and people put on a show for their followers.

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Instead of worrying about how much fun it looks like you’re having in your social media photos, delete the apps off your phone and go actually have fun!

You’ll only see a positive outcome from going on a social media cleanse because instead of swiping and double tapping, you’ll be going out and living.

3. Learn to meditate.

Meditation will not only calm you down, but it will also teach you how to live in the moment. Meditating trains your mind, body and soul to just be. Be where you are in this moment and don’t think about anything else.

You’ll gain a new appreciation for the earth and you’ll start to feel more grounded and connected to it.

Meditation helped me through stressful situations immensly. I felt stuck because of my routine. It felt like I was living the same day over and over again, so I decided to switch things up by listening to different guided meditations on my phone daily. I saw a big difference in myself when I started meditating on a daily basis. I felt more calm and it got easier to let go of my stresses of the future.

Try it and I’m sure you’ll see a big difference in yourself too!

4. Take less pictures.

I’m definitely guilty of this one! Me and my friends take way too many pictures! Don’t get me wrong, it’s nice to have photos to look back on, but it’s unnecessary to take too many meaningless photos.

For example, when my friends and I go out, they’ll take videos of places we go to and they’ll even take pictures of their food. Why is it that we can’t enjoy a meal without getting a picture of it first? I feel like part of the reason is a fear of missing out (major FOMO). It’s almost like there’s this unspoken pressure to remeber everything that happened, so some people literally take a picture of everything. Maybe we feel like, the more pictures we have, the more memories we made — but that’s not true.

This happens a lot at concerts too. Instead of enjoying the show, all you see is cellphones in the air recording the whole concert. I’ve even watched people take videos the whole time they’re on a Disney ride that they waited an hour or more to get on. That’s no way to live!

Stop viewing the world through an iphone camera and start experiencing it through your own eyes. You’ll remeber more than you will by scrolling through hundreds of photos that you’ll never print out off your phone.

Lauren Margolis is a writer who covers astrology, pop culture and relationship topics.