Grounding Exercises template

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Ayoa | Grounding Exercises template
Ayoa’s Grounding template will help you focus on your work when the pile of books disturb you and you start overthinking about everything. Use this template to bring your attention back to the present.

Ready to get started with this template? It’s ready and waiting in Ayoa! Create your account, then simply open the app, select ‘create whiteboard’ from the homepage and choose this template from the library.

What are ‘Grounding Exercises’?

Grounding exercises are the activities you can do in situations of anxiety or panic to calm yourself down. It can get really difficult to think straight and handle yourself in such situations, but performing a few pre-listed exercises can help you to focus on the more important tasks.

Why should you use the Grounding Exercises template?

Grounding exercises can be useful in various situations in your day-to-day life. Through ensuring that minimum time is spent on thoughts that derail you off the track to success, they are especially helpful when time is precious such as during an exam season or preparing for an interview. It’s also important to have these exercises handy when the time comes.

The Grounding Exercises template does exactly that, it displays very small actions you can take to distract yourself from the stress and calm your mind down. When you are feeling anxious, you might not be able to think about any grounding exercises, but having a mind map telling you what you need to do can solve your problem. The template also ensures that you don’t waste much time in performing long and complicated tasks. It directs you towards small but useful activities, using just your five senses.

How to use Ayoa’s Grounding Exercises template:

Ready to list down soothing activities that calm you down? Ayoa’s Grounding Exercises template will assist you through any of your devices. Discover how to use it below.


To access the template, sign up to Ayoa. Once you've signed up, navigate to the homepage to create a new whiteboard, mind map or task board and choose this template from the library.


Start with naming five things you can see around you. It can be something as simple as the colour of a wall or the sky. Don’t invest too much time in thinking about it, follow your instinct and move on.


Now use your auditory senses and try to differentiate four sounds you can hear. It doesn’t need to be poetic like birds chirping, it can even be someone’s voice from the next room or the sound of vehicles driving by.


Next, think about three things you can touch or feel. Whether seated or walking around, you are constantly touching either your clothes, the wind or the chair you are sitting on. Focus on the material and how it feels.


Now try to list two things that you can smell. It can be a nice scent of your perfume, foul smell of garbage or some nostalgic smell of a certain time or person. Smells, whether good or bad, can make you forget about everything else at that moment.


Lastly, think of one thing that you can taste. Food is always a great distraction, so grab a snack and enjoy it. Even if you aren’t eating anything at that moment, there is some taste on your tongue, try to focus on that.


The Grounding Exercises template helps you in using your five senses to focus better on the task at hand and let go of any other worries. It’s important to keep it handy as you never know when you might suddenly need it. You can keep the template open in Ayoa perpetually, to refer to it whenever needed!

Ready to get started with this template? It’s ready and waiting in Ayoa! Create your account, then simply open the app, select ‘create whiteboard’ from the homepage and choose this template from the library.

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