How to Use Colors to Reset Your Mind Anytime, Anywhere

Charmagne Grove, M.A.
Oct 1
2 min read

In the middle of a hectic day, it’s easy to feel like your stress is piling up faster than you can manage. Deadlines, notifications, and constant multitasking can leave you feeling ungrounded. That’s where a rainbow scan comes in—a simple, quick mindfulness exercise that helps calm your mind and bring you back to the present moment.

What Is a Rainbow Scan?

A rainbow scan is a visual grounding technique that invites you to pause and connect with your surroundings. The idea is simple: look around and find one object for each color in the rainbow. By shifting your attention to color and detail, you gently pull yourself out of anxious thoughts and into the here and now.

How to Do a Rainbow Scan

Red – Look around for something red. It could be a favorite mug, a piece of fruit like an apple, or a detail on your clothing.
Orange – Find an orange object nearby, such as a candle, a blanket, or a carrot.
Yellow – Spot something yellow, like a sticky note, a sunflower, or a bright book cover.
Green – Notice something green, such as a plant, a pen, or the trees outside your window.
Blue – Let your eyes rest on something blue. It might be a notebook, a dish, or the sky above.
Purple – Finally, find something purple. Try a cushion, a scarf, or even packaging in your space.

Why It Works

Rainbow scans work because they bring you into the present, giving your mind a gentle break from spiraling thoughts or worries. Focusing on colors interrupts stress patterns, lowers tension, and encourages a sense of calm.

But the benefits don’t stop there. This exercise can also be practiced proactively as part of your daily routine. By doing a rainbow scan even when you’re not feeling stressed, you build greater mental resilience. Regular practice helps maintain mood stability and trains your brain to shift out of anxious thought loops more easily when challenges arise. In other words, the more often you practice, the better equipped you are to handle stress when it shows up.

When to Use It

During a stressful workday to reset your focus
Before bed to quiet your busy thoughts
While traveling to reduce restlessness
As a preventative daily ritual to build calm and mood stability
Anytime you simply want to pause and ground yourself

Give It a Try

The next time you want a quick mood lift, try a rainbow scan—not just when you’re overwhelmed, but as a regular habit. It only takes a minute, requires no special tools, and can have a lasting impact on how you manage stress and maintain balance. Your surroundings are full of colors waiting to help you pause, reset, and breathe a little easier.