Attentional Anchors: How to Stay Present

Attentional anchors are cues that keep the mind grounded in the present moment. The brain often drifts into memories, predictions, or imaginary scenarios, especially under stress. Anchors provide a stable point to return to.

Examples of anchors include physical sensations (breathing, posture, temperature), specific visual points, or intentional micro-behaviors like touching the desk or adjusting shoulders. These cues signal to the mind, “Come back here.”

Anchors do not eliminate distraction but shorten the recovery time after it happens. The faster the mind returns, the more stable focus becomes—and the less energy is wasted on mental wandering.