#45 - Grounding Exercise + Exciting Newsletter Changes

By Armaan Athwal

Today's Overview:

• Follow along with the 5-4-3-2-1 method to ground yourself

• Announcement for the future of Road to Growth

• Quote of the day

Today’s letter is a bit different. In the first half, I’m sharing a practical exercise you can do right now to help you feel more grounded and manage stress or anxiety. Then, in the second half, I’ll be sharing some exciting news about the future of the Road to Growth newsletter.

5-4-3-2-1 Method

Before we dive in, take a moment to posture up, close your eyes, and take a few deep breaths. This will help you center your focus and bring your mind fully into the present.

Now, let’s start with a quick but powerful technique called the 5-4-3-2-1 method. You can do this whether you’re sitting down, standing up, or even lying down. This exercise is designed to bring your attention back to the present moment by engaging your senses. It’s perfect for those moments when stress or anxiety starts to take over, and you need a way to regain your sense of calm and control.

Step 1: Identify 5 Things You Can See
Look around and find five things you can see. Notice the shape, color, and texture of each item. For example, observe the contours of a chair, the way light hits its surface, or the varying shades of green on a plant’s leaves.

Step 2: Identify 4 Things You Can Touch
Shift your focus to your sense of touch. Identify four things you can physically feel, like the softness of your clothing, the coolness of your desk, or the sensation of your feet on the ground.

Step 3: Identify 3 Things You Can Hear
Listen carefully to the sounds around you. Identify three distinct sounds, whether it’s the hum of traffic, the ticking of a clock, or the rustling of leaves. Pay attention to the tone, pitch, and rhythm of each sound. Notice how the sounds differ in volume or how they blend together in the background.

Step 4: Identify 2 Things You Can Smell
Take a deep breath and focus on two scents around you. It could be the aroma of your coffee or the scent of fresh air. If you don’t detect a strong scent, imagine a favorite smell and how it makes you feel.

Step 5: Identify 1 Emotion You Can Feel
Finally, turn your attention inward and identify one emotion you’re currently feeling. It might be calmness, tension, or something else. Acknowledge it without judgment, just noticing it as it is.

This method engages all your senses, grounding you firmly in the present moment. By focusing on these small details, you interrupt the cycle of anxious thoughts, bringing a sense of calm and control back into your mind and body.

Upgrading Your Newsletter Experience

I’ve started this newsletter this year, and it’s been a real passion of mine. It’s not just a platform for me to write, but to share my genuine thoughts as I try to explore new ideas and perspectives. This journey has fueled my curiosity to understand myself and the world, teaching me lessons I never expected.

As part of our ongoing evolution, I’m excited to announce an important change to the Road to Growth newsletter. Starting this week, our Saturday newsletter will transition from being free to a paid offering. This change is designed to enhance the value and depth of the content you receive.

While our Tuesday newsletter will continue to be free, the Saturday edition will now provide a more in-depth exploration of topics that matter to you.

I want to try out different styles of content to bring a fresh approach to the Saturday letter that I believe will be valuable for you. We’ll dive deeper into various ideas and perspectives, dig into case studies, and give your questions the attention they deserve. I also want to bring in guest writers and do interviews that I’m sure will offer some great insights.

On top of that, I’m working on creating and sharing resources like workbooks and guides—things like planning templates, goal-setting exercises, and reflective journals. I’m excited to share these tools because I genuinely think they can make a real difference.

I believe this transition will make the Road to Growth newsletter even more valuable and impactful for both of us. By making the Saturday letter paid, it allows me to dedicate more time and resources to creating the in-depth content, tools, and insights that will support your growth and exploration journey.

Thank you for your ongoing support and for being a part of this adventure. I’m excited to continue exploring, learning, and growing together with you.

If you’re ready to join me on this next chapter, click the button below to gain access to everything the new Saturday letters will offer.

Quote of the Day

“I mean happiness comes from facing challenges and going out on a limb and taking risks. If you’re not willing to take a risk for something you really care about, you might as well be dead.” - Diane Frolov

Happiness thrives on embracing risks.