The 5‑4‑3‑2‑1 exercise helps you shift attention from thoughts to the present moment—in under five minutes. 🧘
How it works
- 5 things you can see
- 4 things you can feel (clothes, chair, floor)
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Everyday tips
- Set a small phone reminder (e.g., noon)
- Note one mini-win in the evening
- Practice in neutral moments—not only in crises
Why it helps
Directing attention to sensory input can reduce rumination and support self‑regulation.
Note: A self‑help tool, not a replacement for therapy.
