Did you check in with your body today? Have you noticed how you’re feeling? Is your back hurting or your neck tense? Do you have a headache or feel stressed? Our bodies can tell us so much about how we’re feeling, but we rarely stop to see what’s going on physically.

We can pay more attention to what’s happening in our bodies by using attention-directing prompts. In my book, I mention one of my Stanford students and her clever password prompt (BREATHE). It’s effective, it makes sense to her, and it works. Here are some ways you can create prompts too – and feel free to make these your own.

The objective is to find a way for you to ground yourself and return to your body.

Feet on Floor Prompt: take a moment and feel your feet on the floor. Notice how they touch the floor, what the floor feels like, and how your toes are feeling too. Your floor might be hard, soft, or in-between. Your feet might be sore, tingly, or cold. Connecting your feet with the floor will help return your attention to your body (and you can slip your shoes off under your desk!).

Feel the Chair: we have all been in meetings that are too long. But even in a meeting you can return to your body. As you sit in a chair, notice how your back connects with the chair, how your bottom feels on the chair, and whether or not the chair is hard or soft.

Answer the Phone With Intent: every time your phone rings or you make a call, tell yourself that the act of touching the phone will be your signal to bring your attention back to your body. Soon you will become used to this prompt and focus on the task at hand while answering the phone.

Let Food and Drink Be Your Guide: try brewing a fresh pot of coffee at the start of a project. Or, pop a piece of gum in your mouth when you begin a task. Any food or drink works here. The idea is to focus your mind on the task at hand when you take that first sip, bite, or chew.

Light and Candle: if you work in a home office, you can light a candle to signal the start of a new project or task. If you can’t light a candle, consider turning on a light or using some other light-related signal.

Simple and Effective

Prompts don’t need to be complex. You don’t have to go through multiple steps in order to bring your attention back to your body. You just have to chose a prompt that makes sense to you. What kinds of prompts are you thinking about now? I’d love to hear from you!