The 5-4-3-2-1 grounding technique…

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Each section of wording hand drawn in large capitalised text:

5 things you can see with a blue eye drawn underneath
4 things you can touch with a drawn hand outstretched
3 things you can hear with an ear drawn
2 things you can smell with a nose drawn
1 thing you can taste with an open mouth drawn showing a row of white teeth and a bright pink tongue

Hi everyone I’m back again with another lil’ drawing of a very sensory based grounding technique I find useful when I am anxious. You may of heard of it before, it’s usually referred to as the 5-4-3-2-1 technique. I find it useful because I am (obviously) a highly sensitive individual and it distracts me to tune into each sense separately (might be hard to do in a busy situation but I find it helps in most other situations!). It just turns your thoughts entirely to your senses and off cycling and worrying thoughts even if it’s only briefly. Below are some pointers that might help you…

👁 Really look for 5 things you can see: what’s in front of you? Really look and pick out some small details, maybe it’s a wooden surface which you can see the grain of, your own hands and your fingerprints, the fabric of some curtains and the way they hang, the specific colour within something like a hanging picture, what’s pleasing or not so pleasing to look at?


✋ Feel 4 things with your hands or even feet as you walk (please be careful in these COVID times with this though!) the fabric of your own clothes, the seat you are on, if outside the grass or pavement or brick wall you pass by. Even just the sensation of your feet within your shoes, try and really tune into that feeling.


👂Acknowledge 3 things you can hear right now. Can you hear traffic in the distance? Conversations going on a couple of rooms away? What can you tune into? Even if it’s a ticking clock, sound of a pet pottering about…


👃 What 2 things can you smell? Maybe it’s your own deodorant, perfume or aftershave…or someone else’s? Or the smell of a room, cooking smells, air freshener or cleaning smells, etc. Is there any sort of smell to the air surrounding you?


👅 Can you taste anything? Even if it’s a drink you’ve just had or something you’ve eaten is there any taste at all in your mouth?

21andsensory Livestreams…

I’ve been doing regular livestreams over on my YouTube Channel and on my Instagram and TikTok.

Above is a link to a livestream that I am going to be doing this Saturday 27th at 7pm UK time. Please join me in the live chat and feel free to ask any questions!

I really enjoy doing these as it gives me a chance to speak to everyone and answer anything you might be wondering about. Also I get to just chill with my fidget toys and recommend good ones that you all might like!

Masking and Camouflaging 🎭

Hi everyone. I did a series of drawing on Masking and Camouflaging as an autistic person (see slideshow above!) So what actually is masking? Masking involves trying to hide being autistic so others will accept us. It’s also referred to as camouflaging. This means we act in ways that other people will think we are ‘normal’ and to try and be accepted socially.

I usually don’t include a lot of wording in my work but I had lots to say about this topic and could have made more designs! Image description is in the individual image alt text on my Instagram post here

I’d love to know what you think and if you relate to anything I mentioned, feel free to comment down below! And yes I have been in a situation before when a hospital consultant (yes really) told me I didn’t look autistic 👀 honestly baffling.

Also just want to mention I’ve got a new 21andsensory Podcast episode going live tomorrow at 1pm U.K. time with the lovely @zara.bethx who last night hit 1 million followers on her TikTok account which was a huge achievement! So make sure you tune in via Spotify, Apple Podcasts or wherever you usually get your podcasts!

Fidget toys I got for Christmas…🌲

Hi everyone – I thought I’d do a quick little video do the fidget toys I got for Christmas – do let me know what you got for Christmas in the comments below!

Product Links:

Proprioception Drawing ✏️

Hello! Here is the final drawing of my series on our 8 senses (scroll back in my feed to see my 7 previous drawings!) ✏️ This drawing is all about proprioception. Proprioception refers to the body’s ability to make sense of it’s own position in space. For example, proprioception enables a person to close their eyes and touch their nose with their index finger (which can be harder than it sounds – try it!).

Explanation behind my drawing…

  • Climbing: In any shape or form! Whether it’s rock climbing, tree climbing, etc.
  • Posture: My posture is awful…and it always takes me a while to realise it when I’m sat at a desk because I’ll sit on my legs or cross them. I know I need to work on it and there’s lots of different methods to remind me like watch alerts to move!
  • Weighted: I love weighted things, whether it’s a weighted lap pad, jacket or lap toy.
  • Hand Grip: I’ve always held my pen way too hard and pressed on my paper too much – I only really realised how bad this was when I used to come out of written exams in school and my hand would be aching so much!
  • Tight hugs: are the BEST. But only from select trusted people! 😉
  • New skill: These can be flipping difficult. Learning to drive for example (and being dyslexic and not understanding my left and rights!). New skills can take us more time as we process at different speeds..

Do comment down below if you can relate to anything in my drawing or anything I’ve said, I’m always keen to hear how everyone copes with these things. One more drawing to go in this little series!.

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  • Climbing: Woman with brown hair. yellow t-shirt, blue trousers and trainers climbing a rock climbing wall with coloured hand and foot grips. Green Tick icon above to show Emily likes climbing.
  • Posture: Ginger haired woman sat at a desk with a computer monitor and mouse, hunched over it with a leg up on the chair. She is wearing a green jumpers and blue jeans with white socks. Cross icon above to show Emily dislikes dealing with posture. 
  • Weighted: Three drawings of weighted items – a weighted plush toy dog which is brown and beige. A weighted lap pad which is purple with planets and stars on it. A weighted zip-up jacket which is navy blue with pockets. Green Tick icon above to show Emily likes weighted items.
  • Hand Grip: A hand holding a yellow pencil over a lined piece of A4 paper. Text on the paper says ‘Pressing too hard’. Cross icon above to show Emily dislikes dealing with her hand grip.
  • Tight hugs: A man with blonde hair and a teal jumper hugging a woman with black long curly hair and purple jumper. Green Tick icon above to show Emily likes tight hugs.
  • New skill: 3 drawings, a pair of hands holding a grey steering wheel. Yellow ball of wool with two knitting needles pushed through it. A leg with a white sock and purple roller blade on it with pink and green straps over it. Cross icon above to show Emily dislikes learning new skills.

10,000 Instagram Followers and an International Giveaway! 🎉

HOLY MOLY there’s now 10,000+ (10.2k to be exact) of you lovely people following meeeee on Instagram! It honestly means the world to me that so many awesome people follow little old me and my journey ☺️ Eeeeee! Thank you is all I can say – I’m excited for the future of my Instagram account and there’s lots more doodles to come ✏️ 

To celebrate reaching this milestone…I’m doing an International Giveaway of the below items over on my Instagram!

  • Lendoo Magnetic Rings Fidget Toy
  • Tobar Twist and Lock Blocks Fidget Toy
  • Flippy Chain Fidget Toy
  • Toroidz Flow / Kinetic Ring
  • Pocket Gecko Fidget Toy (Pink) I was gifted 3 of these and want to give one away
  • AND…I’m going to throw in a small hand drawn doodle from me which I’ll sign!

To enter go over to my Instagram!

Giveaway ends in 10 days (Monday 16th November at 11.59 GMT)

DIY Sensory Zen Garden 🌱

My mum is super creative and a while back she created a small zen garden inside a wooden box, complete with miniature rakes and pebble! It’s super easy to do (she used sand from a beach!).

It’s a very calming therapeutic activity to do. It’s just satisfying to shape the sand and rake it back and forth, you get a range of sensory feedback. Definitely recommend trying this out for yourself as an inexpensive sensory activity.

I’ve been lucky enough to visit an actual Japanese zen garden in Cornwall a few years ago and it was such a calm and relaxing experience. Being able to walk around and immerse myself in the surrounding nature and experience the quiet and subtle sounds of wind chimes and running streams was so grounding and calm, I’d love to have access to a local garden like this!

Have you ever been to a zen or sensory garden before? If so how was your experience? Comment down below.