How do you be more present and enjoy the small things in life?

I'm dealing with a massive amount of internal pressure and anxiety to do something with my life. I feel an immense amount of pressure to enjoy stuff, which ironically gets in the way of actually enjoying stuff.

I have wasted the last few years, I feel like time is flying by and I'm honestly not making as much of my life as I want to. I keep panicking about the fact that my life isn't matching up to the ideal version of my 20s I have in my head. I daydream about things like going to a lake in summer with a group of friends, being in a relationship, travelling the world, etc. and then get this terrible gnawing feeling because I'm not currently doing those things.

I want to learn to be more present and enjoy the little things like cooking, listening to a song, working out, etc. whilst working towards the life I want.