The High Achiever’s Guide to Being Present: How to Stop Chasing and Start Enjoying
Learn to stop and smell the roses (or sunflowers)!
If you’re a former athlete, you’re probably no stranger to setting goals, pushing limits, and striving for the next big win. That drive helped you succeed in competition, and it’s likely a big part of what makes you successful in your career today. But if you constantly feel like you’re chasing the next achievement—whether at work, at home, or even in your personal growth—you might also feel restless, exhausted, or like you’re never really satisfied.
The truth is, high achievers often struggle to slow down. Many former athletes unknowingly tie their self-worth to productivity, always asking: What’s next? How can I be better? Am I doing enough?
But here’s the good news: You don’t have to choose between success and peace of mind. You can have both. The key is learning to shift from a mindset of chasing to one of experiencing. Here’s how.
1. Recognize the Pattern: Are You Always in “Game Mode”?
Athletes are wired to push forward, analyze performance, and set the next target. That’s great for competition—but in daily life, it can make it hard to enjoy the present moment.
Ask yourself:
Do you feel uneasy when you’re not being productive?
Do you have trouble fully enjoying family time, hobbies, or downtime?
Does your mind constantly race with things you “should” be doing?
If so, you’re not alone. Awareness is the first step in breaking free from this cycle.
2. Shift Your Focus from “Winning” to “Experiencing”
In sports, success is measured by results. In life, the most meaningful moments often come from simply being—not achieving.
Try this simple mindset shift:
Instead of asking, How can I be better at this?
Ask, What can I appreciate about this moment?
Whether it’s a conversation with your kids, a walk outside, or even a project at work, challenge yourself to experience the moment instead of just getting through it.
3. Build Small “Presence Practices” Into Your Day
You don’t need to overhaul your life to be more present. Start small. Here are a few easy ways to practice:
Pause before moving to the next task. Before rushing into the next email, meeting, or responsibility, take a breath and notice where you are.
Use your senses. What do you see, hear, or feel right now? Grounding yourself in your senses helps shift you out of your head.
Set tech-free moments. Put your phone away for small pockets of time—during meals, when talking to loved ones, or on short walks.
Give your full attention. When someone is speaking, listen without planning your response. Presence is one of the greatest gifts you can give.
4. Redefine Success Beyond Productivity
Athletes are trained to measure success by performance. But what if success wasn’t just about doing more—but about feeling more connected, at ease, and fulfilled?
What if success looked like:
✔️ Enjoying a conversation without thinking about your to-do list.
✔️ Playing with your kids without worrying about work.
✔️ Feeling enough even on days when you’re not accomplishing big things.
The more you practice presence, the more you’ll realize—this is the stuff that truly matters.
Final Thoughts: You Don’t Have to Earn the Right to Slow Down
You’ve spent years training to push forward. Now, the challenge is learning to pause. Life isn’t just about what you accomplish—it’s about what you experience.
So today, try this: Pick one small moment to slow down and fully take in. Maybe it’s your morning coffee, a hug from a loved one, or even a deep breath between tasks. Give yourself permission to be here—not just chasing what’s next.
Because at the end of the day, the most meaningful wins aren’t the ones you chase. They’re the ones you notice.
If you are in Washington or Nebraska and would like support in learning how to shift gears so that you are better able to slow down and enjoy life, reach out today!
Samantha Straub MSW, LIMHP, LICSW
samanthastraub.com
straubcounseling@gmail.com
