• 5 Senses Grounding Technique: Take a deep breath then look around you. Focus on identifying the following.

  • Name 5 things you see. 

  • Name 4 things you feel. 

  • Name 3 things you hear. 

  • Name 2 things you smell. 

  • Name 1 thing you taste.

 

• 3 Deep Breaths: Shift into a comfortable position in your chair or on the floor. Close your eyes and take in 1 deep breath as you count to 3, then exhale as you let the breath out and count to 3 again. Repeat 2 more times. Feel your body relax and your mind calm. 

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• Mindful Coloring: The act of coloring small, repetitive shapes and spaces serves as a form of mindfulness. Focusing on such detailed work, quiets other parts of the brain that have been working hard and allows you to focus on only the task of coloring at hand which creates a sense of relaxation and calm. Click here for a few free, printable mindful coloring pages. 

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• Mindful Drinking: Take a  refreshment break from classwork and use it as an opportunity to calm your mind too. As you sip your drink, focus on the details of the liquid. Is it cold, hot, somewhere in between, sweet, bitter, sour, etc.? Take 10 slow sips with your eyes closed as you take in the smell, taste and temperature of your drink.

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• Reach for the Stars: Take a few minutes and stand up from your chair or lay down flat on the floor. Straighten your arms and legs and reach your arms high above your head and extend your legs, pointing your toes as you do so. Flex your feet then point them again. Spend a few minutes stretching then return to your seat. 

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• Body Scan: Stay seated and close your eyes for this exercise. Start by squeezing the muscles in your feet then slowly release them. Next tighten the muscles in your calves then release them, then continue up your legs, torso, hands, arms, shoulders, neck and more. When you're finished, your muscles should feel more relaxed. 
   

• Mountain Climbers: On the floor, go to a plank position by putting your hands flat on the floor and shoulder-width apart. Your arms should be straight and your back flat. Mimic a running motion with your feet/legs by switching one foot at a time. Repeat 20x on each leg. 

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• Get Outside: Sometimes you need a change of space to clear your mind and get your body moving! Go outside and take a few moments to breathe in the outside air, listen to the sounds around you - are there birds? insects? Next, get moving! Shoot baskets, play a game of four-square with your family, ride your bike or scooter or just take your dog for a walk. If you can't go outside, you can also take a few laps around the house to get your body moving too!

• Have a Laugh!: Research shows that laughing releases feel good brain chemicals that help reduce stress and anxiety and improve focus. So if you need a study break, take 5 minutes and watch a few videos that make you laugh or research a few jokes to tell your family at dinner tonight. 

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• Daily Gratitude Journal: Did you know that taking a few moments each day to remember good things in your life or jot down things you are grateful for can help you feel happier and navigate the day's ups and downs a little easier? First, take some time to create your own journal using art supplies and a notebook or paper. If a digital version is your thing, you can create one there too! Spend time each day jotting down at least one thing you're grateful for or one thing that brought you joy that day! As the day goes on, see if you can record more than one thing!

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• Dance, Dance, Dance: Turn on your favorite music and dance around for 5 minutes! This gets your body moving and I bet you can’t help but smile!

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• Play with you Pet!: Did you know that spending time with a pet releases feel good parts of your brain and makes your day brighter? On your next break, take a few minutes to play with your dog, cat, rabbit or ... lizard?! No matter what kind of pet you have, you'll both be glad you spent a few minutes together!