1 Minute Habit · #96
1 Minute Habit for April 6
Name 5 colors you see around you
Why This Habit Helps
Engaging your senses helps you ground yourself and stay present.
This quick exercise trains your brain to slow down and observe without judgment.
What You’ll Do in 1 Minute
- Improves focus through sensory awareness.
- Promotes mindfulness.
- Calms racing thoughts.
Quick Overview
This is a classic grounding technique used in mindfulness and anxiety management.
It works because it requires you to engage your environment directly, breaking cycles of overthinking.
What the Research Says
How to Get Started
- Look around your space and name 5 colors—aloud or in your mind.
- Pause to really notice each color and where you see it.
- Repeat when you feel anxious, distracted, or overwhelmed.
How to Adapt This Habit
If you’re a busy professional
Do this color scan at your desk or during short breaks.
It's a great way to reset between tasks without needing to move.
If you’re a parent
Make it a game with your kids—who can name 5 colors the fastest?
Use it during moments of family stress to help everyone pause.
If you’re a student or learner
Use this when switching between classes or assignments.
It helps refocus your attention on the present instead of multitasking.
🎮 Love a Quick Challenge?
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💬 Your Success Stories
During a chaotic day of back-to-back calls, I started to feel like everything was spiraling. I paused, looked up, and challenged myself to find 5 colors. At first it felt silly, but by the third color, my breathing slowed. I saw the soft green of a plant, the red cover of a notebook, the blue of a coffee mug. Just naming them helped me feel less overwhelmed. I now do this whenever my brain feels overstimulated. It only takes a minute, but it brings real calm.
— Heidi
