Today, I felt inspired to write a bit about how my work as a therapist during the week informs what I share here.

One main thread is the constant reminder that listening to yourself—and hearing yourself clearly—can be hard to do.

I also see that, with a little repetition, we can begin to experience real benefits in day-to-day life from strengthening a skill that is simple to understand, even if it is not always easy to use.

That’s been my experience from focusing on presence—and the process of shifting back into it—in therapy.

Another through-line from therapy to what I share here is seeing how difficult it can be for many of us to trust the intimacy of speaking honestly with—and being truly listened to by—another person.

That hesitation is often evident in therapy conversations, especially at first. It appears in our day-to-day relationships, too.

Therapy keeps reminding me how emotionally rewarding it can be to connect truthfully about our personal experience.

Truthful connection can keep us connected to presence—or reconnect us when we have moved away from it.

Therapy has also shown me that, for some people, the experience can be a rare one: feeling deeply understood, connected, and interpersonally present.

Those moments remind me, at a felt level, that treating the moments of life with the reverence they deserve is what makes life feel more connected and rewarding.

In therapy, when connection and gratitude flow in both directions, I’m reminded of what a gift it is to speak honestly and personally with people throughout the week.

I suppose I’m pontificating about the unending gift of being present.

Sharing these thoughts with you is a similar gift.

So, thank you for being here!

Practice with me live on August 30

On Sunday, August 30, I’m hosting The Shift Room Live—a free guided Presence Shift on Zoom.

We’ll begin with a brand-new 60-Second Presence before its public release.

Then I’ll guide you through the same five Inner Steps using one private, ordinary real-life moment of your own.

Your camera may remain off.

Speaking is optional.

You will not be asked to share your personal moment.

25-minute free guided experience
+ optional 15-minute introduction to The Shift Room and general Q&A

RESERVE MY FREE PLACE

I’d be glad to presence shift with you there.

Stay present,
Sean

P.S. If you’d like to shift right now, choose one at ThePresenceShift.com.

If someone shared this with you, subscribe here to receive future Presence Shifts and reflections.

—

Sean Sullivan, PsyD, is a licensed clinical psychologist and creator of The Presence Shift®.

60-Second Presence and The Shift Room Live are psychologist-designed presence training and wellness content—not therapy, diagnosis, medical care, or crisis support. Do not use a guided practice while driving or when directing your full attention elsewhere would be unsafe.

Take one slow breath.

Let your body be supported.

Today’s Shift uses moving words to guide the same five Inner Steps:

Answer → Intend → Focus → Flow → Begin

You do not need to study the words.

Let them give your attention somewhere to go.

Press play.

—

—

If something shifted, even slightly, let it count.

Subscribe now

What this Shift trains

Each 60-Second Presence is one complete rep.

You notice what is shaping your state.

You choose to come fully into presence.

You gather your attention through the body, breath, sound, and the space around you.

You let that presence move into what comes next.

Then you begin.

This version gives the words themselves a role in the practice.

They scatter.

Gather.

Settle.

Move forward.

The visual form is different.

The five Inner Steps stay the same.

Repeated across different moments and different ways of focusing, the path becomes more familiar—and you begin learning which pathways into presence work most reliably for you.

—

A companion read-along

Answer

What’s the strongest feeling inside you right now?

One word is enough.

—

Intend

Silently say:

I intend to come fully into presence.

—

Focus

Feel where your body is supported.

Notice one natural breath.

Listen nearby.

Now farther away.

Let your attention gather here.

—

Flow

See the next hour.

Let presence move into it.

—

Begin

Choose one clear next step.

When you’re ready, begin.

Stay present.

—

Coming Sunday, August 30

On Sunday, August 30, I’ll open The Shift Room Live—a free guided Presence Shift on Zoom.

We’ll begin with the premiere of a brand-new 60-Second Presence before its public release.

Then I’ll guide you through the same five Inner Steps while you privately apply them to one ordinary moment from your own life.

You will not need to explain your moment.

Camera and speaking are optional.

The complete free guided experience lasts 25 minutes. I’ll then stay for an optional 15-minute introduction to The Shift Room and general questions about the method and program.

Sunday, August 30

Optional orientation: 1:50 PM PT / 4:50 PM ET

Official guided start: 2:00 PM PT / 5:00 PM ET

Free registration opens soon.

Stay present,
Sean

Sean Sullivan, PsyD, is a licensed clinical psychologist and creator of The Presence Shift®, a psychologist-designed system for practicing five Inner Steps across real-life moments:

Answer → Intend → Focus → Flow → Begin

60-Second Presence and The Shift Room are psychologist-designed presence training and wellness content—not therapy or medical care.

Share

Subscribe now

Your next 60-Second Presence is ready.

This one is actually designed more for a workday than a Sunday off.

So if you’re feeling present right now, consider saving this one for a moment at work next week when you need a shift.

When you are ready to make your shift, take one slow breath.

—

—

Let your body settle.

—

—

Tap play…

Subscribe now

Every Presence Shift rep counts toward our Year of Presence objective:

Living with more presence in our daily lives.

Feel free to email me any feedback — and feel free to share this video with someone who may need a little shift back to themself today.

Further below, I included more ‘get started’ details with this week’s text-version Presence Shift — for folks who like to savor their shifts by reading :)

Stay present,
Sean

Share

Sean Sullivan, PsyD, is a licensed clinical psychologist and creator of The Presence Shift®, a science-based, five-step ritual for returning to presence in real-life moments. His year-long training, Year of Presence, helps people live with more presence through five Inner Steps that become second nature.

What was that 60-second video?

If you tapped play above, you just completed one intentional rep of connecting to presence—and letting that presence flow into your next hour.

If something shifted, even slightly, let it count.

—

Each 60-Second Presence begins with a question about a real-life moment.

The question opens a new one-minute challenge:

notice what is shaping your state,

connect to presence,

and begin what comes next from there.

The question — and story it provokes — will change.

Our practice is to take the same five Inner Steps back to presence every time:

Answer → Intend → Focus → Flow → Begin

With repetition, your path back to a present state begins to feel more familiar in your body—and presence becomes easier to find when you need it most.

—

Get the new one every Sunday

Each Sunday, I release a new psychologist-designed 60-Second Presence built around a different question and a different moment in real life.

One may help you come back to yourself.

Another may help you pause before you reply, meet pressure with more presence, or begin your next hour from a steadier place.

You do not need to keep a streak or complete a course.

Just press play when the question fits the moment you are in.

Subscribe free and I’ll send you the new one each week.

Subscribe now

About one minute · Unsubscribe anytime

—

Prefer to read a shift?

Can one minute shift your state—and help you begin your next hour with more presence?

—

Take one long, deep breath.

—

Relax your shoulders.

—

Step one

Answer

What is going on right now?

How are you feeling?

One word is enough.

—

Step two

Intend

Silently say:

I intend to come fully into presence for the next hour.

Let yourself feel that intention.

—

Step three

Focus

Bring your attention here.

Feel your body supported.

Feel your breath moving through you.

Notice the air on your skin.

Notice the quiet aliveness in your body.

Listen nearby.

—

Now farther away.

—

Be here fully.

Notice how you’re shifting.

Good.

—

Step four

Flow

Picture the next hour.

Let presence move with you into it.

—

Step five

Begin

Choose one small step into your next hour.

When you’re ready, begin.

Stay present.

—

What this trains

A 60-Second Presence rep is not just a pause.

It practices a small arc:

Answer → Intend → Focus → Flow → Begin

You notice what is shaping your state.

You point yourself toward presence.

You bring attention into your body and the room.

You let that presence move with you into the next hour.

Then you begin.

One rep may feel small.

Repeated over time, the path becomes more familiar.

That is the training:

one small shift,

then another real-life moment,

each time you remember to begin again.

—

Your next recommended step

The simplest personalized next step is the free 60-Second Presence Profile.

It asks four short questions and gives you a free, non-diagnostic, psychologist-designed reflection on how presence may tend to get pulled away—and where you may begin reconnecting.

→ Take the free 60-Second Presence Profile

Your Profile is a starting map, not a label.

If you have already taken it, continue with Presence Shift Foundation.

→ Run the free Presence Shift Foundation training

Foundation gives you one fuller experience of the complete five-step rhythm:

Answer → Intend → Focus → Flow → Begin

—

Continue practicing

60-Second Presence is the daily-sized rep.

The Presence Shift® is the five-step method underneath each rep.

Year of Presence is the longer training path for practicing the same five Inner Steps across changing moments until the path becomes more familiar—and the skill becomes easier to rely on.

There is no pressure to do everything.

Some days, you may press play.

Some days, you may read.

Some days, you may simply pause, notice, breathe, and begin the next hour with presence.

It all counts.

→ Explore Year of Presence

—

If this practice helped, you may send it to one person who could use a one-minute way to begin the next hour with more presence.

Share

—

Sean Sullivan, PsyD, is a licensed clinical psychologist and creator of The Presence Shift®, a psychologist-designed five-step ritual for connecting to presence in real-life moments. Year of Presence is the longer training path for making the five Inner Steps more familiar through repetition.

Important note

This work is designed as presence and nervous-system training. It is not a substitute for medical or mental health care. If you have a history of significant trauma or if strong emotions keep coming up, I strongly recommend working with a well-trained therapist you trust alongside this practice.

Safety & support

The Presence Shift® is wellness content, not medical advice or psychotherapy. I can’t give individualized psychological feedback by email.

If you’re in significant distress, overwhelmed, or in crisis, please pause your practice and reach out for live support.

In the United States, you can call or text 988 to reach the Suicide & Crisis Lifeline.

You can also reach out to a local therapist, doctor, crisis line, or trusted support person.

Emotional Safety Notice & Warning

The statements on The Presence Shift® have not been reviewed by the Food and Drug Administration. This project is not intended to diagnose, treat, cure, or prevent any disease. The Presence Shift® is not intended as medical advice or as a replacement for professional health or mental health services.

Some content may be emotionally provocative, including references to abuse, trauma, grief, conflict, and other difficult experiences. If you are not feeling comfortable, please stop until you feel safe again.

You can explore getting emotional support anytime at wannatalkaboutit.com—or by calling or texting 988 in the United States or contacting your local crisis line.

Share

Subscribe now

Sean Sullivan, PsyD, is a licensed clinical psychologist and creator of The Presence Shift®, a science-based, five-step ritual for returning to presence in real-life moments. His year-long training, Year of Presence, helps people live with more presence through five Inner Steps that become second nature.

Important note

This work is designed as presence and nervous-system training. It is not a substitute for medical or mental health care. If you have a history of significant trauma or if strong emotions keep coming up, I strongly recommend working with a well-trained therapist you trust alongside this practice.

Emotional Safety Notice & Warning

The statements on The Presence Shift® have not been reviewed by the Food and Drug Administration. This project is not intended to diagnose, treat, cure, or prevent any disease. The Presence Shift® is not intended as medical advice or as a replacement for professional health or mental health services.

Some content may be emotionally provocative, including references to abuse, trauma, grief, conflict, and other difficult experiences. If you are not feeling comfortable, please stop until you feel safe again. You can explore getting emotional support anytime at wannatalkaboutit.com — or by calling 988 in the United States or your local crisis line.

Your next 60-Second Presence is ready.

Before your next hour begins, take one slow breath.

—

Let your body settle.

—

Tap play…

You just completed one intentional rep of connecting to presence—and letting that presence flow into your next hour.

If something shifted, even slightly, let it count.

—

Each 60-Second Presence begins with a question about a real-life moment.

The question opens a new one-minute challenge:

notice what is shaping your state,
connect to presence,
and begin what comes next from there.

The question — and story it provokes — will change.

Our practice is to take the same five Inner Steps back to presence every time:

Answer → Intend → Focus → Flow → Begin

With repetition, your path back to a present state begins to feel more familiar in your body—and presence becomes easier to find when you need it most.

—

Get the new one every Sunday

Each Sunday, I release a new psychologist-designed 60-Second Presence built around a different question and a different moment in real life.

One may help you come back to yourself.

Another may help you pause before you reply, meet pressure with more presence, or begin your next hour from a steadier place.

You do not need to keep a streak or complete a course.

Just press play when the question fits the moment you are in.

Subscribe free and I’ll send you the new one each week.

—

Prefer to read today’s shift?

Today’s Presence Shift

Can one minute shift your state—and help you begin your next hour with more presence?

—

Take one long, deep breath.

—

Relax your shoulders.

—

Step one

Answer

What is going on right now?

How are you feeling?

One word is enough.

—

Step two

Intend

Silently say:

I intend to come fully into presence for the next hour.

Let yourself feel that intention.

—

Step three

Focus

Bring your attention here.

Feel your body supported.

Feel your breath moving through you.

Notice the air on your skin.

Notice the quiet aliveness in your body.

Listen nearby.

—

Now farther away.

—

Be here fully.

Notice how you’re shifting.

Good.

—

Step four

Flow

Picture the next hour.

Let presence move with you into it.

—

Step five

Begin

Choose one small step into your next hour.

When you’re ready, begin.

Stay present.

—

What this trains

A 60-Second Presence rep is not just a pause.

It practices a small arc:

Answer → Intend → Focus → Flow → Begin

You notice what is shaping your state.

You point yourself toward presence.

You bring attention into your body and the room.

You let that presence move with you into the next hour.

Then you begin.

One rep may feel small.

Repeated over time, the path can become more familiar.

That is the training:

one small shift,
then another real-life moment
when you remember how to begin again.

—

Your next recommended step

The simplest personalized next step is the free 60-Second Presence Profile.

It asks four short questions and gives you a free, non-diagnostic, psychologist-designed reflection on how presence may tend to get pulled away—and where you may begin reconnecting.

→ Take the free 60-Second Presence Profile

Your Profile is a starting map, not a label.

If you have already taken it, continue with Presence Shift Foundation.

→ Run the free Presence Shift Foundation training

Foundation gives you one fuller experience of the complete five-step rhythm:

Answer → Intend → Focus → Flow → Begin

—

Continue practicing

60-Second Presence is the daily-sized rep.

The Presence Shift® is the five-step method underneath each rep.

Year of Presence is the longer training path for practicing the same five Inner Steps across changing moments until the path becomes more familiar—and the skill becomes easier to rely on.

There is no pressure to do everything.

Some days, you may press play.

Some days, you may read.

Some days, you may simply pause, notice, breathe, and begin the next hour with presence.

It all counts.

→ Explore Year of Presence

—

If this practice helped, you may send it to one person who could use a one-minute way to begin the next hour with more presence.

Share

Stay present,
Sean

—

Sean Sullivan, PsyD, is a licensed clinical psychologist and creator of The Presence Shift®, a psychologist-designed five-step ritual for connecting to presence in real-life moments. Year of Presence is the longer training path for making the five Inner Steps more familiar through repetition.

Important note

This work is designed as presence and nervous-system training. It is not a substitute for medical or mental health care. If you have a history of significant trauma or if strong emotions keep coming up, I strongly recommend working with a well-trained therapist you trust alongside this practice.

Safety & support

The Presence Shift® is wellness content, not medical advice or psychotherapy. I can’t give individualized psychological feedback by email.

If you’re in significant distress, overwhelmed, or in crisis, please pause your practice and reach out for live support.

In the United States, you can call or text 988 to reach the Suicide & Crisis Lifeline.

You can also reach out to a local therapist, doctor, crisis line, or trusted support person.

Emotional Safety Notice & Warning

The statements on The Presence Shift® have not been reviewed by the Food and Drug Administration. This project is not intended to diagnose, treat, cure, or prevent any disease. The Presence Shift® is not intended as medical advice or as a replacement for professional health or mental health services.

Some content may be emotionally provocative, including references to abuse, trauma, grief, conflict, and other difficult experiences. If you are not feeling comfortable, please stop until you feel safe again.

You can explore getting emotional support anytime at wannatalkaboutit.com—or by calling or texting 988 in the United States or contacting your local crisis line.

Take one long, deep breath.

—

Let your body settle.

Not into an answer.

Not into certainty.

Into this moment.

Year of Presence is a guided, psychologist-designed practice path for living with more presence through five Inner Steps that become more familiar the more you practice them:

Answer → Intend → Focus → Flow → Begin

Today, we’ll move through the five steps as a short read-along Presence Shift.

Move slowly.

Let each line become part of the practice.

—

Answer

Bring to mind one thing you are trying to understand, decide, or resolve.

You do not need the whole story.

Silently complete this sentence:

The uncertainty taking up the most space in me right now is…

—

Pause.

—

Let the answer be simple.

You are not trying to solve it yet.

You are noticing what is asking for your attention.

—

Intend

Silently say:

I intend to connect fully to presence.

—

You do not need to force certainty in order to be present.

You can be here before you know every answer.

—

Focus

Feel where your body is supported right now.

Notice one breath entering.

Notice one breath leaving.

—

Let the uncertainty go.

Feel your breath.

Feel your body.

Feel this moment.

Listen to life with 100% of your attention.

—

Flow

See presence moving with you into the next hour.

See yourself connecting to the signal beneath the noise.

Enough to notice what matters.

Enough to meet what comes next.

—

Begin

Ask yourself:

What’s my next step?

—

Let one small answer arise.

It does not require you to know everything.

—

You do not need the entire map.

Take one present step.

When you’re ready, begin.

—

Before you keep reading, do not rush past any small shift.

Let yourself notice the difference.

Your breath may feel more available.

Your body may feel more connected.

The uncertainty may feel a little less consuming.

The next step may feel a little easier to see.

Presence is the felt experience of being connected to yourself, your body, and your life right here in this moment — clear enough to notice what is happening and take your next step.

Being present does not mean you have every answer.

It means you are connected enough to meet the moment while answers are forming.

In moments of uncertainty, inner noise can become louder than the next true signal.

Presence shifting is a way of improving your signal-to-noise ratio in daily life.

You may feel less pulled by worry, pressure, distraction, or the demand to know everything now.

You may feel more able to notice what matters.

And begin from there.

Your day shifts.

Your state does too.

The practice is not to remain in one state forever.

The practice is to become more skillful at stepping into your next one.

—

What you just practiced

Each Presence Shift moves through the same five Inner Steps.

Today, you practiced:

Answer what uncertainty is taking up space in your inner world.

Intend to connect to yourself while answers are still forming.

Focus on your breath, your body, and the support beneath you.

Flow presence into the next hour without demanding that everything be resolved.

Begin with one honest next step that does not require the entire map.

—

60-Second Presence is a daily-sized rep.

The Presence Shift® is the five-step method underneath each rep.

Year of Presence is the longer training path: a year of practicing the five Inner Steps across changing real-life moments until the path becomes more fluent — and easier to rely on when life pulls you away.

You do not need to understand everything before you begin.

You can begin anytime.

One small rep is enough.

—

Begin or continue your Year of Presence

The simplest personalized next step is the 60-Second Presence Profile.

It asks four short questions and gives you a free, non-diagnostic, psychologist-designed reflection.

Your Profile is a starting map for noticing how presence may tend to get pulled away — and where you may begin reconnecting.

→ Take the 60-Second Presence Profile

Your Profile is a starting map, not a label.

If you have already taken it, continue with Presence Shift Foundation.

→ Run the free Presence Shift Foundation training

Foundation takes about five minutes and gives you one fuller experience of the complete Presence Shift rhythm:

Answer → Intend → Focus → Flow → Begin

From there, continue through 60-Second Presence practices, weekly Presence Shifts, and the growing Year of Presence archive.

—

Free and paid

As a free subscriber, you can receive public 60-Second Presence practices, selected Presence Shifts, reflections, and updates.

Paid subscribers receive the deeper practice path:

full Year of Presence access;

new 60-Second Presence videos and posts up to three times per week;

deeper weekly Presence Shifts;

the 150+ practice archive for daily use;

Year of Presence tools and guided app rituals as they open;

the opportunity to submit Ask Dr. Sean questions for future posts and Answer Shifts;

and invitations to selected live practice sessions.

→ Upgrade to practice daily with 60-Second Presence

Learning to use a small Presence Shift when you need one changes the rest of your day.

There is no pressure to rush.

Begin right where you are.

—

Carry this into your next hour

Take one slow breath.

Silently say:

I can stay connected to myself while answers are still forming.

—

Let that intention land in your body.

—

Begin with the step you can see.

Stay present,
Sean

—

Sean Sullivan, PsyD, is a licensed clinical psychologist and creator of The Presence Shift®, a science-based, five-step ritual for returning to presence in real-life moments. His year-long training, Year of Presence, helps people live with more presence through five Inner Steps that become second nature.

Important note

This work is designed as presence and nervous-system training.

It is not a substitute for medical or mental health care.

This is not therapy, diagnosis, medical advice, or crisis support.

It is a short presence-training practice.

If you have a history of significant trauma, or if strong emotions keep coming up, I strongly recommend working with a well-trained therapist you trust alongside this practice.

If you are in immediate danger, contact local emergency services.

If you need crisis support in the U.S., call or text 988.

Emotional Safety Notice & Warning

The statements on The Presence Shift® have not been reviewed by the Food and Drug Administration.

This project is not intended to diagnose, treat, cure, or prevent any disease.

The Presence Shift® is not intended as medical advice or as a replacement for professional health or mental health services.

Some content may be emotionally provocative, including references to abuse, trauma, grief, conflict, and other difficult experiences.

If you are not feeling comfortable, please stop until you feel safe again.

You can explore getting emotional support anytime at wannatalkaboutit.com — or by calling or texting 988 in the United States or contacting your local crisis line.

Welcome to Answer Shift where I answer a question as we shift.

This is a new Year of Presence series where we take a drive together and a real question becomes a guided Presence Shift.

Over time, my hope is that these Answer Shifts become a place where your questions help shape the Presence Shifts we practice together.

Today’s shift explores how ‘attachment’ and ‘presence’ relate by answering:

What Do You Believe About Human Psychology?

Let’s Presence Shift together as we consider the origin of the loneliness that most of us confront during our lives — and the emergent playfulness along the ‘return journey’ to knowing our deep connection to life.

Subscribe now

I’d love to shape future Answer Shifts around real-life moments that challenge your presence.

Is there a moment in your day that you want to shift — or a particular question you’d like an Answer Shift to explore?

Let me know in the chat below.

Stay present,
Sean

P.S. If this helped you, send it to one person who might want a way to begin the next hour with more presence.

Share

New here?

The simplest place to begin is the 60-Second Presence Profile.

You’ll receive a free psychologist-designed reflection in about 60 seconds.

It’s a short reflection on how you may tend to lose presence — and how you may begin returning.

This month, your Profile result can be one clue about how you tend to lose presence before you reach.

Do you lose presence through urgency, through withdrawal, through pressure, through emotion, through numbness, through the need to know?

Your Profile will help you notice your starting pattern.

After you read your Profile, begin Presence Shift Foundation to officially begin your Year of Presence.

—

Sean Sullivan, PsyD, is a licensed clinical psychologist and creator of The Presence Shift®, a science-based, five-step ritual for returning to presence in real-life moments. His year-long training, Year of Presence, helps people live with more presence through five Inner Steps that become second nature.

New: Answer Shifts

Answer Shifts are a Year of Presence series where a real question becomes a guided Presence Shift.

They are also a place where your questions and responses help shape the coming Presence Shifts we’ll practice together.

You can share your thoughts with me by replying to a post anytime.

Emotional Safety Notice & Warning

The statements on The Presence Shift® have not been reviewed by the Food and Drug Administration.

This project is not intended to diagnose, treat, cure, or prevent any disease.

The Presence Shift® is not intended as medical advice or as a replacement for professional health or mental health services.

Some content may be emotionally provocative, including references to anger, conflict, abuse, trauma, grief, boundaries, addiction, compulsive behavior, pornography, sexuality, and other difficult experiences.

If you are not feeling comfortable, please stop until you feel safe again.

You can explore getting emotional support anytime at wannatalkaboutit.com — or by calling 988 in the United States or your local crisis line.

Hello friend,

Can you believe we’re into the seventh month of Year of Presence?

We’ll keep it rolling today by noticing what pulls us out of presence most.

If you are new here, you can begin now.

Subscribe now

Year of Presence is not something you have to start perfectly on January 1.

It’s a year-round training path to grow more presence in your day-to-day life.

This month feels like the right time to look more closely at something simple:

What do you reach for when you lose touch with the miracle of life we’re each swimming through — and presence feels far away?

A screen?

A text?

A feed?

A drink?

A snack?

A search?

A purchase?

A person?

A fantasy?

An answer?

A private loop?

A new idea?

A new project?

A new tab?

What you reach for is not the enemy.

Often, the reach is trying to help you return to presence.

Sometimes it does help.

Learning something new can feel alive.

Making something online can be creative and meaningful.

A good conversation can bring us back to ourselves.

A song, a walk, a meal, a book, a message, a game, a workout, a show, or a search can shift our state.

There is psychology inside this.

The brain learns what changes our state.

It learns what gives relief, pleasure, novelty, stimulation, comfort, connection.

It knows what gives a feeling that something is there that is real to you.

Our reaching is not bad, but it usually has a historical reason behind it.

Sometimes we reach because we are curious, or lonely, or want to create.

And sometimes it’s because we want to disappear, feel more alive, or stop feeling what we’re feeling.

This is where the psychology of attachment comes in.

Attachment theory can predict where we’ll reach when we want safety, comfort, reassurance, or connection.

Is something there for me?

Can I be met?

Can I feel safe enough, or engaged enough, to return to my life?

Technology can answer part of that question very quickly.

The phone is there.

The feed is there.

The search box is there.

The notification might be there.

The AI answer is there.

The private loop is there.

The next thing is there somewhere.

And sometimes that helps.

But sometimes what is available is not the same as what is truly returning us to our next moment of presence.

Sometimes what we reach for gives relief without connection.

When it gives stimulation without nourishment, reassurance without rest, escape without return, or pleasure without presence, it can feel soothing while also feeling emotionally hollow.

This month is not about shaming the reach.

It’s about bringing presence to the moment before the reach.

Because one of the most important questions is not only:

What am I reaching for?

It is:

What am I reaching from?

Am I reaching from presence?

Or am I reaching from loneliness, urgency, shame, boredom, fear, restlessness, avoidance, or from the need to be reassured, to disappear, to feel something, or to not feel something?

The same action can mean different things from different inner states.

Opening your phone can be connection — or escape.

Learning something new can be growth — or avoidance.

Being creative online can be expression — or a way to outrun an uncomfortable feeling.

Sexuality can be alive, intimate, and embodied — or, for some people, digital pornography, or private sexual loops, can become a place they go to regulate pain, loneliness, shame, stress, or disconnection.

Food can be nourishment and pleasure, or it can become the only place the body feels comfort.

Work can be meaningful, or it can become the place we hide from needing anyone.

A Presence Shift is not here to make those choices for us.

It’s here to create one small moment of awareness before our next reach chooses for us.

That is our practice the next month.

Not perfection or purity.

Presence.

A moment to notice what is happening.

A moment to feel the body.

A moment to ask:

What am I hoping this will give me?

And what would help me fully return to my life?

The Presence Shift ritual is always the same:

Answer → Intend → Focus → Flow → Begin

For the next month, we’ll use it to study where we are reaching from.

A short practice

Step 1: Answer.

What’s the strongest feeling inside you right now?

Lonely.

Restless.

Tired.

Ashamed.

Curious.

Excited.

Numb.

Hungry.

One word is enough.

—

Step 2: Intend.

Silently say:

I return to presence before the next reach.

—

Step 3: Focus.

Feel your feet.

—

Feel your hands.

—

Feel your breath.

—

Feel the place in your body that wants something.

—

Let it be felt for a moment.

Before you give it the screen.

Before you give it the search.

Before you give it the loop.

Before you give it the next thing.

Ask quietly:

What am I hoping this will give me?

Comfort?

Energy?

Relief?

Connection?

Escape?

A feeling that I am okay?

Let your body know you are here.

—

Step 4: Flow.

See one next step.

Not your whole life.

Just one next step from presence.

—

Step 5: Begin.

Choose one small present action to lead you into your next hour .

Take a breath.

Stand up.

Put the phone down.

Keep creating, but with more presence.

Send one honest message.

Step outside.

Drink water.

Or reach for real support.

—

When you’re ready, begin.

Stay present,
Sean

—

This month

Over the coming weeks, we will look at the places we reach for when presence feels far away.

The phone.

The feed, the checking, the reassurance, screens, avoidance, learning, creating, private loops, compulsive patterns, etc.

And we’ll notice the deeper attachment question underneath many of them:

Is something there for me?

Can I be met?

Can I feel safe enough to return to my life feeling present?

The goal is not to become perfect.

The goal is to make your return to presence easier so you live with more daily presence.

A return practiced once is a moment.

A return practiced repeatedly becomes a capacity.

A capacity practiced over time becomes a way of living.

New here?

The simplest place to begin is the 60-Second Presence Profile.

You’ll receive a free psychologist-designed reflection in about 60 seconds.

It’s a short reflection on how you may tend to lose presence — and how you may begin returning.

This month, your Profile result can be one clue about how you tend to lose presence before you reach.

Do you lose presence through urgency, through withdrawal, through pressure, through emotion, through numbness, through the need to know?

Your Profile will help you notice your starting pattern.

After you read your Profile, begin Presence Shift Foundation to officially begin your Year of Presence.

—

Sean Sullivan, PsyD, is a licensed clinical psychologist and creator of The Presence Shift®, a science-based, five-step ritual for returning to presence in real-life moments. His year-long training, Year of Presence, helps people live with more presence through five Inner Steps that become second nature.

Important note

This work is designed as presence and nervous-system training.

It is not a substitute for medical or mental health care.

This is not therapy, diagnosis, medical advice, addiction treatment, or crisis support.

It is a short presence-training practice.

This month may include references to technology use, compulsive patterns, substances, pornography, sexuality, relationships, and other emotionally sensitive topics.

If a substance, behavior, relationship, or technology pattern is causing significant distress, impairment, danger, withdrawal, relapse risk, or loss of control, consider trusted professional support.

If you are in immediate danger, contact local emergency services.

If you need crisis support in the U.S., call or text 988.

Emotional Safety Notice & Warning

The statements on The Presence Shift® have not been reviewed by the Food and Drug Administration.

This project is not intended to diagnose, treat, cure, or prevent any disease.

The Presence Shift® is not intended as medical advice or as a replacement for professional health or mental health services.

Some content may be emotionally provocative, including references to anger, conflict, abuse, trauma, grief, boundaries, addiction, compulsive behavior, pornography, sexuality, and other difficult experiences.

If you are not feeling comfortable, please stop until you feel safe again.

You can explore getting emotional support anytime at wannatalkaboutit.com — or by calling 988 in the United States or your local crisis line.

—

—

Before the next thing begins for you, take a long, deep breath.

—

—

—

Let your body settle in.

—

—

—

Tap play to shift into presence.

If you already watched, you’ve done today’s practice:

One intentional rep of connecting to presence to flow into your next hour.

Subscribe now

Each 60-Second Presence Shift rep feels a little different.

But the ritual always navigates you through the same five Inner Steps:

Answer → Intend → Focus → Flow → Begin

One minute of daily repetition makes those steps feel familiar in your body.

So presence becomes easier to find when you need it.

Today’s Presence Shift

Can you shift your state quickly when you need to?

—

Take one long, deep breath.

—

Relax your shoulders.

—

Step one.

Answer.

What’s going on right now?

How are you feeling?

One word.

—

Step two.

Intend.

Silently say:

I intend to come fully into presence for the next hour.

Feel that intention.

—

Step three.

Focus.

100% attention right here.

Feel your body supported.

Feel your breath moving through you.

Air on your skin.

Your alive body buzzing.

Listen nearby.

Now far away.

Be here fully.

Notice how you’re shifting.

Good.

Step four.

Flow.

See the next hour.

Let presence move into it.

—

Step five.

Begin.

Choose one small step toward your next hour.

When you’re ready, begin.

Stay present.

What this trains

A 60-Second Presence rep is not just a pause.

It trains a small arc:

Answer → Intend → Focus → Flow → Begin

You notice what is shaping your state.

You point yourself toward presence.

You bring attention back into your body and the room.

You let that presence move into the next hour.

Then you begin.

One rep may feel small.

Repeated over time, the path back to presence becomes more familiar.

That’s the training:

Shift for one minute a day

to live with more presence.

—

—

—

If this helped, send it to one person who might want a one-minute way to begin the next hour with more presence.

Stay present,
Sean

New here?

The simplest place to begin is the free 60-Second Presence Profile.

It is not a diagnosis.

It is not a label.

In about 60 seconds, you’ll receive a free psychologist-designed reflection on how you may tend to lose presence — and how you may begin returning to presence.

After you read your Profile, try Presence Shift Foundation anytime.

Foundation teaches the full rhythm once:

Answer → Intend → Focus → Flow → Begin

That is the first full rep.

Sean Sullivan, PsyD, is a licensed clinical psychologist and creator of The Presence Shift®, a science-based, five-step ritual for returning to presence in real-life moments. His year-long training, Year of Presence, helps people live with more presence through five Inner Steps that become second nature.

Important note

This work is designed as presence and nervous-system training. It is not a substitute for medical or mental health care. If you have a history of significant trauma or if strong emotions keep coming up, I strongly recommend working with a well-trained therapist you trust alongside this practice.

Emotional Safety Notice & Warning

The statements on The Presence Shift® have not been reviewed by the Food and Drug Administration. This project is not intended to diagnose, treat, cure, or prevent any disease. The Presence Shift® is not intended as medical advice or as a replacement for professional health or mental health services.

Some content may be emotionally provocative, including references to abuse, trauma, grief, conflict, and other difficult experiences. If you are not feeling comfortable, please stop until you feel safe again. You can explore getting emotional support anytime at wannatalkaboutit.com — or by calling 988 in the United States or your local crisis line.

Today’s practice begins with one small rep you can try right now.

If you want to keep going, today’s full practice set below includes five brand new one-minute Presence Shift reps:

five small practices for connecting to presence before your next hour begins.

Begin by taking a long, deep breath.

—

—

—

Let your body settle in.

—

—

—

Tap play when you’re ready to let the next hour feel a bit more connected.

If you already watched it, you’ve done today’s first practice: one intentional rep of connecting to presence before the next part of your day begins.

Subscribe now

Today’s first rep — text version

Take one long, deep breath.

—

Relax your shoulders.

—

Step one.

Answer.

What’s going on right now?

How are you feeling?

One word.

—

Step two.

Intend.

Silently say:

I intend to come fully into presence for the next hour.

Feel that intention.

—

Step three.

Focus.

100% attention right here.

Feel your body supported.

—

Feel your breath moving through you.

—

Air on your skin.

—

Your alive body buzzing.

—

Listen nearby.

—

Now far away.

—

Be here fully.

—

—

—

Notice how you’re shifting.

—

Good.

Step four.

Flow.

See your next hour.

Let presence move into it.

—

Step five.

Begin.

Choose one small step toward your next hour.

When you’re ready, begin.

Stay present.

What today’s rep trains

Today’s rep helps you notice what is shaping your state.

It helps you connect to presence before the next part of your day begins.

And it helps your body learn the path by:

1. naming the moment

2. setting your direction

3. coming into your body

4. seeing presence flowing into your day

5. beginning your next hour feeling present!

One rep may feel small.

Repeated over time, the path back to presence becomes easier to travel.

This is what our Year of Presence training is cultivating.

You can begin your year at any time.

Paid Subscriber?

Enjoy this week’s new 5-rep Presence Shift pack below.

New here?

The simplest place to begin is the free 60-Second Presence Profile.

Tap the card above to begin.

You’ll get a short reflection on how you may tend to lose presence — and how you may begin returning to presence fastest.

After you get your Profile, try Presence Shift Foundation.

Foundation takes ~5 mins so you experience your first full Presence Shift rep.

For paid subscribers: 5 one-min reps today

Below the paywall is today’s all-new 5-rep Presence Shift practice set.

Each rep may feel a little different,

But each one trains the same path back to presence.

Use the 5-pack below to begin your next hour with presence today.

Use it again this week whenever you’re feeling pulled away.

Read more

This one honors our favorite, always-present neighbor growing up.

Begin by taking a long deep breath.

—

—

—

Let your body settle in.

—

—

—

Tap play when you’re ready to let the next hour feel a bit more connected

If you already watched it, you’ve done today’s practice:

One intentional rep of connecting to presence to flow into your next hour.

Today’s Presence Shift

Hello friend.

It’s nice to be your cyberspace neighbor, at least :)

—

Step one.

Answer.

What’s going on for you right now?

How are you feeling?

—

Just say one word, or a few words, to yourself.

—

—

That’s enough.

—

Step two.

Intend.

Silently say:

I intend to come fully into presence for the next hour.

—

Feel that intention.

—

—

—

Step three.

Focus.

Place 100% of your attention right here.

—

Feel your body supported.

—

Feel gravity doing some of the work.

—

Feel your breath moving through you.

—

Feel the air on your skin.

—

Feel your alive body buzzing.

—

Feel this alive moment.

—

—

—

Listen to nearby sounds.

—

—

—

Listen to far away sounds.

—

—

—

Let your body be here fully.

—

Nothing needs chasing.

—

Nothing needs solving.

—

—

—

Be here now.

—

—

—

—

—

—

Take another deep breath.

—

—

—

Let your grip on life loosen for the next hour.

—

—

—

Good.

—

Step four.

Flow.

See the next hour of your day in your mind’s eye.

—

—

—

Feel your neighborly presence moving into your next hour.

—

—

—

Step five.

Begin.

Choose one small action toward your next activity.

—

—

—

Keep presence flowing into whatever’s up next for today.

—

—

—

When ready, begin.

—

Stay present,
Sean

New here?

The simplest place to begin is the 60-Second Presence Profile.

In about 60 seconds, you’ll receive a free psychologist-designed reflection on how you may tend to lose presence — and how you may begin returning.

After you read your Profile, try Presence Shift Foundation anytime.

Sean Sullivan, PsyD, is a licensed clinical psychologist and creator of The Presence Shift®, a science-based, five-step ritual for returning to presence in real-life moments. His year-long training, Year of Presence, helps people live with more presence through five Inner Steps that become second nature.

Important note

This work is designed as presence and nervous-system training. It is not a substitute for medical or mental health care. If you have a history of significant trauma or if strong emotions keep coming up, I strongly recommend working with a well-trained therapist you trust alongside this practice.

Emotional Safety Notice & Warning

The statements on The Presence Shift® have not been reviewed by the Food and Drug Administration. This project is not intended to diagnose, treat, cure, or prevent any disease. The Presence Shift® is not intended as medical advice or as a replacement for professional health or mental health services.

Some content may be emotionally provocative, including references to abuse, trauma, grief, conflict, and other difficult experiences. If you are not feeling comfortable, please stop until you feel safe again. You can explore getting emotional support anytime at wannatalkaboutit.com — or by calling 988 in the United States or your local crisis line.

I could only resist making a cat version of 60-Second Presence for so long :)

This one is to relax and feel fully free in the midst of whatever you’ll be doing today.

Begin by taking a long deep breath.

—

—

—

Let your body settle in.

—

—

—

Tap play when you’re ready to let the next hour get a little gentler.

If you already watched it, you’ve done today’s practice:

One intentional rep of connecting to presence to flow into your next hour.

Each rep you complete impacts your sense of presence at this moment — and your connection to presence over time.

Today’s Presence Shift

Hello friend.

Yes.

I finally made the cat one.

—

This is for when you want to chill.

Not check out.

Just return.

—

Step one.

Answer.

What is here right now?

One word.

—

Step two.

Intend.

Silently say:

I intend to come fully into presence and let the next hour be gentler.

—

Feel that.

—

Step three.

Focus.

100% attention here.

Feel your body supported.

Feel gravity doing some of the work.

—

Feel breath moving.

Air on your skin.

Body alive.

This moment alive.

—

Listen nearby.

—

Now farther away.

—

Let the room be here.

Let your body be here.

Nothing needs chasing.

Nothing needs solving.

Let the grip loosen.

—

Step four.

Flow.

See the next hour.

Let this softer presence move into it.

—

Step five.

Begin.

Choose one small action toward your next activity.

A breath.

A stretch.

A cuddle with a kitty?

Keep presence flowing into whatever’s up next for you today.

—

When ready, begin.

Stay present.

—

That is today’s shift.

Not a way to leave your life.

A way to soften back into it.

—

Stay present,
Sean

New here?

The simplest place to begin is the 60-Second Presence Profile.

In about 60 seconds, you’ll receive a free psychologist-designed reflection on how you may tend to lose presence — and how you may begin returning.

After you read your Profile, try Presence Shift Foundation anytime.

Sean Sullivan, PsyD, is a licensed clinical psychologist and creator of The Presence Shift®, a science-based, five-step ritual for returning to presence in real-life moments. His year-long training, Year of Presence, helps people live with more presence through five Inner Steps that become second nature.

Important note

This work is designed as presence and nervous-system training. It is not a substitute for medical or mental health care. If you have a history of significant trauma or if strong emotions keep coming up, I strongly recommend working with a well-trained therapist you trust alongside this practice.

Emotional Safety Notice & Warning

The statements on The Presence Shift® have not been reviewed by the Food and Drug Administration. This project is not intended to diagnose, treat, cure, or prevent any disease. The Presence Shift® is not intended as medical advice or as a replacement for professional health or mental health services.

Some content may be emotionally provocative, including references to abuse, trauma, grief, conflict, and other difficult experiences. If you are not feeling comfortable, please stop until you feel safe again. You can explore getting emotional support anytime at wannatalkaboutit.com — or by calling 988 in the United States or your local crisis line.

This 60-Second Presence Shift is for before a difficult conversation.

The one you know matters.

The one you may be rehearsing.

The one you may be postponing.

The one where you want to stay honest without leaving yourself.

Tap play when you’re ready.

Let the video guide you through a beautiful return to presence before you begin a conversion you plan to have.

The goal is not to script the whole conversation.

The goal is to arrive to your conversation as yourself.

Present.

Clear.

Connected to your body.

Ready for the first 30 seconds.

Every 60-Second Presence Shift is a little different.

Different visuals.

Different moods.

Different moments of life.

But the ritual stays the same:

Answer → Intend → Focus → Flow → Begin

That is the practice.

A small return.

A small beginning.

A way to enter the next moment with more presence.

Optional: name the moment first

If you want to name your North Star before the practice, take the 60-Second Hard Conversation Check-In first.

It will help you notice what kind of conversation you’re preparing for, what you may be afraid will happen, and what you want to stay connected to.

Tap BEGIN above to get your Check-in results in ~60 seconds.

Then come back here and press play.

Today’s Presence Shift

Step one.

Answer.

What conversation is coming?

Just name it.

—

Step two.

Intend.

Silently say:

I intend to stay present as I approach this conversation.

Feel that intention.

—

Step three.

Focus.

100% attention here.

Feel your body supported.

Feel gravity holding you.

Feel your body alive.

Air on your skin.

Breath moving through you.

Listen to nearby sounds.

Let everything go.

—

Step four.

Flow.

See the first 30 seconds of the conversation.

See yourself arriving with presence.

See the first true sentence.

—

Step five.

Begin.

Choose the first 10-second action.

A deep breath.

A sentence.

A pause.

One step toward the conversation.

When you’re ready, begin.

Stay present.

—

That is the shift.

Not the whole conversation.

Not the whole outcome.

Just the first return.

The first 30 seconds.

The first honest beginning.

Stay present,
Sean

New here?

The simplest place to begin is the 60-Second Presence Profile.

It is not a diagnosis.

It is not a label.

It is a short reflection on how you may tend to lose presence — and how you may begin returning.

Tap BEGIN on the image below to get started…

You’ll receive a free psychologist-designed reflection in about 60 seconds.

After you read your Profile, begin Presence Shift Foundation.

Sean Sullivan, PsyD, is a licensed clinical psychologist and creator of The Presence Shift®, a science-based, five-step ritual for returning to presence in real-life moments. Year of Presence is his year-long training to live with more presence through five Inner Steps that become second nature.

Important note

This work is designed as presence and nervous-system training. It is not a substitute for medical or mental health care. If you have a history of significant trauma or if strong emotions keep coming up, I strongly recommend working with a well-trained therapist you trust alongside this practice.

Emotional Safety Notice & Warning

The statements on The Presence Shift® have not been reviewed by the Food and Drug Administration. This project is not intended to diagnose, treat, cure, or prevent any disease. The Presence Shift® is not intended as medical advice or as a replacement for professional health or mental health services.

Some content may be emotionally provocative, including references to abuse, trauma, grief, conflict, and other difficult experiences. If you are not feeling comfortable, please stop until you feel safe again. You can explore getting emotional support anytime at wannatalkaboutit.com — or by calling 988 in the United States or your local crisis line.

We are getting close to the halfway point of our Year of Presence.

It feels like a good moment to pause to notice:

Are you returning a little more often?

Are you remembering presence a little sooner?

Are you finding small moments where life feels more available again?

One thing has encouraged me deeply:

A large percentage of subscribers are engaging with every post.

That matters because Year of Presence is training your return journey to presence.

That’s what our Year of Presence is about.

Repeatedly returning to presence to feel life deeply becomes a habit

‘Presence’ can sound abstract.

But not having presence does not feel abstract.

It feels like life is happening, but you are not fully in it.

The day moves.

The screen pulls.

The mind races.

The body tightens.

The next thing arrives before you have felt the thing you are already living.

Presence is feeling contact with yourself, your body, and what matters to you.

Over the next several weeks, I’m going to lean into 60-Second Presence as our practice.

A few times a week, I’ll send short Presence Shifts like the video above.

Some will be general and others some will be for specific moments: before responding, after scrolling, before sleep, etc.

About 60 seconds for each rep.

One quick return journey using the same 5 Inner Steps:

Answer → Intend → Focus → Flow → Begin

A short Sunday reset

Step 1: Answer.

What’s the strongest feeling inside you right now?

One word is enough.

—

Step 2: Intend.

Silently say:

I’m returning to presence to I can feel my life deeply again.

—

Step 3: Focus.

Feel your feet.

Feel your hands.

Feel your breath.

Feel the room around you.

Let your body know you are here.

—

Breath deeply.

—

—

—

Step 4: Flow.

See one moment this week where you want to be more present.

Not the whole year.

Not the whole life.

One moment.

—

—

—

Step 5: Begin.

Choose one small way to return today.

A breath.

A walk.

A pause before responding.

A hand on your heart.

A moment with someone you love.

When you’re ready, begin.

Stay present,
Sean

—

New here?

The simplest place to begin is with your 60-Second Presence Profile.

You’ll receive a free psychologist-designed reflection in about 60 seconds.

It is not a diagnosis, or a label.

It is a short reflection on how you may tend to lose presence — and how you may begin returning.

After you read your Profile, complete Presence Shift Foundation.

—

Sean Sullivan, PsyD, is a licensed clinical psychologist and creator of The Presence Shift®, a science-based, five-step ritual for returning to presence in real-life moments. His year-long training, Year of Presence, helps people live with more presence through five Inner Steps that become second nature.

Important note

This work is designed as presence and nervous-system training.

It is not a substitute for medical or mental health care.

This is not therapy, diagnosis, medical advice, or crisis support.

It is a short presence-training practice.

If you are in immediate danger, contact local emergency services.

If you need crisis support in the U.S., call or text 988.

Emotional Safety Notice & Warning

The statements on The Presence Shift® have not been reviewed by the Food and Drug Administration.

This project is not intended to diagnose, treat, cure, or prevent any disease.

The Presence Shift® is not intended as medical advice or as a replacement for professional health or mental health services.

Some content may be emotionally provocative, including references to anger, conflict, abuse, trauma, grief, boundaries, and other difficult experiences.

If you are not feeling comfortable, please stop until you feel safe again.

You can explore getting emotional support anytime at wannatalkaboutit.com — or by calling 988 in the United States or your local crisis line.

Hello friend,

Anger can move fast.

It can make the next sentence feel urgent.

It can make the next action feel obvious.

It can make the body feel like it has already chosen.

Today’s 60-Second Presence Shift is not about pushing anger away.

It is not about pretending you are calm.

It is a short return before anger speaks for you.

Press play above.

Or read along below.

Then, begin your next step from presence.

—

Read along: today’s Presence Shift

Step one.

Answer.

What is here right now?

Anger.

Heat.

Tightness.

The sentence forming before you choose it.

Do not argue with it.

Just name it.

—

Step two.

Intend.

Silently say:

I intend to come fully into presence before anger speaks for me.

Feel that intention.

—

Step three.

Focus.

100% attention here.

Feel your feet.

Feel the ground holding you.

Feel the heat in your face.

Your chest.

Your hands.

Your belly.

Let it be sensation before it becomes action.

Breath moving through you.

Air on your skin.

Sounds nearby.

You are here.

—

Step four.

Flow.

See the next step.

Not the whole fight.

Not everything that needs to be resolved.

Just the next step.

See yourself moving with firmness and care.

—

Step five.

Begin.

Choose a first 10-second action.

Soften your jaw.

Step away.

Write one honest sentence.

Or take one breath before replying.

When you’re ready, begin.

Stay present.

—

That’s the practice.

A short return before anger speaks for you.

A way to feel the heat without handing it the wheel.

A first step toward the next hour with more presence.

Stay present,
Sean

—

New here?

The simplest place to begin is the 60-Second Presence Profile.

It is not a diagnosis.

It is not a label.

It is a short reflection on how you may tend to lose presence — and how you may begin returning.

Tap BEGIN on the image below to get started…

You’ll receive a free psychologist-designed reflection in about 60 seconds.

After you read your Profile, begin Presence Shift Foundation.

—

Sean Sullivan, PsyD, is a licensed clinical psychologist and creator of The Presence Shift®, a science-based, five-step ritual for returning to presence in real-life moments. Year of Presence is his year-long training to live with more presence through five Inner Steps that become second nature.

Important note

This work is designed as presence and nervous-system training.

It is not a substitute for medical or mental health care.

This is not therapy, diagnosis, medical advice, or crisis support.

It is a short presence-training practice.

Because today’s practice involves anger, please be especially careful with safety.

This practice is for returning to presence before the next step.

It is not for staying in a situation that is unsafe.

If this involves abuse, coercion, safety, legal, or relationship-risk concerns, consider trusted professional support before engaging.

If you are in immediate danger, contact local emergency services.

If you need crisis support in the U.S., call or text 988.

Emotional Safety Notice & Warning

The statements on The Presence Shift® have not been reviewed by the Food and Drug Administration.

This project is not intended to diagnose, treat, cure, or prevent any disease.

The Presence Shift® is not intended as medical advice or as a replacement for professional health or mental health services.

Some content may be emotionally provocative, including references to anger, conflict, abuse, trauma, grief, boundaries, and other difficult experiences.

If you are not feeling comfortable, please stop until you feel safe again.

You can explore getting emotional support anytime at wannatalkaboutit.com — or by calling 988 in the United States or your local crisis line.

Today’s 60-Second Presence is for transitioning from one thing to the next.

After one task.

Before another.

After closing a tab.

Before opening the next one.

After a meeting.

Before the next message.

After finishing something online.

Before beginning again.

You get the point.

60 seconds to begin your next hour recharged.

Our 60-second experiences change each time — but our ritual stays the same:

Answer → Intend → Focus → Flow → Begin

Today’s new video experience is one of my early favorites.

It’s uniquely beautiful and calming.

Tap play when you’re ready for your 60 seconds today.

Then, let your next hour begin feeling immersed in presence.

Today’s Presence Shift

Step one.

Answer.

What is here right now for you?

Just one word.

—

Step two.

Intend.

Silently say:

I intend to come fully into presence for the next hour.

Feel that intention.

—

Step three.

Focus.

100% attention here.

Feel your body buzzing with life.

Air on your skin.

Breath moving through you.

Listen to nearby sounds.

Let everything go.

—

Step four.

Flow.

See the next hour of your day.

—

Step five.

Begin.

Choose a first 10-second action.

A deep breath.

When you’re ready, begin.

Stay present.

—

That is today’s practice.

A small return.

A small beginning.

A way to enter the next hour with more presence.

—

—

—

Stay present,
Sean

New here?

The simplest place to begin is the 60-Second Presence Profile.

It is not a diagnosis.

It is not a label.

It is a short reflection on how you may tend to lose presence — and how you may begin returning.

Tap BEGIN on the image below to get started…

You’ll receive a free psychologist-designed reflection in about 60 seconds.

After you read your Profile, begin Presence Shift Foundation.

Sean Sullivan, PsyD, is a licensed clinical psychologist and creator of The Presence Shift®, a science-based, five-step ritual for returning to presence in real-life moments. Year of Presence is his year-long training to live with more presence through five Inner Steps that become second nature.

Important note

This work is designed as presence and nervous-system training. It is not a substitute for medical or mental health care. If you have a history of significant trauma or if strong emotions keep coming up, I strongly recommend working with a well-trained therapist you trust alongside this practice.

Emotional Safety Notice & Warning

The statements on The Presence Shift® have not been reviewed by the Food and Drug Administration. This project is not intended to diagnose, treat, cure, or prevent any disease. The Presence Shift® is not intended as medical advice or as a replacement for professional health or mental health services.

Some content may be emotionally provocative, including references to abuse, trauma, grief, conflict, and other difficult experiences. If you are not feeling comfortable, please stop until you feel safe again. You can explore getting emotional support anytime at wannatalkaboutit.com — or by calling 988 in the United States or your local crisis line.

I want to begin something simple with you:

60 seconds of presence shifting.

The video above begins with a short introduction, then moves into the first 60-Second Presence experience.

Tap play when you’re ready to begin.

You’ll quickly learn why I’m wearing the GOAT hat today :)

If you already watched it, congratulations — you’ve completed today’s 60 seconds of presence.

The idea is simple.

One small daily rep of intentionally returning yourself to presence.

Not another big thing to keep up with perfectly.

Just 60 seconds.

First a moment to notice what’s shaping your inner world.

Then a moment to notice your body in your world.

And a few more moments to come fully into the present.

And another few to let that presence flow into the next hour of your day.

And finally, a moment to kickstart your next step into action.

That’s the whole idea behind 60-Second Presence.

I’ll begin sharing these experiences a couple mornings each week.

Each 60-Second Presence experience will be different and beautiful.

We’ll visit and return from very different worlds together.

But the ritual we follow each time will always stay the same:

Answer → Intend → Focus → Flow → Begin

Some days, you may choose to press play and watch the video.

Other days you may only read the text.

Depending on how you feel, you might read along as you listen.

It all counts.

Each rep points you toward living with more presence.

The point is not to become perfect at practice.

The point is to make returning to presence natural to you by making your return journey consistently — and doing it quickly when you need to.

One of the hardest parts of maintaining any presence practice is starting.

And then, starting again.

And then, again the next day.

That why I’m making our reps small enough to begin.

About 60 seconds any time of day.

Morning is beautiful.

But the right time is the time you actually begin a practice.

If that’s right now for you, tap play above and enjoy.

A text version of today’s inaugural 60-Second Presence experience follows.

Read along: today’s Presence Shift

Step one.

Answer.

What is here right now for you?

Just one word.

—

Step two.

Intend.

Silently say:

I intend to come fully into presence for the next hour.

Feel that intention.

—

Step three.

Focus.

100% attention here.

Feel your body buzzing with life.

Air on your skin.

Breath moving through you.

Listen to nearby sounds.

Let everything go.

—

Step four.

Flow.

See the next hour of your day.

—

Step five.

Begin.

Choose a first 10-second action.

A deep breath.

When you’re ready, begin.

Stay present.

—

That’s the practice.

A small return to presence.

A new beginning.

A pathway into your next hour with more presence.

Stay present,
Sean

New here?

The simplest place to begin is the 60-Second Presence Profile.

It is not a diagnosis.

It is not a label.

It is a short reflection on how you may tend to lose presence — and how you may begin returning.

Tap BEGIN on the image below to get started…

You’ll receive a free psychologist-designed reflection in about 60 seconds.

After you read your Profile, begin Presence Shift Foundation.

Sean Sullivan, PsyD, is a licensed clinical psychologist and creator of The Presence Shift®, a science-based, five-step ritual for returning to presence in real-life moments. Year of Presence is his year-long training to live with more presence through five Inner Steps that become second nature.

Important note

This work is designed as presence and nervous-system training. It is not a substitute for medical or mental health care. If you have a history of significant trauma or if strong emotions keep coming up, I strongly recommend working with a well-trained therapist you trust alongside this practice.

Emotional Safety Notice & Warning

The statements on The Presence Shift® have not been reviewed by the Food and Drug Administration. This project is not intended to diagnose, treat, cure, or prevent any disease. The Presence Shift® is not intended as medical advice or as a replacement for professional health or mental health services.

Some content may be emotionally provocative, including references to abuse, trauma, grief, conflict, and other difficult experiences. If you are not feeling comfortable, please stop until you feel safe again. You can explore getting emotional support anytime at wannatalkaboutit.com — or by calling 988 in the United States or your local crisis line.

Each Presence Shift follows the same five-step arc:

• Answer — What kind of day, or moment, is this for me right now?

• Intend — Breathe into a clear intention to become fully present over the next few minutes.

• Focus — Strategically bring 100% of your attention into the present moment on purpose to shift into presence. (You’ll learn how to do that in many different ways during your Year of Presence.)

• Flow — Allow presence to begin moving into the next part of your day.

• Begin — Actually take the next step of your life as presence flows through you.

The Year of Presence works across writing, guided video, app-based practice, and a growing ecosystem of tools designed to help you return to presence — and then return to your life.

→ Start The Year of Presence

Here’s what you’ll discover if you upgrade to the full Year of Presence System.

1. Foundation

Foundation is the first doorway into the work. It gives you one full experience of the ritual and a stable practice you can return to anytime.

2. The Year of Presence

The Year of Presence is a year-long training arc. It helps you practice the same 5 Inner Steps across many different real-life states and situations until the pattern begins to feel more familiar in your nervous system.

3. The Three Introductory Presence Shifts

After Foundation, the next best step is to move through the three introductory experiences:

• See One — a long-form “see it and feel it” experience

• Do One — a guided shift through one of your own repetitive emotional patterns

• Live One — a practice in carrying presence into the next hour of your life

4. Weekly Presence Shifts

Most weeks, the Year of Presence unfolds in a simple rhythm:

• Sunday — the full weekly Presence Shift

• Wednesday — a shorter reset or companion reflection

These weekly rituals help you keep practicing the same structure across real-life moments such as anxiety, fatigue, conflict, grief, self-doubt, overwhelm, and creative or relational life.

5. The Presence Shift app

The app gives you a direct way to practice the ritual in real time.

The first step is the free Foundation Training Run.

Over time, more of the app opens in stages — including weekly guided rituals and the growing Choose a Presence Shift library.

6. A growing archive

All previous Weekly Presence Shifts you can search and reuse on demand.

7. Deeper posts on nervous system training and emotional patterns

Keep an eye out for The Presence Shift Masterclass book, The Masterclass Movie and special features as they roll out later in the 2026 Year of Presence.

Over time, you’ll begin to use the 5 Inner Steps more naturally in real life:

• before a difficult conversation

• in the middle of anxiety

• after conflict

• during grief

• when you feel scattered, pressured, or off your game

• or simply when you want to return to the life that is actually here

8. Ask Dr. Sean questions

Send ‘Ask Dr. Sean’ questions for future posts, Wednesday reflections, and enjoy occasional live group Presence Shifts

About Dr. Sean Sullivan

Sean Sullivan, PsyD, is a licensed clinical psychologist and creator of The Presence Shift®. For more than two decades, he has worked with college students, founders, executives, and people navigating anxiety, grief, and major life transitions.

He began studying psychology and mindfulness as an undergraduate at Harvard University, then interned in Mindfulness-Based Stress Reduction (MBSR) at the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School, founded by Jon Kabat-Zinn, PhD.

Dr. Sullivan completed his clinical psychology residency at the University of Texas Health Science Center in San Antonio and post-doctoral health psychology training based at the University of California, San Francisco (UCSF).

His work now focuses on practical, science-based ways to help people live with more presence in real life — through therapy practice, writing, guided Presence Shifts and app-based tools in The Presence Shift Masterclass.

Important note

This work is designed as presence and nervous-system training. It is not a substitute for medical or mental health care. If you have a history of significant trauma or if strong emotions keep coming up, I strongly recommend working with a well-trained therapist you trust alongside this practice.

Emotional Safety Notice & Warning

The statements on The Presence Shift® have not been reviewed by the Food and Drug Administration. This project is not intended to diagnose, treat, cure, or prevent any disease. The Presence Shift® is not intended as medical advice or as a replacement for professional health or mental health services.

Some content may be emotionally provocative, including references to abuse, trauma, grief, and other difficult experiences. If you are not feeling comfortable, please stop until you feel safe again. You can explore getting emotional support anytime at wannatalkaboutit.com — or by calling 988 in the United States or your local crisis line.

Growth is feeling different in the same situations.

Read more

Hello friend,

Today’s Presence Shift begins with an answer to:

Why do we Presence Shift?

This Presence Shift is only available as the video above.

Email me if you like this format.

I’ll make more.

Stay present,
Sean

Sean Sullivan, PsyD, is a licensed clinical psychologist and creator of The Presence Shift®, a science-based, 5-step ritual for presence shifting in real life moments which we master together to live with more presence in The Year of Presence. Dr. Sullivan also created the Presence Shift® Termination Standard to help AI system owners make human-facing AI boundaries real.

Subscribe now

Important note

This work is designed as presence and nervous-system training. It is not a substitute for medical or mental health care. If you have a history of significant trauma or if strong emotions keep coming up, I strongly recommend working with a well-trained therapist you trust alongside this practice.

Emotional Safety Notice & Warning

The statements on The Presence Shift® have not been reviewed by the Food and Drug Administration. This project is not intended to diagnose, treat, cure, or prevent any disease. The Presence Shift® is not intended as medical advice or as a replacement for professional health or mental health services.

Some content may be emotionally provocative, including references to abuse, trauma, grief, and other difficult experiences. If you are not feeling comfortable, please stop until you feel safe again. You can explore getting emotional support anytime at wannatalkaboutit.com — or by calling 988 in the United States or your local crisis line.