I am present.
PhD journeys can be so future-focused that it can be tough to stay present. From the application process to the final year of a PhD program, students are tasked with constantly thinking about what comes next.
Plans for future research endeavors are a big part of PhD program applications. Some related questions include: What will you do for your project? How will you do it? Who will you work with? What resources will you need? What and how will your project contribute? Once the actual program begins, PhD students receive constant communication about the steppingstones ahead. Some of these include:
Classes and Final Papers
General Exam Reading/Prep and General Exams
Teaching Assistant Duties
Assembling a Dissertation Committee
Presenting the Dissertation Proposal
Delving into Research
Writing the Dissertation
Looking for a Job
Defending the Dissertation
This step-by-step process has the potential of reading like a solid map. And, sure, maps are great! Maps help us get to where we want to go. But, it’s possible to be too closely tied to the map.
I am about to embark on my last year as a PhD candidate. Trust that I am beyond excited to approach the “graduation destination” but I also want to enjoy each step along the way. For much of my PhD journey, I feel I got too caught up in looking ahead that I missed out on the glorious beauty and peace of living in the present.
Recently, one of my mentors said they were glad to see that I’ve “finally stopped to smell the roses.” If I’d been encouraged to stop and smell the roses at the start of my PhD journey, I may have thought, “I don’t have time to stop and smell the roses! There’s so much to do! I have way too much to read, so much to plan, and a ton to write!” Ayyy. I wish I’d been more present. But, the important thing is that I am now. I am also less stressed and much happier.
Whether you’re nearing the end of your PhD journey, like me, or just getting started, I highly encourage you to “stop and smell the roses”, to truly focus on living in the present. Mel Robbins writes about the importance of living in the moment. She believes living in the past can make one depressed and living in the future can make one anxious. But, “Living in the present”, she says, “is where the gold is. The present is where you will have the greatest control, where you will feel the most at ease, and where happiness flourishes.” I am determined to be more present during this last year of my PhD program. With so much unclear about what lies ahead, it serves us all to cherish the present moment. Here are some ideas on how to be more present:
Ways to Be Present
Refocus. The moment you catch yourself not being present (whether you’re ruminating about something that already happened or worrying about something coming up), count backwards from 5 to refocus yourself to this moment. Think or say “5,4,3,2,1”—and focus on the now. (Check out The 5 Second Rule by Mel Robbins if you’re interested in this 5 second strategy)
Be in tune with your five senses - Each day, turn your attention towards something you can see, something you can taste, something you can touch, something you can listen to/hear, and something you can smell. For instance, during a writing session, I take a few moments to look up from my computer to look at something—a picture frame, my fresh flowers, the light coming in from my window, etc. I touch my warm mug, smell the lavender from my air diffuser, listen to my cozy coffee house playlist or writing playlist, and am intentional about savoring every sip of coffee or tasty snack.
Look up, look down, or look around - Your attention is incredibly valuable. Sometimes, we just zone out (we stare at our screens for too long, spend much more time on our phones than intended, etc.) By remembering to look up, or look down, or look around us, we can quickly return to the present moment.
Journal - Journaling is a great way to focus on the present. Some questions to answer that engage the present, include:
Where am I right now? What do I see?
How does my environment make me feel?
What’s on my mind right now?
What’s about this moment can I think about with gratitude?
Each day, take a picture of something you deem beautiful.
Some ideas:Your workspace
The books you’re reading
Your favorite mug
Something pretty on your daily walk (yes, take a daily walk!)
A selfie :)
Engage - Do your best to engage with whatever is going on around you. Whether it is a conversation with someone else or a task at hand, give as much attention and energy to whatever is going on. Being present can enable deeper connections with other people. Being really engaged on a project will result in substantial progress.
Savor this moment. Meditate and strive to be more mindful. Not sure how? Try this: take a deep breath. Remember: Right here, right now. This matters. You matter. You are alive right now, and the present is everything. Take another deep breath and set an intention make the most of right now.
The present does not withhold you from Past’s nostalgia or Future’s beauty. The present allows you to be rooted in joy. What helps you stay present? If you’d like to share your ideas, feel free to send me a message or comment on this post.
Con cariño,
Jenesis