tools · ground
short things that actually help.
evidence-backed exercises, written for the moments you can’t do anything that takes more than five minutes. nothing to download. no audio to wear. no streak.
Calm
for moments the nervous system is loud.
- 3 min
4-7-8 Breathing
Slow the nervous system in four rounds of breath.
- 4 min
5-4-3-2-1 Grounding
Name what you see, feel, hear, smell, and taste.
- 3 min
Name It To Tame It
Label one emotion plus one need to soften intensity.
- 2 min
60-Second Body Scan
Notice tension from head to toe and soften one area.
- 4 min
Box Breathing
Inhale 4, hold 4, exhale 4, hold 4 to re-center.
- 2 min
Cool Water Reset (TIPP)
Cold water can create a fast nervous-system reset.
Focus
for getting started when getting started feels impossible.
Energy
for days when there are not many spoons.
Everyday
scripts and small acts for the in-between.