Red to blue mindset

“Your mind can be in “red” mode when you feel stressed, angry, or overwhelmed, making it hard to think clearly. “Blue” mode is when you feel calm, focused, and in control. Learning to switch from red to blue helps you stay cool and handle challenges better.”
— Can Do Kiwis

What’s the red to blue mindset?

Imagine your mind has two colors: red and blue.

  • Red mindset is when you feel stressed, angry, or overwhelmed. Your brain is in “fight or flight” mode, making it hard to think clearly or stay calm.

  • Blue mindset is when you feel calm, focused, and in control. Your brain is relaxed and ready to solve problems and make good choices.


Why it matters

Switching from red to blue helps you handle tough situations better. When you’re in blue, you can think clearly, stay positive, and make smart decisions—even when things get hard.

How to switch from red to blue

  • Take deep breaths to calm your body.

  • Notice what’s happening around you and focus on the present.

  • Use positive self-talk like “I’ve got this.”

  • Take a short break or move your body to reset.


Learning to shift from red to blue mindset is like having a superpower to stay calm and strong no matter what.

Tips to shift from red to blue mindset

  • Pause and breathe
    When you feel overwhelmed, stop and take 3-5 deep, slow breaths.

  • Focus on the present
    Look around and name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

  • Use positive self-talk
    Say things like “I can handle this” or “I’m calm and in control.”

  • Move your body
    Stand up, stretch, or take a quick walk to reset your energy.

  • Take breaks
    Step away from stressful situations for a few minutes to clear your mind.

Exercises to practice mindset shifting

  • Deep breathing practice
    Sit comfortably, breathe in for 4 seconds, hold for 4, breathe out for 4, hold for 4. Repeat 5 times.

  • 5-4-3-2-1 grounding
    Use your senses to focus on the present moment and calm your mind.

  • Positive mantra repetition
    Choose a calming phrase like “I am strong” and repeat it slowly 10 times.

  • Mindful movement
    Try yoga poses or simple stretches while focusing on your breath.

  • Visualization
    Close your eyes and imagine a peaceful place where you feel safe and calm.


Practicing these tips and exercises helps teens build the skill to shift from stress to calm, improving focus and well-being.