Feeling Scattered? Try This One-Minute Mind Reset

Ever feel like your brain has 27 tabs open at once?

That’s been me — juggling family, work, and my own self-care. When my thoughts start racing, I use this quick grounding technique to pull myself back to center in 60 seconds flat.

Why This Works

Activates your parasympathetic nervous system (your “rest + digest” mode).

Lowers stress hormones like cortisol.

Improves focus so you can think clearly again.

The 60-Second Reset

1. Stop what you’re doing and plant both feet on the ground.

2. Close your eyes and take a slow, deep inhale through your nose for 4 counts.

3. Hold that breath for 2 counts.

4. Exhale through your mouth for 6 counts.

5. Repeat 5 times while relaxing your shoulders.

Bonus Twist

While you inhale, silently repeat: “I am grounded. I am present.”

Your Turn

The next time you feel stressed, overwhelmed, or scattered — try this. You don’t need a meditation cushion, a quiet room, or even a lot of time. Just 60 seconds to breathe, reset, and feel more like yourself again.

If you try it today, let me know how you feel afterward.