Posture

How to Use the Focus Frame

• Shake the FrameLet the swirling glitter remind you to reset—not just your focus, but also your posture.

• Realign YourselfBring your attention to these core areas:

  • Feet: Flat on the floor for grounding.

  • Spine: Neutral, not slouched or overarched.

  • Shoulders: Gently rolled back and relaxed.

• Use It as a Visual CueKeep the Focus Frame where you’ll see it often. Let its sparkle be a regular reminder to check in and straighten up.

The Science Behind It

Good posture reduces musculoskeletal strain and promotes better breathing. When you slouch, your lungs have less room to expand, limiting oxygen intake and potentially lowering energy. Conversely, an upright posture helps your body function more efficiently and can improve emotional regulation.

Posture also influences self-perception and mood. Studies have found that upright posture can:

• Improve energy and reduce fatigue (Peper et al., 2016)

• Enhance self-esteem and resilience under stress (Nair et al., 2015)

• Promote better breathing and oxygen exchange (Griegel-Morris et al., 1992)

References

• Peper, E., Booiman, A., Lin, I. M., & Harvey, R. (2016). Increase strength and mood with posture. Biofeedback, 44(2), 66-72.

• Nair, S., Sagar, M., Sollers III, J., Consedine, N., & Broadbent, E. (2015). Do slumped and upright postures affect stress responses? Health Psychology, 34(6), 632.

• Griegel-Morris, P., Larson, K., Mueller-Klaus, K., & Oatis, C. A. (1992). Incidence of common postural abnormalities in the cervical, shoulder, and thoracic regions and their association with pain in two age groups of healthy subjects. Physical therapy, 72(6), 425-431.

Extended Practice

• Imagine a StringVisualize a string gently pulling the top of your head upward, lengthening your spine.

• Movement IntegrationEvery 20–30 minutes, stand up, stretch, or do gentle shoulder rolls.

• Mini Posture DrillsIncorporate simple exercises like wall angels or cat-cow stretches to reset your alignment.

Everyday Applications

• While WorkingEach time you glance at your Focus Frame, take a moment to align your posture.

• During ConversationsKeep your body open and relaxed. Good posture can improve listening and engagement.

• Using DevicesPrevent “text neck” by bringing your phone or tablet to eye level instead of hunching.

Challenges

"I forget until I’m sore."Try using environmental cues (like the Frame) or posture reminders on your phone.

"I’m not sure what good posture feels like."Work from the feet up—ground yourself first, then adjust slowly. You can also work with a physical therapist for additional support.

"I slouch again after a few minutes."That’s normal. Posture, like focus, improves with consistent gentle reminders—not perfection.

Reflection Prompts

• Where do I hold the most tension throughout the day?

• How does my posture affect my energy or confidence levels?

• Do I feel different physically or emotionally after a posture reset?

• How often do I catch myself slouching, and what helps me reset?

Resources

Books

• Deskbound by Kelly Starrett – Posture and mobility guidance for sedentary lifestyles.

• 8 Steps to a Pain-Free Back by Esther Gokhale – Accessible techniques for restoring natural posture.

Apps & Tools

• Upright GO – Wearable posture trainer

• Stand Up! – Break reminder app for posture resets

Research Articles

• Peper et al. (2016). "Increase Strength and Mood With Posture."

• Nair et al. (2015). "Do Slumped and Upright Postures Affect Stress Responses?"

Final Takeaway

Your posture isn’t just a physical habit—it’s a daily cue for how you show up in your body and your life. By using the Focus Frame to cue regular posture resets, you’re not only reducing physical strain but building presence, awareness, and a stronger connection between body and mind.