Here is an exercise I've recently added to my home program that illustrates what I mean by anchored. After I felt my OT massage a painful knot out of my shoulder I was determined to stop it from coming back. The painful knot formed because I was using my shoulder to lift my arm instead of using my elbow to lift my hand. My OT taught me how to keep my shoulder relaxed.
I start with my arms down at my sides and raise both hands to the middle of my chest using only my elbows. Now I'm putting less stress on my shoulder muscles when I lift my hand. Avoiding pain is a powerful anchor. I do this exercise three times before I take my pills with yogurt each day. I set out the yogurt, spoon, and pills before I start. I'm afraid I'll lose the sensation of what normal movement feels like if I stop to gather supplies. An anchor that feels personal turns "I should" into "I want to."