Move Fast and Fix Things

Move Fast and Fix Things Plot Summary

Introduction

Life unfolds in a continuous stream of present moments, yet how often do we find ourselves lost in regrets of the past or anxieties about the future? The space between these two mental distractions is where true power lies—in the now. The present moment is your most precious resource, the only point where life actually happens and transformation becomes possible. Yet for many of us, this resource remains largely untapped. You might recognize the struggle: racing thoughts about tomorrow's meeting while your child shares a story, or replaying yesterday's conversation instead of experiencing the sunset before you. This disconnection from the present moment creates an undercurrent of stress, diminished joy, and missed opportunities. The journey toward presence isn't about adding something new to your life but rather removing the barriers that separate you from experiencing life in its fullness. As you explore the chapters ahead, you'll discover practical ways to anchor yourself in the now, where you'll find not just fleeting happiness but lasting peace, clarity, and purpose.

Chapter 1: Identify Your Core Values

At the heart of living in the present lies a profound understanding of what truly matters to you. Core values are the internal compass that guides your choices and priorities when you're fully present. Unlike fleeting goals or societal expectations, authentic core values emerge from your deepest self and remain relatively stable throughout your life. They represent what you stand for when you're not distracted by noise or pressure from others. Sarah, a marketing executive featured in the book, described her awakening to core values during a particularly stressful period. Working seventy-hour weeks, she found herself constantly exhausted, irritable with her family, and disconnected from activities that once brought her joy. During a weekend retreat, Sarah was asked to reflect on moments when she felt most alive and fulfilled. To her surprise, none of these moments involved career achievements. Instead, they centered on creative expression, meaningful connections, and learning experiences. Her revelation wasn't that her career was unimportant but that she had allowed it to overshadow values that gave her life genuine meaning. With this awareness, Sarah didn't immediately quit her job as one might expect. Instead, she began recalibrating her daily choices to honor her core values of creativity, connection, and growth. She established firm boundaries around work hours, scheduled regular creative pursuits like her long-abandoned photography, and prioritized quality time with loved ones. Most significantly, she became more selective about which projects she took on at work, focusing on those that allowed her to express creativity and build meaningful relationships. To identify your own core values, start with quiet reflection about peak experiences in your life—moments when you felt most fulfilled, proud, or in flow. What specific elements made these experiences meaningful? Look for patterns across different situations. Next, draft a list of potential values (such as authenticity, adventure, security, or service) and notice which ones resonate most deeply. Narrow this list to five or fewer values that feel essential to your sense of purpose and wellbeing. Once identified, the challenge becomes living these values in the present moment. Create small daily rituals that honor your core values—perhaps a morning journaling practice if reflection matters to you, or regular volunteering if service is central. When facing decisions, pause to consider which option best aligns with your values rather than just responding to external pressure or habitual patterns. Remember that identifying core values isn't a one-time exercise but an evolving practice of present awareness. As you become more attuned to what genuinely matters, you'll naturally make choices that lead to greater fulfillment and peace. Your values become not just abstract concepts but lived experiences in each present moment.

Chapter 2: Build Daily Mindfulness Practices

Mindfulness is the art of bringing complete attention to the present experience with openness, curiosity, and acceptance. It transforms ordinary moments into opportunities for deeper awareness and engagement with life. Rather than a specialized skill reserved for spiritual seekers, mindfulness represents our natural capacity to be fully present, though one that often becomes obscured by habitual distractions and mental chatter. Michael, a software engineer and father of two, found himself constantly toggling between work problems, family responsibilities, and an endless stream of digital notifications. Despite having a life many would envy, he felt perpetually exhausted and disconnected. His turning point came during a company wellness workshop where he learned a simple breathing exercise. Initially skeptical, Michael committed to practicing for just five minutes each morning. Within weeks, he noticed subtle but significant changes—he was less reactive to minor frustrations, more attentive in conversations, and better able to focus on complex coding challenges. Encouraged by these shifts, Michael expanded his practice. He began taking "mindful moments" throughout his day—brief pauses to feel his feet on the ground, notice his breath, and observe his surroundings without judgment. During his commute, instead of immediately reaching for his phone, he practiced awareness of sensations, sounds, and thoughts. At dinner, he experimented with putting devices away and really tasting his food, listening to his children with undivided attention. These weren't dramatic lifestyle changes, but rather small adjustments that cumulatively transformed his experience. To build your own mindfulness practice, start with simple, consistent anchors in your daily routine. Morning is often ideal—try five minutes of focused breathing before checking devices. Sit comfortably, direct attention to natural breathing, and when your mind wanders (which it inevitably will), gently return focus to the breath without self-criticism. Gradually extend this practice to everyday activities: eating mindfully by noticing flavors and textures; walking mindfully by feeling each step; listening mindfully by truly hearing without planning your response. Environmental cues can strengthen your practice. Consider placing small reminders—perhaps a stone, plant, or meaningful object—in spaces where you frequently operate on autopilot. Let these serve as prompts to return to the present moment. Digital mindfulness apps can provide structured guidance, though be cautious they don't become another distraction. The essence of mindfulness isn't achieving a special state but rather returning—again and again—to the richness of your immediate experience. Each moment of awareness creates a tiny interruption in unconscious patterns, gradually building a more present-centered life. With consistent practice, mindfulness becomes less something you do and more a way of being in the world.

Chapter 3: Release Past Regrets

The past exists now only as thoughts in your mind. While memories and experiences certainly shape us, clinging to regrets creates a persistent shadow over the present moment. Releasing past regrets doesn't mean denying responsibility or forgetting important lessons—rather, it's about freeing yourself from the emotional burden that prevents full engagement with the life unfolding before you now. David's story illustrates the transformative power of releasing regrets. After a failed business venture cost him not only his savings but also investments from friends and family, David found himself trapped in a cycle of shame, self-recrimination, and "if only" thinking. For nearly three years, he mentally replayed his decisions, imagining alternative outcomes and punishing himself for mistakes. Though he had found new employment, his preoccupation with the past prevented him from fully investing in current opportunities or relationships. During a conversation with his uncle, a retired psychologist, David was asked a simple but profound question: "How is carrying this burden helping anyone you care about?" This perspective shift initiated David's journey toward release. He began by writing an extensive account of the experience, acknowledging mistakes without judgment, and identifying the specific lessons learned. He then met individually with those affected, offering sincere apologies without defensive explanations. Rather than asking for forgiveness, he simply expressed genuine remorse and outlined specific ways he was implementing the lessons learned. The path to releasing your own past regrets begins with compassionate acknowledgment. Set aside time to reflect on a persistent regret, writing about it with as much emotional honesty as possible. Notice the physical sensations that arise during this reflection—tightness in the chest, shallow breathing, tension in the shoulders—as these bodily responses often perpetuate regret cycles. Then ask yourself: What specific lesson does this experience offer? How might this lesson serve me and others going forward? For regrets involving others, consider whether direct amends are appropriate. Sometimes a sincere apology brings healing; other times, especially when contact might cause further harm, personal forgiveness practices may be more appropriate. Remember that release doesn't happen instantaneously—it's a practice of gently redirecting attention from rumination to present reality whenever regret surfaces. Creating small rituals can support this release process. Some find it helpful to write regrets on paper and then burn them, symbolizing transformation. Others benefit from regular meditation focused on self-forgiveness or volunteering in ways that channel remorse into positive action. The key is recognizing that each moment spent dwelling in regret is a moment stolen from your present life—and choosing, again and again, to return to now.

Chapter 4: Transform Fear into Action

Fear represents one of the most powerful forces pulling us away from the present moment. Whether manifesting as worry about future outcomes, anxiety about others' judgments, or deeper existential concerns, fear projects us into an imagined future that exists only in our minds. Transforming fear into action isn't about eliminating fear entirely—rather, it's about recognizing fear's presence while preventing it from controlling your choices and awareness. Elena, a talented writer who had dreamed of publishing a novel since childhood, found herself paralyzed by fear despite having a completed manuscript. The thought of rejection from publishers triggered intense anxiety—racing heart, sleepless nights, and elaborate mental scenarios of public humiliation. She created convincing rationalizations for delay: the manuscript needed more editing, market conditions weren't ideal, she should build her platform first. Years passed with her novel sitting in a drawer while fear disguised as reasonable caution kept her from taking concrete steps. Elena's transformation began during a writing workshop where the instructor shared his own rejection story—over sixty publishers had declined his first book before it found a home and eventually became a bestseller. What struck Elena wasn't just his persistence but his matter-of-fact attitude toward rejection as simply part of the process. That evening, she created a simple action plan—she would submit to five publishers each month regardless of her fear level. She also started a "rejection collection," viewing each declined submission as evidence of her courage rather than failure. To transform your own fears into action, start by practicing fear recognition. When anxiety arises, pause to name it specifically: "This is fear of judgment" or "This is fear of uncertainty." Notice physical sensations without becoming entangled in the mental narrative. This small space between experiencing fear and reacting to it creates room for conscious choice. Next, analyze the specific action fear is preventing—often it's something concrete and manageable when broken down into smaller steps. Create a "fear-to-action" map by drawing a line down the center of a page. On the left, list your specific fears; on the right, identify one small, concrete action that moves directly against each fear. Focus on actions entirely within your control rather than outcomes. Commit to taking at least one of these actions daily, regardless of whether the fear diminishes. This practice leverages a psychological truth—action often changes feeling more effectively than waiting for feelings to change before acting. Remember that transforming fear into action isn't about becoming fearless. The goal is developing a new relationship with fear—seeing it as valuable information but not a command to stop moving forward. With practice, you'll discover that fear loses much of its power when met with present-moment awareness and consistent action, however small.

Chapter 5: Create Your Presence Toolkit

Living in the now isn't about achieving a permanent state of enlightenment, but rather developing practical tools to consistently return to presence when you inevitably drift away. A personalized presence toolkit contains techniques and practices uniquely suited to your temperament, challenges, and lifestyle—resources you can access in various situations to anchor yourself in the present moment. James, a high-level executive with significant family responsibilities, struggled with constant mental toggling between work deadlines, parenting concerns, and relationship issues. During a particularly stressful period, his doctor warned him about the physical toll of his chronic stress levels. Desperate for change but unwilling to compromise his commitments, James worked with a mindfulness coach to develop what they called his "presence toolkit"—a collection of practices ranging from brief moments to deeper experiences. The transformation in James's life wasn't immediate or absolute, but gradually became evident in significant ways. Colleagues noted his improved listening skills and clearer decision-making. His children commented that he seemed more available during family time, truly seeing them rather than just physically being present. Most importantly, James reported a surprising discovery—by becoming more fully present, he actually accomplished more meaningful work in less time, with greater satisfaction and reduced stress. To create your own presence toolkit, begin by identifying your personal "presence disruptors"—the specific thoughts, emotions, environments, or situations that most commonly pull you from the present moment. These might include social media, difficult emotions like anxiety or anger, certain relationships, or specific work tasks. Next, experiment with various presence practices, noting which ones resonate most strongly with your temperament and lifestyle. Your toolkit should include options requiring different time commitments: "micro-practices" taking just seconds (like three conscious breaths before answering the phone), five-minute reset practices (a brief body scan or sensory awareness exercise), and deeper practices for when more time is available (meditation, mindful walking, or journaling). Include both solo practices and interactive ones, such as mindful conversation techniques or shared mindfulness activities with loved ones. Physical tools can enhance your kit—perhaps a small stone in your pocket as a tactile reminder, a special journal for presence reflection, or a digital app with guided practices. Environmental adjustments might include designated device-free zones in your home, visual reminders in your workspace, or alarm settings for periodic presence pauses throughout your day. The most effective presence toolkit evolves through regular review and refinement. Set aside time monthly to assess which tools are serving you well and which need modification. Remember that presence isn't something to achieve once and possess permanently—it's a continuous practice of returning home to the now, where life in all its richness actually happens.

Chapter 6: Connect Deeply with Others

True connection happens only in the present moment. When we're mentally elsewhere—rehearsing responses, judging what's being said, or thinking about unrelated matters—we miss the opportunity for the deep human connection that nourishes both parties. Presence transforms ordinary interactions into meaningful exchanges and creates the foundation for authentic relationships. Thomas, a respected physician, prided himself on efficiency—seeing more patients than anyone else in his practice. While technically competent, he often found patients returning with the same concerns or seeking second opinions. During a required communication workshop, Thomas was videotaped during simulated patient consultations. Watching himself was revelatory—he saw how he interrupted patients, glanced at his watch, and typed notes without making eye contact. Though physically present, he was clearly elsewhere mentally, missing crucial information and failing to establish trust. Committed to improvement, Thomas began practicing specific presence techniques with each patient. He started appointments by taking three conscious breaths, silently setting an intention to truly see the person before him. He adopted a "three-second rule"—pausing after patients finished speaking before responding. Most significantly, he practiced what he called "whole-body listening"—noticing his posture, maintaining appropriate eye contact, and observing his tendency to mentally formulate responses rather than fully hearing what was being said. The results transformed his practice. Not only did patient satisfaction scores improve dramatically, but Thomas also made more accurate diagnoses by catching subtle information he previously missed. Counterintuitively, these appointments didn't take longer—the quality of communication actually reduced the need for follow-up visits and clarifications. Most surprisingly to Thomas, he experienced greater professional satisfaction and reduced burnout as these human connections became the most rewarding aspect of his work. To enhance your own capacity for present-moment connection, begin with awareness of your listening habits. In your next few conversations, simply observe: Do you interrupt? Does your mind wander to unrelated thoughts? Are you formulating responses while the other person is still speaking? This awareness alone often initiates change. Next, practice "arriving" before important interactions—taking a few moments to breathe, set aside previous concerns, and mentally commit to being fully present. Develop the habit of asking questions that arise from genuine curiosity rather than social obligation. When someone shares something important, practice reflecting both content and emotion before offering your perspective. Remember that nonverbal presence—appropriate eye contact, attentive posture, and facial responsiveness—often communicates more than words. Present-moment connection doesn't require lengthy interactions—even brief exchanges with service providers, colleagues, or family members can become opportunities for genuine human acknowledgment. The practice ultimately reveals an essential truth: when we offer others the gift of our full presence, we simultaneously receive the gift of a richer, more connected life.

Summary

The journey to present-moment awareness represents perhaps life's most profound yet practical transformation. Throughout this exploration, we've discovered that the power of now isn't found in grand spiritual experiences but in the small, consistent choices to anchor ourselves in what's actually happening. As the book reminds us, "Nothing has happened in the past; it happened in the Now. Nothing will ever happen in the future; it will happen in the Now." Your invitation today is beautifully simple: choose one small presence practice from any chapter that resonated with you, and commit to it for just one week. Perhaps it's the three conscious breaths before meetings, a five-minute morning meditation, or truly listening to one conversation daily without planning your response. This single practice, consistently applied, can begin shifting your relationship with the present moment—and thereby transform everything. The power of now awaits your next breath.

About Author

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Frances Frei

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