6 tips to stay present this holiday season

The holiday season can be a blur, a perfect blend of joy and chaos. Packed calendars, social expectations, and endless to-do lists can make it more stressful than fun. It’s easy to slip into autopilot, rushing from one task to the next while missing the very moments that make the holiday season with friends and family meaningful.

You may wish you could be more present this holiday season, rather than focusing on tasks and to-dos. But with a mindset shift, those tasks can still be part of the enjoyment.

Being present and in the moment isn’t about slowing life to a crawl; it’s about grounding yourself in awareness so that you actually experience what’s happening as it happens. If being more present is your goal this year, here are six strategies to help you stay centered and enjoy the season.

1. Set daily intentions instead of endless to-do lists

Traditional to-do lists keep the mind future-oriented, focusing on what’s next, what’s undone, and what’s overdue. Intentions, on the other hand, help focus the mind on how you want to be rather than what you need to do. This holiday season, take a second each morning to pause and set an intention that supports presence. For example:

“Today I’ll focus on enjoying the people around me.”

“I’ll move through tasks calmly, even when things get hectic.”

A 2020 study in Frontiers in Psychology found that intention-setting can reduce stress, helping people respond rather than react to daily demands. Start with one intention, repeat it when stress builds, and use it as an anchor for your thoughts throughout the day.

2. Schedule true downtime, no matter what

Busyness can masquerade as productivity, but constantly switching between errands, social events, and screens pulls your attention in too many directions. Research shows that frequent task switching increases anxiety and lowers accuracy. The brain needs uninterrupted time to focus.

Create short, non-negotiable blocks of unstructured time to unload your thoughts each day. For example, 10 minutes sipping on a cup of tea without your phone, a short walk outside, or simply sitting in silence. The pause allows your nervous system to reset, keeping you more aware and responsive throughout the day.

3. Let your senses ground you

When you feel pulled in multiple directions, navigating crowded stores, family dynamics, or digital overload, your senses can help bring you back to the present. Grounding yourself in your senses interrupts racing thoughts by shifting attention to what’s happening now.

Try this quick practice if you are feeling overwhelmed:

Notice five things you can see.

Notice four things you can touch.

Notice three things you can hear.

Notice two things you can smell.

Notice one thing you can taste.

This method, widely used in mindfulness-based stress reduction programs, has been shown to lower heart rate and anxiety levels. It’s simple and can be done anywhere, making it perfect for a family gathering or post-shopping moment.

4. Be fully present in conversations

During the holidays, it’s common to be physically with loved ones but mentally elsewhere, half-listening while planning the next dish or replaying past arguments. Being present in conversation not only improves relationships but also deepens your own sense of connection and satisfaction.

To practice mindful listening:

Put the phone away. Out of sight means out of mind.

Notice your urge to respond when someone says something. Pause and refocus on the speaker’s words instead.

Observe your body language. Uncross your arms, lean slightly forward, and maintain soft eye contact.

Research has found that people who practice mindful communication report higher emotional well-being and stronger social bonds. Presence is contagious; when you are more present, others will be as well.

5. Reframe perfectionism

Perfectionism is one of the biggest barriers to presence. The desire for “perfect gifts,” “perfect meals,” or “perfect family moments” shifts attention away from what’s real. Instead of focusing on flawless outcomes, emphasize shared experiences and rolling with the punches when things are not perfect.

Ask yourself: Will this matter next week? Next year? Most holiday stressors that we make a big deal about fade quickly, but your energy and emotional presence with others leave a lasting impact.

Self-compassion practices can reduce perfectionistic tendencies and increase overall satisfaction. When things go off-script, use humor to reset: “Well, at least we’ll remember this one!”

6. Use technology with intention

The holidays can amplify digital distractions: messages, social feeds, photos, and shopping reminders. The average person checks their phone 144 times a day, nearly once every 10 minutes.

Set digital boundaries that support presence:

Designate “screen-free zones” such as the dinner table or the first hour after waking.

Turn off nonessential notifications or use “focus” mode during family time.

Capture moments, then put the phone down. Snap one photo, then return to experiencing the moment.

If your job or family requires you to be on your phone, communicate your boundaries clearly: “I’m checking messages twice a day during the holidays.” Clarity protects both relationships and mental space.

Staying present is a daily practice

Presence isn’t achieved in just one moment; it’s a practice of returning, again and again, to the current moment. Each time you notice your attention drifting and gently guide it back, you strengthen the neural pathways that support awareness and calm. Over time, these small resets make the holidays feel less like a blur and more like a series of vivid, meaningful moments.

Try starting each morning with one grounding action, a deep breath, focusing on your senses, or setting an intention, and close each day by recalling one thing you truly experienced. That simple cycle builds mindfulness into your daily routine and keeps you focused on what matters most: connection, gratitude, and genuine presence.