I have a tendency to overanalyze and obsess over details—especially when I’m worried about something. My mind keeps floating back to that concern, mapping out every detail and scenario like they’re moves on a chess board, as if knowing every possible outcome will help me control the situation. (Knowing my options is one thing, but I often go overboard.)

A lot of people swear by mindfulness meditation: The act of making yourself fully aware of the present moment, not letting your thoughts drift to the past or present, as a way to calm down. And that doesn’t mean you have to sit cross-legged on the floor chanting “om,” either. These takes might make living in the moment—and ending that nonstop “what am I going to do?!” worry loop—a little easier:

1. Crack open a coloring book.

Coloring books targeted toward adults are popping up everywhere. (Seriously—I’ve been sent three from publishers in the past week.) That simple act can help you break away from our screen-ridden culture, creating something with your own two hands. It lets you feel creative and productive, and it’s basically foolproof, so you don’t have to stress about getting it right. Your brain just goes on autopilot.

This pocket-size coloring book is easy to travel with, if you’re willing to give it a try.

 

2. Do the twist.

Sort of. At a Zico event last week, we were guided through a six-minute meditation, and one part involved putting your hands on your shoulders and twisting at the waist from left to right. Then, we hunched and straightened our posture a few times, stretching our backs. Sure, we looked a little ridiculous, but the movement made it easier for me to focus on how my body felt than simply sitting with my eyes closed.

UCLA offers free guided meditations here, if you’d like a little more structure.

 

3. Wake up and smell the grapefruit.

Oncology nurses reported reduced tension and overall worry when the scent of grapefruit was diffused in their work area, according to a study from James Cancer Hospital in Ohio. It might be worth stocking your desk with some citrus-scented hand sanitizer or lotion, and seeing if you notice a difference.

 

Photo: Dingzeyu Li/Unsplash