Feet on the Floor
Both feet flat on the ground. Feel the weight in your heels, then your arches, then your toes. Three slow breaths. Notice the chair under you, the floor under that, the building under that.
Why it works
Section titled “Why it works”Grounding is a fast pattern interrupt for rumination spirals and decision fatigue. The brain switches state when it processes proprioceptive and tactile signals from the body, and “where my body is in space right now” is a different kind of thought from “what should I do about this PR.” Forty-five seconds is enough to break the loop and return with a steadier baseline.
When to run it
Section titled “When to run it”- After getting bad news in Slack and before responding to it
- When you have been spiraling on a decision for more than a few minutes
- Mid-meeting if you can do it without anyone noticing
- Before a one-on-one or any high-stakes conversation
Variants
Section titled “Variants”| Duration | Breaths | Command |
|---|---|---|
| 45s | 3 | flowe reset 45 --protocol grounded_feet |
Pair with Quick Body Scan when the spiral has been going for a while.