5-Minute Mindfulness: The 5‑4‑3‑2‑1 Grounding Exercise

The 5‑4‑3‑2‑1 exercise helps you shift attention from thoughts to the present moment—in under five minutes. 🧘

How it works

1. 5 things you can see
2. 4 things you can feel (clothes, chair, floor)
3. 3 things you can hear
4. 2 things you can smell
5. 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.