You hear the word “grounded” everywhere, but what does it mean?

Being grounded means something different to everyone. But our definition sounds like this:

grounded /ˈɡraʊn-dəd/ • adjective

Being balanced and peacefully connected with yourself and the natural world around you despite the stressors, deadlines, noise, and haste of modern life.

Staying grounded has proven difficult in a world full of notifications, screens, and constant communication. The good news is that the path to that peaceful, balanced state is easy to navigate. Here are five easy ways you can stay grounded every day:

1. Go Outside Before You Go Online

Try getting fresh air in the morning before you start scrolling.

Just a short time can create a slower stroll into the day instead of diving into messages, headlines, and notifications. This study found that spaces such as urban forests and parks emerged as key elements in mitigating negative moods, such as depression and anxiety, and enhancing overall mental well-being. Just 15 minutes spent outside is noted to be enough to make a meaningful difference.

• Sit on the porch and drink coffee or tea
• Bring a book and read
• Journal
• Take your dog for a walk
• Meditate

Fresh air, natural light, and beginning the day with your own thoughts instead of everyone else’s brings you back down to earth.

2. Try the 5–4–3–2–1 Method

This grounding exercise is often used when there’s something causing you stress, bringing your focus back to the present moment.

Take a look around you and look for:

• 5 things you can see (trees, windows, clouds, coworkers, photos)
• 4 things you can touch (keyboard, blanket, bench, pet)
• 3 things you can hear (people talking, dogs barking, music)
• 2 things you can smell (food on the grill, fresh-cut grass)
• 1 thing you can taste (coffee)

It sounds incredibly simple, but taking a moment to absorb whats happening around you will rebalance your mind and body. You can do this over and over again until you get back to your comfortable baseline.

3. Create One Screen-Free Ritual

Choose one habit that you do every day that’s completely offline. It could be:

• Reading or journaling for 20 minutes before bed
• Playing a cards or a board game with your family
• Yoga in the morning
• Taking a walk while only listening to music

There are so many different ways to define a moment in your day and dedicate it to your balance and peace, and the best part of that is you can tailor it to fit into your life. Be sure to protect that pocket of time and be consistent about it.

4. Move Your Body for Five Minutes

Wait! It doesn’t even have to be exercise. I’m talking loose, casual movement designed to get you up and about.

• Light stretching
• Easy Stroll
• Yoga
• Standing up and walking around the office
• Rolling your shoulders

When we start to feel overwhelmed, we tend to stay put. Gentle movement, whatever that means for you, breaks the cycle of stress. Take a look at our article on gentle stretching for mind and body balance.

5. Try Box Breathing or the 4–7–8 Method

This breathing technique is simple:

• Breathe in for 4 seconds
• Hold for 7 seconds
• Exhale for 8 seconds
• Repeat a few times, or until you feel more balanced

The goal is to slow things down enough to create a little more space between you and whatever is getting in the way of your peace.

Being grounded isn't something you achieve once and keep forever. Some days you’re there. Some days you lose it a little. You do not have to do all five, just pick one and try it this week. The point is to have a place to return to when life starts feeling more chaotic than you’d like it to.