The Practice of Groundedness

You can do a few sets of each individually or combine them in a circuit. If you have a kettlebell or weights, you can add those if you wish to increase the challenge.* Squats Push-ups Step-ups Lunges Glute raises Wall sits Planks Sit-ups Dips Curls (if you don’t have a weight you can use a full backpack) Burpees

“Whether it is a stroll on a sunny day, walking to and from work, or walking down to the local shops, the act of putting one foot in front of the other in a rhythmic manner is as much human nature as breathing, thinking and loving,” write Emmanuel Stamatakis, Mark Hamer, and Marie Murphy in an editorial accompanying their original research.

“Habit energy is stronger than we are,” says Zen master Thich Nhat Hanh. “It is pushing us all the time.”

Without this step of planning and intentionality, distraction too easily encroaches upon presence.

When you feel yourself getting stuck on a problem or thought, instead of continuing to lean into it, use that feeling of being stuck as a cue to lean out and take a short break, during which you move. Not only does the research support this, but my guess is that your personal experience does, too.

According to Winnicott, the good enough parent does not respond to their child’s each and every need. They do not helicopter-parent, but they do not neglect their child either. Rather, the work of a good enough parent is to create a safe space for their child to develop and unfold on their own.

“I used to think there was an end zone or a goalpost that I’d arrive at. But that’s not true. There is no end zone. It’s a day-to-day decision. How do I want to show up? Where do I want to direct my energy and attention? What do I want to be present for? Answering those questions with integrity—that’s how you find happiness.”

Language shapes reality, and these subtle shifts go a long way toward eliminating guilt, shame, and judgment and fostering self-compassion instead.

For most consequential endeavors, long-term progress is less about heroic effort and more about smart pacing; less about intensity on any given day and more about discipline over the course of months, and in some cases even years.