Do you find yourself checking your phone before you roll out of bed, skipping breakfast to get to work on time, or rushing through your day non-stop until you crash at night from exhaustion?

If so, then chances are you could use a simple grounding practice to help you feel balanced during the day.

It’s impossible to feel grounded when we do not take the time to slow down and take care of ourselves.

Gaining energy and feeling centered throughout the day can be as simple as taking a few deep breaths before getting out of bed or pausing midday for a few minutes of stretching.

We all have so much going on—self care can sometimes feel like one more thing item on our long to do lists.

But it is important to take self care seriously, and practice it with intention. 

Below are simple actions to help you feel grounded throughout your busy day.

Enjoy a quiet moment

Slowing down is an effective and simple practice that calms the mind and nervous system. There are many ways we can appreciate a little extra quiet time in our days: Sip a cup of your favorite tea, journal about a dream you had, try some simple deep breathing, or perhaps use the time to start that meditation practice you have been thinking about.

Up for a meditation challenge? For the next week try two minutes of slow breathing through the nose while sitting still. Let us know how it goes!

Move your body

Regular exercise has been shown to reduce anxiety and stress, which can often feel like the norm when leading a busy life. Moving each day can be as easy as going for a brisk walk around the block or practicing a favorite yoga routine.

Be proactive and get going! Moving your body will energize your days and reduce the stress in your life. Bonus: If you exercise in the morning, you won’t feel guilty about not hitting the gym after work!

Eat breakfast

Taking the time to eat a nourishing breakfast or lunch is a cornerstone of self care. It’s important for you to eat in the mornings in order to stabilize your blood sugar. When blood sugar is out of whack in the morning, it makes it nearly impossible to make wise food choices for the rest of the day.

Set aside time to make breakfast a priority—scrambled eggs with sautéed greens and a slice of sprouted toast can make a world of difference in your day (and it takes less than 10 minutes to cook).


If you find yourself rushing around feeling frantic and stressed, a simple smile can bring a sense of ease and joy to your day. Smiling boosts our immune system, releases serotonin (the ‘feel good’ hormone), and enhances our well-being.

This might seem overly simple or silly, but a large part of staying balanced during busy work weeks requires stepping out of our comfort zone and trying new things! The next time you need to feel grounded and refreshed, put a big grin on your face and see what happens.

Stay offline

A huge part of creating balance during the day is staying connected to you for as long as possible.

Think about the last time you woke up and immediately started checking emails or social media—everyone is on a deadline these days and there is always something calling our attention away from the present moment.

So, try an experiment: For the next five days wait at least 10 minutes before checking your phone in the morning. Really notice your thoughts and sit with your feelings. Write about them. Get to know yourself on a deeper level before giving all of your attention away.

Remember, everything can wait. Create balance each day by using these minutes to focus on self care—you might be surprised at what you discover.