The 333 Rule: a simple trick to feel calmer fast
When you’re feeling overwhelmed, anxious, or your mind is racing a mile a minute, it can be hard to calm down.
That’s why I love the 333 Rule - it’s a super simple grounding tool that brings you back into the present moment, fast.
Here’s how it works:
Name 3 things you can see
Name 3 things you can hear
Move 3 parts of your body
That’s it.
I know it sounds simple, but it’s powerful - it works because it helps interrupt anxious thought loops.
Why the 333 Rule works
When we’re anxious or overthinking, our brains are usually stuck in the future (worrying about what might happen) or the past (replaying something that already happened).
The 333 Rule gently pulls your attention back to the present, using your senses - what you see, hear, and feel - to ground you.
It also activates a part of your brain called the prefrontal cortex, which is in charge of things like decision-making and emotional regulation.
In simple terms: it helps you feel more calm, clear, and in control.
A few tips when doing this exercise:
- Say it out loud if you can - this helps your brain slow down and process each step more clearly.
- Don’t rush through it - the slower you go, the more calming it is.
- Do it anywhere - at your desk, in the car, before a meeting.
Try it with your fidget ring
Fidget rings are another great way to ground yourself in the moment.
When you spin or fidget with your ring, you're giving your hands something to do - which signals to your brain that you're safe, and helps calm your nervous system.
I wear mine whenever I need a reset - during work, while traveling, or anytime I feel a little off.
It’s a subtle but powerful reminder to slow down and breathe.
Try the 333 Rule next time you’re feeling overwhelmed - and wear your fidget ring as a physical anchor to help you stay present.
If you want to learn more science-backed tools like this to feel calm and in control, check out our new course The Soft Shift.
You’ve got this 💛