Scientific Insights on Present-Moment Living, Purpose, and Well-Being

Benefits of Living in the Present with Intention vs. Seeking Approval

Psychological and neuroscientific research strongly supports the idea that living mindfully in the present moment – and acting from one’s own values or intentions – yields significant mental, emotional, and even spiritual benefits. In contrast, a life spent “performing” for approval or chasing external validation is often linked to greater stress and poorer well-being:

• Greater Happiness and Emotional Health: A landmark study using smartphone tracking found that people spend nearly half their waking hours with their minds wandering – and crucially, they were less happy when mind-wandering than when fully engaged in the present . Even if the wandering thoughts were neutral or pleasant, being “away” from the here-and-now made people feel worse than being present. This supports the idea that “a wandering mind is an unhappy mind,” whereas staying in the now fosters contentment . Consistent with this, numerous studies of mindfulness (which trains present-moment awareness) show reduced anxiety, depression, and stress levels among practitioners . By focusing attention on the current moment without judgment, individuals gain better emotional regulation and resilience rather than ruminating on past regrets or future worries . There are even spiritual or existential benefits reported – many meditators describe greater inner peace and connection, suggesting that present-moment awareness can nurture one’s spiritual well-being .
• Improved Mental Performance and Brain Changes: Living in the present with intentional focus isn’t just a fleeting mood booster – it correlates with measurable changes in the brain. Neural studies have found that regular mindfulness practice enhances attention-related brain regions and emotional integration. For example, MRI research by Harvard scientists showed that just 8 weeks of mindfulness meditation led to noticeable increases in gray matter density in areas of the brain associated with memory, self-awareness, empathy, and stress management . Long-term meditators even exhibit a thickening of the prefrontal cortex (involved in attention and executive function) compared to non-meditators . These physical brain changes suggest that acting with mindful intention can literally “re-wire” the brain for improved cognitive and emotional functioning over time. In short, being fully present not only feels good in the moment – it also appears to build lasting mental strengths.
• Authenticity and Self-Esteem: Choosing actions based on one’s true values or intentions (often called authentic living) brings psychological benefits, in contrast to constantly people-pleasing or performing for approval. Research in personality psychology shows that authenticity is linked to higher well-being. For example, a meta-analysis concluded that being true to oneself is “key to both well-being and engagement,” with authentic individuals reporting greater life satisfaction and self-esteem . Conversely, chasing external validation (such as seeking status, praise, or approval) can harm mental health. In self-determination theory, goals are classified as intrinsic (personally meaningful, e.g. growth, relationships) or extrinsic (focused on rewards/approval, e.g. fame, image). A series of studies by psychologists Tim Kasser and Richard Ryan found that people who prioritize extrinsic goals (money, status, popularity) tend to have lower well-being – including more anxiety and lower happiness – compared to those pursuing intrinsic goals . For instance, U.S. and German college students highly focused on fame and financial success reported significantly lower life satisfaction, whereas those oriented toward self-development, close relationships, and community feeling showed **greater happiness and psychological health】 . In short, “having to gain others’ approval detracts from well-being,” as humanistic psychologists noted decades ago . Acting with intention and integrity, true to one’s values in the present, is associated with peace of mind, whereas acting merely to impress often breeds stress and emptiness.
• Spiritual and Existential Well-Being: Living in the present with purpose can also nourish one’s spiritual life. Mindfulness practices are often integral to spiritual traditions, and research indicates they can enhance qualities like compassion, connectedness, and a sense of meaning. Many practitioners report that present-focused meditation deepens their spiritual awareness – helping them feel a connection to something greater and fostering inner tranquility . Neurobiologically, mindfulness might quiet the brain’s self-centric default mode, which some scholars suggest could make people feel more interconnected or “transcendent.” Furthermore, psychological studies find that reflecting on one’s core values and purpose (rather than external accolades) correlates with a richer sense of meaning in life . In sum, the science aligns with wisdom traditions: dwelling in the “power of now” and being one’s genuine self confers mental clarity, emotional balance, and often a profound sense of spiritual fulfillment.

How Common Are Mindfulness, Integrity, and Purpose Practices?

While the benefits of mindfulness, intentional action, and values-driven living are well-documented, research also reveals that relatively few people consistently embody these practices in daily life. Here are some notable statistics and findings on how often individuals practice mindfulness, act with integrity/humility, or live by a strong sense of purpose:

• Mindfulness & Meditation: Mindfulness has gained popularity in recent years, but regular practice is still the exception, not the norm. In the United States, surveys show only about 4% of adults meditated in 2012, rising to around 14% by 2017 . A more recent 2022 analysis found meditation usage continued to climb to roughly 18% of U.S. adults . (In comparison, about 16% practiced yoga.) This growth is encouraging, yet it implies that over 80% still do not engage in meditation. Moreover, fewer than 1 in 10 Americans maintain a regular meditation habit (e.g. weekly or daily) – many who start meditating do not sustain it long-term . This drop-off highlights how uncommon consistent mindful behavior is. Globally, estimates suggest on the order of 200–500 million people meditate worldwide, which is substantial but still a small fraction of the world’s population . In other words, the majority of people are not routinely practicing mindfulness, despite its benefits.
• Integrity and Humility: Living with unwavering integrity or humility is hard to quantify, but social psychology gives clues that true humility is relatively rare. People have a well-documented tendency toward illusory superiority, often overestimating their virtues. For example, in one classic survey, 94% of college professors rated their work as above-average (an obvious statistical impossibility) . Likewise, 93% of U.S. drivers thought they were better than the median driver, even those who had been hospitalized for causing accidents . Most people also judge themselves as more ethical and more capable than others – suggesting that feeling humbly average is uncommon. In an astonishing finding, even incarcerated criminals rated themselves as equally law-abiding as non-prisoners and far more upstanding on traits like kindness and morality . This self-enhancement bias implies that behaving with genuine humility or total integrity (especially when no one is watching) may not be the norm. Small dishonesty is common in society (tax cheating, “white lies,” etc.), whereas scrupulous integrity is aspirational. To be sure, many people value honesty and humility – but psychology shows a gap between our ideals and actual behavior. The prevalence of everyday narcissism and ethical slips means embodying integrity and humility consistently is relatively uncommon in practice.
• Purpose-Driven Living: Surveys indicate that while most individuals believe life in general has purpose, far fewer have a clear, personally defined purpose guiding their own life. A national survey reported 83% of Americans agreed with the statement “I feel like my life has meaning or purpose,” at least in a broad sense . However, when pressed for specifics, only about 1 in 4 American adults (25%) say they have a clear sense of their individual life purpose . In other words, 75% lack a well-defined guiding purpose or mission. This discrepancy suggests many people haven’t identified or articulated their deeper goals and values, even though they might believe abstractly in purpose. Young adults in particular often struggle with this – over half of 18–29-year-olds report feeling like they “lacked meaning or purpose” in recent times . It’s usually later in life that purpose crystallizes (as we explore below). Additionally, living “purposefully” (i.e. translating purpose into daily choices) is rarer still. For instance, a Gallup international poll on values found that less than a third of people strongly agreed that they “live their life in a way that is aligned with their values on a daily basis.” Many people hold good values, but under the pressures of work, finances, or social expectations, purpose-driven actions often take a back seat. The data overall show that mindfulness, moral integrity, humility, and purpose-driven action are embraced by a minority of the population at any given time – highlighting a large gap between knowing the path and walking it.

Reflection, Spiritual Awareness, and Life Stage

Another key idea is that people tend to become more reflective, spiritually aware, or oriented toward inner peace as they get older or encounter pivotal life stages. Research across psychology and sociology supports this pattern – though it also reveals why even profound insights often fail to translate into consistent action:

• Midlife as a Turning Point: A variety of evidence suggests that middle age (around 40s and 50s) is a common period for individuals to start reflecting more deeply on life’s meaning and their spiritual beliefs. Developmental psychologists note that in midlife, many adults experience a shift: after pursuing career achievements or material goals, they begin to sense those “modern prescriptions for meaning – materialism and social achievement – do not meet the needs of the soul.” This often prompts a search for something deeper . In fact, among Baby Boomers identified as “active spiritual seekers,” 62% were middle-aged or older (age 40+), confirming that serious spiritual exploration often begins in midlife . It’s telling that diverse wisdom traditions (from Navajo teachings to Kabbalah) hold that one must reach about age 40 to be ready for profound spiritual study . By that age, people have accumulated enough life experience – successes, failures, loss of loved ones – to spur big questions about purpose and legacy. Sociologist Bernice Neugarten famously described a “midlife awakening” as adults realize life is finite and start prioritizing inner fulfillment over external markers of success. Empirical studies back this: as responsibilities of midlife (raising children, building career) eventually ease, many use the newfound freedom to pursue spiritual reflection and personal growth . In short, midlife is often the inflection point when “doing” gives way to more “being,” prompting greater mindfulness and spiritual curiosity.
• Later Adulthood and Inner Peace: As people progress into later adulthood (60s, 70s and beyond), these reflective and spiritual tendencies often strengthen. Gerontological research finds that interest in the “inner journey” tends to increase with age for a great many individuals . Older adults, on average, report taking more delight in simple present moments, feeling less fear of death, and sensing a greater connection to the universe or a higher power . Psychologist Lars Tornstam dubbed this shift “gerotranscendence,” describing how elders may become more transcendent or spiritually oriented as they age. Large surveys consistently show older people have higher rates of involvement in religious or spiritual activities than younger cohorts . They also often develop greater self-acceptance and see their life as having a coherent narrative or “integrity” (Erik Erikson termed this ego integrity) . Notably, life satisfaction and happiness follow a U-shaped curve across the lifespan in many studies – dipping in midlife and rising in older age – and one explanation is that by age ~60 or so, people often reprioritize what matters (relationships, peace, health), leading to renewed contentment. In fact, a recent study found that **feelings of meaning in life tend to peak around age 60 . At that stage, people often report the highest sense of life’s meaning and purpose, likely because they’ve synthesized life’s experiences into wisdom. They may invest more in family or community and less in ego pursuits, aligning life with inner values. Consistent with this, global surveys show clear age differences in what people find most meaningful. Younger adults (18–29) tend to emphasize friendships, learning, and career accomplishments as key sources of meaning, whereas older adults (65+) put far more emphasis on health, faith, and reflecting on life (and notably much less on work) . (See figure below.) This illustrates a broad shift from the external to the internal: with age, “success” often gets redefined from what you do to who you are.

Sources of life meaning tend to shift with age: across 17 countries, young adults were far more likely to cite friends as a top source of meaning, whereas older adults were more likely to cite health (and they placed less emphasis on career). Family was the #1 source of meaning for most age groups . Such findings suggest that as people age, they increasingly value present-moment connections and well-being over external achievements.

• Why Insights Rarely Become Action: Despite these trends toward greater insight and reflection in mid- and later life, translating spiritual or reflective realizations into consistent action is surprisingly rare. Many people recognize the importance of living in the now or nurturing inner peace, but struggle to implement it day-to-day. Research offers several explanations for this intention-action gap. First, old habits and social conditioning are hard to break – as one analysis put it, some individuals, even in older age, are “so stuck in their habits of thinking and behaving” that there’s little openness for a new spiritual journey . In other words, enlightenment might knock, but inertia often keeps the door closed. Second, daily life in modern society continually pulls people away from reflection: bills must be paid, chores done, social obligations met – making it difficult to consistently prioritize meditation, prayer, or introspection. Psychological research on behavior change shows that even when people have strong intentions, sustained change requires effortful practice and favorable environments. For example, even after a life-changing insight or health scare, only a minority sustain new healthy behaviors. In the realm of mindfulness, one study noted that many who begin meditation programs drop out within months, and overall only ~8% of Americans both intend to meditate and actually keep up a regular practice . People often want to live with more integrity or balance, but sticking with those ideals is challenging amid life’s distractions. There is also a lack of societal support for sustained inner development – workplaces reward productivity, not mindfulness, and consumer culture nudges us toward material goals more than spiritual ones. All these factors mean that while reflection and spiritual awareness tend to grow with age, consistent mindful or values-driven action remains uncommon. In fact, it is precisely the rarity of such fully integrated living that authors like Di Tran emphasize – urging readers not just to realize the importance of “being” over “doing,” but to practice it continually, which few manage to do.

Longitudinal and Neuroscience Research on Purpose and Mindful Living

Finally, a robust body of longitudinal studies, neuroscience findings, and cross-cultural surveys provides deeper insight into the impacts of purpose-driven, values-based living and mindful behavior:

• Purpose in Life and Long-Term Health: A striking finding from long-term epidemiological studies is that having a strong sense of purpose or meaning in life can literally affect one’s longevity and health. For example, in one 5-year study of over 1,200 older adults, those with a high sense of life purpose had a significantly lower risk of death than those with low purpose – the difference was sizable, with the high-purpose group’s mortality hazard being only about 60% that of the low-purpose group . (In practical terms, this means the odds of dying during the follow-up were almost 40% lower for those who felt their life had direction and meaning.) Another large analysis of U.S. adults in their 50s and 60s similarly found that individuals in the top tier for life purpose were about 15–24% less likely to die over the next decade compared to those in the bottom tier . These associations remain significant even after accounting for factors like health status, wealth, or depression. The protective effect of purpose extends to specific health outcomes as well: Higher purpose in life has been linked with lower risk of heart disease, stroke, and cognitive decline in old age . One reason, as a 2020 study suggested, is that purposeful individuals are more likely to maintain healthy behaviors – they stay active, avoid smoking, and adhere to medical advice at higher rates than those without a guiding purpose . In short, longitudinal evidence supports the idea that living with purpose and aligned values isn’t just philosophically rewarding – it can yield concrete health benefits and potentially add years to one’s life. As researchers succinctly stated, “growing evidence indicates that a higher sense of purpose in life is associated with reduced risk of chronic diseases and mortality” .
• Neuroscience of Mindful Behavior: Advances in neuroscience have begun to illuminate how mindful, values-based practices impact the brain and body. Beyond the structural brain changes mentioned earlier (increased gray matter with meditation), studies using fMRI (functional brain scans) show that mindfulness training can alter brain activity in ways that improve emotional regulation. For instance, after an 8-week mindfulness course, participants exhibit lower reactivity in the amygdala (the brain’s fear center) when exposed to stress, coupled with greater activation in the prefrontal cortex (associated with conscious regulation of emotions). This aligns with participants’ reports of feeling less stress – their brains become literally calmer under pressure. Mindfulness has also been found to reduce markers of inflammation in the body , which is intriguing since chronic inflammation is linked to depression and illness. In one randomized trial, even a brief daily meditation practice led to lower levels of the stress hormone cortisol and reduced expression of pro-inflammatory genes . Such biological effects might partly explain why mindfulness practitioners report not only psychological benefits but also improvements in pain management and immune function. Additionally, neuroscience has probed the effects of living by one’s values – for example, studies on “self-transcendent” emotions (like awe, compassion, gratitude) find that these states can quiet the brain’s default mode network (associated with self-referential thinking) and increase feelings of connectedness. People who frequently engage in altruistic, meaningful activities show distinct neural patterns (like reward circuitry activation when helping others), suggesting the brain derives lasting satisfaction from values-driven behavior. All told, modern science is mapping the mind-body mechanisms behind ancient wisdom: practices that center our awareness (meditation, prayer, value affirmation) tend to move the brain and body toward a state of balance, resilience, and well-being.
• Global Perspectives on Values and Meaning: On a global scale, surveys and cross-cultural studies add context to these findings – showing both universal trends and cultural differences in purposeful, mindful living. A 2021 Pew Research Center survey of 17 advanced economies, for example, asked people an open-ended question about what gives them meaning in life. Across most countries, family was the top source of meaning, but notably faith/spirituality appeared among top sources for a subset of respondents (especially in the U.S. and among older people) . Material well-being (income, comfort) was mentioned frequently as well, but not as much as relationships or health. This implies that while nearly everyone values love and health, relatively fewer spontaneously emphasize spiritual fulfillment or personal growth as what “keeps them going.” Another global study – the World Values Survey – has documented a shift in many societies as they become more affluent: people move from “survival” values (economic security, conformity) toward “self-expression” values, which include environmental concern, tolerance, and self-actualization. This can be interpreted as a cultural move toward more inner-directed values once basic needs are met. Yet, even in these societies, true mindful, purpose-led lives are not the norm; they remain aspirational. The Global Wellness Institute reported in 2020 that interest in mindfulness and meditation was surging worldwide (meditation apps downloads, etc., spiked during the COVID-19 pandemic by up to 2,900% in some regions), indicating a growing hunger for stress relief and meaning. But from a sociological view, we are in the early phases of a broad adoption – these practices are still new to many cultures. Longitudinal surveys will be illuminating: they might show, for instance, whether the younger generation’s higher interest in mindfulness will translate into a more present-focused, purpose-driven populace as they age. For now, the global data underscore that the core principles from Doing and Being: The Power of Now and Where You’ve Been resonate across cultures, even if they are inconsistently practiced. Humans everywhere seek meaning and peace, and science is gradually affirming the paths to get there – by living in the present, with intention, humility, and purpose.

References: The points above are supported by a range of scientific studies and sources. Key references include longitudinal studies on purpose and mortality , large surveys on meaning and values , neuroscience research on meditation , and meta-analyses in psychology on authenticity and well-being . For instance, Killingsworth & Gilbert’s famous study in Science demonstrated the link between present-moment focus and happiness , while Kasser & Ryan’s work linked extrinsic goal-chasing with lower well-being . National health surveys document how many people practice mindfulness (about 14% in recent years) , and sociological analyses describe the increases in spiritual pursuit during later life . These and other citations provided substantiate each claim, painting a comprehensive, research-backed picture of why “being present” and “being true” are so powerful – and at the same time, why they remain ideals that we must continually strive to embody. The science of doing and being is still evolving, but it unequivocally supports the book’s core message: living in the Now with purpose and authenticity is a path to mental, emotional, and spiritual flourishing .

CITATION

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The Research Behind the Message

The book Doing and Being: The Power of Now and Where You’ve Been is a deeply personal reflection on how we can live with greater intention, integrity, and presence. It’s a spiritual and practical guide born from real-life experience—as a father, immigrant, educator, and servant of the community. But beyond the stories and insights, this message is backed by science.

The following research explores the psychological, neuroscientific, and sociological evidence that supports the themes of this book: the value of living in the moment, the quiet power of humble action, the rarity of purpose-driven living, and the profound journey of becoming rather than performing. With citations from peer-reviewed journals, national surveys, and global studies, this report offers a foundation of truth behind the timeless wisdom shared in the pages of Doing and Being.

Doing and Being: The Power of Now and Where You’ve Been – A New Book by Di Tran (2025)