Tiny Moments of Reset Throughout the Day

One of the things we often do at Equinimity is begin our meetings with a grounding exercise. It may only take a minute or two, but it can make such a big difference.

Each of us often arrives carrying something. Some may be coming into a meeting after a stressful morning. Others may still be replaying a funny conversation and quietly chuckling to themselves. Or perhaps thinking about the long to-do list waiting for them. Maybe even thinking about needing another cup of coffee.

As we go about our day, being truly present in the moment can be a challenge – sometimes, we may not even be aware that we've been stuck in a low hum of stress or distraction.

Sometimes, there are conversations, experiences, and situations that are hard to shake. Even if we've moved on physically from the moment, our minds and bodies are still there. The good news is, there are ways we can reset. When we think of resetting our nervous system or reclaiming a moment of peace, we may consider a Retreat, an hour of Yoga, or maybe even a mindfulness practice alongside horses. And while these are all highly recommended, a minute or two can sometimes be enough to help us get through the day feeling a little more calm, connected, and centered.

Inspired by our pre-meeting routine at Equinimity, we would like to share a few ways to find tiny moments of reset throughout the day:

Before a meeting starts. Take three slow breaths. Let your shoulders drop and your jaw and the space between your eyebrows relax. This small pause signals to your nervous system that it's safe to shift out of the moment that came before.

Between tasks. Instead of jumping straight from one email or activity to the next, pause for ten seconds. Notice your feet on the floor. Feel the chair beneath you, or the temperature of the air in the room. This brief sensory check-in can help interrupt the momentum carried over from the last thing, giving your mind a clean break before it picks up the next task. For one of our colleagues, changing her music playlist is how she effectively transitions from one task to another.

When a conversation lingers. UCLA neuroscientist Matthew Lieberman and his team found that simply putting a feeling into words can quiet the brain's alarm system while activating the region responsible for calm, clear thinking. If something someone said is still replaying in your mind, name it. Even silently saying "that's still with me" can loosen its grip enough to let you come back to the present. Naming what you're carrying doesn't make it disappear, but it can turn the volume down enough to help you move on.

When distractions arise. If your mind starts pulling toward a phone notification, a nagging thought, or feeling, try jotting it down. Cognitive scientists call this "cognitive offloading," or more commonly known as the "write it down" or "parking lot" technique. Research shows that writing information down, rather than trying to hold onto it, is a natural strategy our brains use when juggling multiple things at once. Getting the thought out of your head and onto paper lets your brain set it aside, trusting it will still be there later, so you can bring your attention back to what's in front of you now.

At transitions. Walking from your car to the office, from one room to another, from your desk to lunch – these small physical shifts are natural invitations to also shift mentally. Use these moments as a cue: notice three things you can see, or simply feel your feet meeting the ground with each step. By the time you arrive, you've arrived fully, not just physically.

None of these moments need to be long, nor do they need to take up space on our to-do lists. What makes them impactful is their frequency – small, repeated check-ins with ourselves throughout the day add up.

Feeling grounded isn't a luxury reserved for quiet weekends. It's something we can return to again and again, one tiny moment at a time.