FREE WORKSHEET · 5 MINUTES
I rush through life and miss the present moment.
What if five minutes could help you notice more of the life you're already living?
We move from one task to another, think about what comes next, and sometimes reach the end of the day without really noticing the small moments along the way.
You don't have to change your entire routine.
You can start by giving just five minutes of attention to what's happening here and now.
3 pages · 5 minutes · Fillable and printable PDF
Does your day sometimes feel like it's running on autopilot?
Always onto the next thing
You move from one task to another, already thinking about everything you still need to do.
Your mind is somewhere else
During a meal, a walk, or a conversation, you notice your attention has moved to whatever comes next.
Small moments go unnoticed
At the end of the day, you remember what you accomplished, but not always the moments you experienced.
"Being present doesn't mean slowing down every part of your life. Sometimes it simply means choosing a few moments that deserve your full attention."
YOUR FREE PRACTICAL EXERCISE
The 5-Minute Presence Reset
A simple three-step worksheet to help you notice when you're on autopilot, reconnect with the details of the present moment, and choose one everyday activity to approach with greater attention.
Think of a moment when you were going through your day on autopilot. Notice what you were doing and where your attention had gone.
Identify three things you can see, two sounds you can hear, and one physical sensation. You don't need to empty your mind. Simply notice what's here.
Choose an everyday moment, such as your morning coffee or a conversation, that you'd like to give more attention to. Decide on one distraction you can temporarily set aside.
Total time: five minutes.
A small exercise for your everyday life
You'll receive a free three-page PDF that you can fill in digitally or print.
Use it to reflect on your day, write down what you notice, and choose one small moment to experience more attentively.
- A guided five-minute exercise.
- Three pages in English.
- Digitally fillable fields.
- Printable format.
- No previous experience required.
You don't have to stop your day. You can start by noticing one moment.
The present moment isn't something you need to reach. It's already part of your everyday life, even in the smallest things.
Give yourself five minutes to notice it.