30-sec Reset Practices

Feeling off? Before you scroll, pause. Here's a soft list of 30-second resets your nervous system is silently begging for.

1. Look at something green

Just pause and look at a tree, a plant, or even a leaf in a photo. Green is nature’s reset button for your brain.

2. Breathe in 4 – Hold 4 – Out 6

Close your eyes. Breathe in for 4 seconds, hold for 4, exhale for 6. Repeat once. Feel your brain drop a gear.

3. Touch something cold

Ice cube. Cold water. Your steel bottle. When anxiety rises, cold gives the mind a safe distraction.

4. Count 5 things you can see

This is a grounding technique. Get present. Remind your brain: "I'm here, I'm safe."

5. Name your emotion

Not “I feel bad.” Try “I feel overwhelmed” or “I feel stuck.” Naming reduces the chaos inside.