Regain Calm and Focus

5-Minute Practices to Regain Calm and Focus

In a fast-paced world filled with distractions, it’s easy to feel scattered or overwhelmed. Whether you’re preparing for a big meeting, juggling multiple tasks, or just feeling off-balance, taking just five minutes to reset can make a world of difference.

Here are five simple, science-backed practices to help you regain calm and focus in just five minutes.

1. Box Breathing

This technique is used by Navy SEALs to stay calm under pressure.

How to do it:

• Inhale for 4 seconds

• Hold for 4 seconds

• Exhale for 4 seconds

• Hold for 4 seconds
  Repeat for 5 minutes.

Box breathing activates the parasympathetic nervous system, reducing anxiety and clearing your mind.

2. Brain Dump

When your mind feels cluttered, a quick “brain dump” can bring relief.

How to do it:

• Grab a notebook or open a digital note

• Write down everything on your mind—tasks, worries, ideas—without filtering

• Don’t organize, just release

This helps you declutter mentally and return to your work with sharper focus.

3. Movement Break

Even a short burst of movement can refresh your energy and mental clarity.

Try this:

• Stand up and stretch

• Walk briskly around your room or block

• Do 20 jumping jacks or 10 squats

Physical activity increases blood flow and releases endorphins, giving you a quick mental reset.

4. 5-4-3-2-1 Grounding Exercise

Great for calming anxiety and bringing you back to the present.

How to do it:

• Name 5 things you can see

• Name 4 things you can touch

• Name 3 things you can hear

• Name 2 things you can smell

• Name 1 thing you can taste

This sensory check-in re-centers your thoughts and slows mental chatter.

5. Single-Task Focus

Multitasking drains energy. Instead, give your full attention to just one small task.

Try this:

• Choose one low-stakes task (replying to one email, cleaning a small surface, etc.)

• Set a 5-minute timer

• Work on only that task, with full presence

You’ll feel more in control, and often, that momentum will carry forward.

Final Thought

You don’t need an hour of meditation or a weekend retreat to feel better. Calm and clarity are always within reach—even in five minutes. The key is to pause, reset, and return with intention.

Try one of these micro-practices today. You might be surprised how far five minutes can take you.