Look around you. Notice 5 distinct details — a pattern on the wall, a reflection, a shadow, a color, or an object.
Feel 4 physical sensations — your feet flat on the floor, texture of your clothes, cool air on skin, or a desk edge.
Listen closely. Identify 3 distant or subtle sounds — clock ticking, hum of traffic, breeze, or your own breath.
Notice 2 scents in the air — coffee, fresh laundry, soap, paper, or take a slow deep breath through your nose.
Notice 1 taste in your mouth — sip of water, mint, or simply focus on the feeling of your tongue resting behind your top teeth.