What it does
Actively comparing two different smells side by side requires focused attention that can interrupt a spiral of anxious or intrusive thoughts, while also being a gentle, sensory-rich task.
How to practice
- 1Gather two distinct scents — coffee grounds and a citrus peel, or two different hand creams.
- 2Smell the first one slowly and notice three words to describe it.
- 3Smell the second one and notice three words to describe that one too.
- 4Go back to the first and notice if it smells different now that you've compared it.
- 5Decide which one you're drawn to more right now, and notice why.
- 6Take one more breath of whichever felt more grounding.
When to use it
Intrusive thoughts, mental fog, or moments when you want a slightly longer sensory reset than a single scent offers.
Often helpful for
Intrusive thoughts, anxiety, mental fog, restlessness.
Benefits
- Adds a comparative, decision-making element that sharpens focus
- Uses easily available household scents
- Can be varied endlessly by swapping which scents you compare