You are not here.

You are somewhere else.

You’re thinking about the next task. You aren’t present.

The next task approaches, you engage and start doing, but your mind is already thinking about the one after that. You get annoyed when the current task takes too long. You want it done now so you can move on.

Annoyance builds, adding another brick to the leaning tower of anxiety. You think doing more, working faster, and getting results will make you happy. But that’s a lie.

You repeat this behavior for days, weeks, months. The tower of anxiety leans further. The higher it gets, the more it sways - until it crumbles.

And then what? You’re frustrated. You can’t concentrate. Life is slipping through your fingers like sand.

If this sounds like you, you’re not alone.

Anxiety is at an all-time high, especially in today’s fast-paced world.

Studies show:

• 15% of Baby Boomers experience symptoms of anxiety
• 20% of Generation X
• 40% of Millennials
• 61% of Gen Z

If this trajectory continues, what’s going to happen to Gen Alpha?

It’s clear people aren’t happy. Happiness is spiraling out of existence. The left side of our brain is constantly working - labeling, judging, trying to make sense of the world - and it doesn’t stop. Couple that with the urge to always "do more," and your mind is never at rest.

But the mind is like a muscle: if you overwork it without rest, it burns out. It needs downtime - not just sleep, but genuine rest.

The good news? You can slow down and still be productive. You just need to reframe what productivity means.

Reframing Productivity

Thinking, meditating, and reflecting are all productive activities. Your mind needs time to process information, form connections, and create memories. Yet we convince ourselves that if we’re not actively creating or consuming, we’re being lazy.

But the truth is: quantity doesn’t matter - quality does.

In the world of AI, where generating "stuff" is as easy as clicking a button, quality will be in high demand. Instead of racing to create more, focus on creating better.

And you do that by being present.

The ART Framework

I’ve struggled with anxiety for decades, at one point I said "F*ck it" and asked myself:

"How can I exist in an anxious world and still be happy?"

I’ve studied presence and mindfulness from great minds like Carl Jung, Eckhart Tolle, and Albert Camus, and I’ve created a framework that’s helping me.

I call it ART: Awareness, Reflection, Teaching.

It’s simple, actionable, and designed to help you slow down, be present, and train your anxious mind to focus on what matters.

1. Awareness

Cultivate awareness of what’s triggering your anxiety.

Take a 20-minute walk or meditate daily. Practice being fully present with your surroundings. Don’t label or judge what you see - just observe. Notice when your mind drifts and starts thinking about something specific. What is it? Write it down.

Return to being present. Over time, you’ll build a list of recurring thoughts, worries, or fears. Save it for later.

2. Reflection

Dive deeper into those recurring thoughts.

Spend 15 minutes journaling or recording a voice memo daily. Handwriting works best because it slows your thought process and helps you connect with yourself. Alternatively, record into a transcription app so you can revisit it later.

Pick one thought from your list and explore it.

What does it mean to you?

Why are you worried about it?

What other thoughts does it spark?

How does it make you feel?

Write without judgment. Don’t filter yourself. Just let it out.

3. Teaching

This is the scariest part - but also the most rewarding.

Share what you’ve learned. Tell a friend, family member, or even your audience on social media. It doesn’t matter who you share with, but there’s a special kind of gratitude and happiness that comes from teaching others how you’ve worked through your struggles.

Most people suffer from the same things you do, even if they don’t talk about it. By sharing your story, you can help others and create a community of people who feel safe discussing their struggles.

Final Thoughts

Now, as you go about your day, try to practice presence. Instead of grabbing your phone or rushing to the next task, take a moment to breathe. Notice your surroundings without judgment, and remember what it feels like to be alive.

If you try the ART framework, I’d love to hear about your experience. What worked for you? What didn’t? Reply to this email - I read and respond to every message.

Thanks, friends. I hope this helps. Have a present weekend ✌️