Mind · 45 s · MiniMove+

5-4-3-2-1 grounding

5-4-3-2-1 grounding means naming 5 things you see, 4 you feel, 3 you hear, 2 you smell and 1 you taste, in about 45 seconds. It pulls your attention back into the room before the feed pulls it away.

How to do it

5-4-3-2-1 grounding, step by step.

  1. Name 5 things you can see.

  2. Name 4 things you can feel: chair, fabric, air, floor.

  3. Name 3 things you can hear.

  4. Name 2 things you can smell and 1 thing you can taste.

Playable

Try it here

This one happens in the app, with quick answer. Here is a Move you can play in your browser:

Why this Move

Why it's a good Move before a scroll.

  • Brings your attention back to the here and now

  • Silent: part of discreet mode

  • Works anywhere, eyes open

Stop if anything hurts, and swap the Move with “I can't do this” in the app. MiniMove is a wellbeing app, not medical advice.

What it unlocks

How much does it unlock?

Every Move opens the app for the window you chose, and every Move counts.

Window lengths, in minutes of real use

  • 5min
  • 15min · default
  • 30min
  • 60min
  • Windows count real use: minutes spent in the app, not on the clock, capped at 2× that.
  • It goes into your Bank, next to every other Move you did today.
  • Change your mind after the Move? Skip the scroll and earn 15 XP.

Questions

About 5-4-3-2-1 grounding

How long does it take?

About 45 seconds, start to finish. Every Move in MiniMove takes 90 seconds or less.

What if I can't do it?

Go as slowly as you like, and if you cannot find a smell or a taste, notice your breath instead. “I can't do this” in the app swaps in another Move and stops suggesting it.

How many minutes does it unlock?

Whatever the Move, it opens the app for the window you chose: 5, 15, 30 or 60 minutes of real use (15 by default), capped at twice that on the clock. It also goes into your Bank.

All questions

Ready?

Your next scroll starts with a small win.

Free, no account. iPhone with iOS 26.5 or later.

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