Presence is difficult when your mind keeps living five minutes ahead.

A mind that lives slightly in the future is trying to protect you by rehearsing what is coming. The cost is that it is never quite where your body is, so experiences arrive already partly spent. Rehearsal is useful when a decision needs it and expensive when it becomes the default speed.

When you catch yourself five minutes ahead, name what you are actually doing right now. It is a small correction and it works. Doing it a dozen times a day gradually teaches attention where to sit.