Name what you notice — out loud or silently. 'The air is cool. My shoulders are tight. I hear traffic.'

Slow one thing down — your next breath, the way you open a door, how you drink water.

Touch something with intention — feel the texture of your shirt, the temperature of your phone, the weight of your keys.

Pause between tasks — three breaths before you switch from one thing to the next. That's it.

Ask 'where am I right now?' — not philosophically. Literally. Name the room, the time, what's in front of you.