Presence Without Adding More to Your To-Do List

Lindsay Ambrose
Aug 23
2 min read

The idea of “being more present” sounds lovely—but also like one more thing to fit into an already full day.

Here’s the good news: you don’t need to add anything extra to your schedule to be more present. You can weave it into what you’re already doing, and even the smallest shifts can make a big difference.

The Power of Small Pauses

Presence isn’t about perfection or meditating for an hour every morning. It’s about showing up fully in the moments you already have. In my work with families—and in my own life with three kids—I’ve found that presence is most powerful when it’s sprinkled into everyday routines.

Think of it as adding seasoning to a meal. A little can go a long way.

Three Simple Ways to Sprinkle in Presence

1. Stillness Stillness isn’t about having a perfectly quiet home—it’s about finding small pauses in the midst of daily life. Before answering your child’s question, take a slow, steady breath. As you sip your morning coffee, notice the warmth of the mug resting in your hands. When your partner enters the room, pause for just a moment, set aside what you’re doing, and meet their eyes.

These micro-pauses calm you and help you respond, instead of react. Its a small shift that makes a big difference—the people around you will feel it too.

2. Observation Noticing what’s already there can shift your perspective instantly. Pay attention to your child’s expression as they tell you about their day. Notice the sound of the rain or the way sunlight moves across your desk.

The trick? Do it without judgment. Instead of thinking, “I’m so distracted,” try, “That’s interesting—I’m feeling rushed. What would help me slow down for a moment?”

3. Intention Once you pause and notice, you can choose how you want to show up. That might mean putting your phone down during dinner, softening your tone before answering a tense question, or deciding that your goal for the evening is to connect, not just get through the bedtime routine.

These little choices ripple outward, shaping the tone of your home and relationships.

Why This Works

When you sprinkle presence into your day, you’re not adding a task—you’re shifting the quality of what you’re already doing. The laundry still gets folded, the emails still get sent, but they happen with a little more calm, connection, and awareness.

And presence is contagious. Children, partners, coworkers—they all feel the difference when you begin practicing it.

Start Today

You don’t need a retreat or a cleared schedule to be more present. Try this:

Take one slow, deep breath before answering someone.
Notice one thing you can see, hear, and feel in this moment. Then, if you like, offer a moment of gratitude for something that makes your heart smile.
Choose a single word—calm, patient, joyful—to guide your interactions today.

Practice the Presence

Presence isn’t about doing more. It’s about being more in the moments you already have. When we practice presence, its ripples extend outward—creating greater good for ourselves and those around us.