Recently, during a water break in a martial arts class, some upsetting headlines flashed across my phone.

I resumed class feeling like my life depended on this kata (form). Not my literal life, but my wellbeing and my livelihood—because my work requires me to temporarily set aside the outside world and focus fully on my clients.

As I began the kata, I felt:
🦶 Feet: Contacting the floor.
🦵 Legs: Supporting my hips.
💪 Core: Keeping my posture strong.
🌬️ Breath: Synchronizing with my movements.
🖐️ Arms: Wielding my bo staff.
👀 Eyes & Head: Focused on my imaginary opponent. (I’m a Star Wars geek, so I’m usually fighting Inquisitors.)

Movement-Based Grounding: A reset you can use anywhere, and it’s ADHD Friendly.

Most grounding techniques are taught with stillness, but advanced meditation practitioners know the real practice happens in motion.

📌 Why This Works for ADHD Brains

✅ Engages multiple senses = keeps attention locked in.
✅ Movement channels restless energy = reduces internal noise.
✅ Reboots your focus = makes it easier to return to work after.

Under stress, all you need to remember is Ground from the Feet Up. Feel all your muscles and body parts.

👉 Here are some examples:
🦶 Feet: Feel the contact with the ground.
🦵 Legs & Core: Recognize how they hold you upright and stabilize you.
🌬️ Breath: Belly breathing activates calmness.
🖐️ Arms & Hands: Tense then relax.
👀 Eyes & Head: Keep calm awareness of your surroundings.

The Results: How It Helped Me Immediately

When I returned to work after class, I didn’t just feel better—I saw the difference immediately.
✅ I was fully present with my client. No lingering stress, no mental fog—just clear focus.
✅ I had control over my energy. Instead of feeling scattered, I directed my attention where it mattered.
✅ I showed up as my favorite self, which is what my clients deserve.

Next time you feel overwhelmed, try grounding from the feet up—then tell me how it worked for you!

Do you already use movement to ground yourself? If so, how?