Start Where You Are: Grounding, Intention & the Power of Small Practices
In a world that’s constantly moving, it’s easy to feel untethered, like you’re always chasing the next thing, juggling too much, or simply running on empty. That’s why grounding, intention, and small supportive habits can be such powerful tools. They offer a way to pause, reconnect, and feel more present, even when life feels full.
If you’re feeling untethered, then the first thing to establish is something that helps you pause and connect with what is going on. Grounding isn’t just a feel-good concept—it’s a practice that helps you come back to the here and now. Whether it’s taking three deep breaths, feeling your feet on the floor, or tuning into the sounds and sensations around you, grounding brings you out of the mind and into the body.
From a physiological perspective, grounding helps regulate the nervous system. When we feel anxious, overwhelmed, or reactive, it’s often because the body has shifted into a survival state. That is the fight, flight, or freeze states (sympathetic overdrive).
Human responses to Stress in the Sympathetic and Parasympathetic Nervous System
It is helpful to understand what is happening in your nervous system. It has two main modes:
The “Go, Go, Go” Mode (Sympathetic)—This is your fight-or-flight state. It’s what kicks in when you’re rushing, multitasking, or feeling reactive.
The “Chill” Mode (Parasympathetic)—This is where you rest, digest, and actually feel grounded.
Both states are important, but if you’re always stuck in “go mode,” stress builds up. Do you ever notice racing thoughts, clenched jaw, or shallow breathing? That’s your body in sympathetic overdrive. The trick is learning how to shift between these states when you need to.
Gentle grounding practices send signals of safety to the brain and body, allowing you to move into a more settled, connected state where rest, healing, and clarity are possible.
Equally important is setting an intention. Not a to-do list or an ambitious goal, but a quiet reminder of how you want to feel or show up. It might be something as simple as “I choose ease,” “I return to my breath,” or “I meet myself with compassion.” Intentions act as gentle guideposts that bring focus and meaning to your day. They help you live with more awareness, even when things feel messy or uncertain.
Understanding what it is going on and how you can make changes is the start. But you need to be able to turn these ideas into real-life practices that last.
This is where habit stacking can make all the difference. Habit stacking is a simple, effective strategy where you pair a new habit with something you already do, so it becomes a natural part of your routine.
Habit Stacking (image from Designorate.com)
Here are a couple of examples that might work for you:
While waiting for the kettle to boil, take three deep breaths
After brushing your teeth, pause to set your intention for the day or practising balancing on one leg
Before opening your laptop, do a gentle shoulder roll and neck stretch
These micro-practices are surprisingly powerful. They don’t require extra time—just a shift in attention. And when done regularly, they create positive momentum. Over time, you build rituals that regulate your nervous system, reconnect you with yourself, and gently support your emotional and physical wellbeing.
If you want to know more about habit stacking, I highly recommend Atomic Habits by James Clear – it is a book dedicated to helping you understand your habits, good and not-so-grand ones, and how to make mini shifts for maximum results.
The truth is, you don’t need to completely overhaul your life to feel more grounded and intentional. You just need small, repeated moments of care—woven into the fabric of your day.
So, take a breath. Feel your feet on the ground. Ask yourself, “What do I need today?” and let your next step come from that place.
Because lasting change doesn’t come from striving; it comes from meeting yourself, exactly where you are.