Not my place to say, so please take my comment with a grain of salt:

IMO, If you are avoiding living in the present, it might be important to define the emotion behind why. It could be a sign that you need sorta big changes in your life.

Interestingly enough, I’ve been suspecting I am on some sort of spectrum, but I typically feel like you do. Like I need to be listening to something when going for a walk because walking itself is inherently a boring activity.

But there have been certain days where I feel entirely different. I’m less in my head and more out of it, soak in my environment more, pay more attention to my posture, the way I’m stepping with my feet, the sounds around me, etc. And it’s not me forcing it either, I just feel genuinely more interested in that stuff.

I’ve been told I live in the future a lot, but on those days, I feel “normal”. Like, I’m more interested in and living in the present, instead of daydreaming all the time.