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Day 1 · Notice
Catch your earliest signal
Today's practice
My pillar today Pillar
Day 7
Review the week
Decide on the work outcome, not on how the week felt. An unchanged or lower confidence score can mean you are seeing more clearly — it is not a failure.
Confidence, one week on — optional, private
These are learning-confidence ratings, not health measures.
Set up
What you decided in the room
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My earliest signal
Be specific. "I start typing a defensive reply" works; "I am stressed" does not.
My 20-second reset
Pick a second one as your alternative, in case the first does not fit the moment.
One attention leak I will reduce
My focus sprint
One notification I will change
My one pillar
Don't fix all six. Choose one small shift.
One team agreement I will propose
When and where I start
Starting confidence — optional, private
These are learning-confidence ratings, not health measures. Nobody collects them.
Keep a copy
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Privacy
How your answers are saved
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Capacity
30 days, one pillar
A reset helps in the moment. Resilience is built over time. Practise one pillar for 30 days rather than six for a week.
Checkpoints
Day 14 — Repeat the most useful practice in a real pressure moment.
Day 30 — Review what improved the work. Keep only what did.
The six, with a small shift each
Move
Regular physical activity. Small shift: a 10-minute walk.
Sleep
Enough recovery. Small shift: start winding down 20–30 minutes earlier.
Nourish
Support sustained energy. Small shift: prepare one better meal.
Connect
Supportive relationships. Small shift: check in with someone.
Learn
Keep the mind engaged. Small shift: 10 minutes learning something useful.
Recover
Create intentional pauses. Small shift: one short no-screen pause.
Small enough to do. Useful enough to matter.
In the moment
Your 20-second reset
Slow the body. Come back to here. Fact or story? Then: what is the next useful move? Use the smallest tool that helps.
Comfortable breathing only. No breath holding, no forced deep breaths. Return to normal breathing and look around the room at any point.
Micro 3-2-1
Three things you can see. Two physical sensations. One next step. Ground first, then decide.
Physiological sigh
Inhale through the nose, one small extra sip of air, then a long exhale through the mouth. Two or three rounds.
Before you react
Fact · Story · Choice
Fact — what a camera would actually record.
Story — what your mind added.
Choice — one useful next step.
The goal is not to stop having stories. It is to notice when a story is driving the response.
Before you say yes
Clarify · Prioritise · Boundary
Clarify — when expectations are unclear
Prioritise — when several tasks compete
Boundary — when capacity is limited
Calm does not mean saying yes to everything. It means responding with clarity before committing.
Protect your attention
Enter · Protect · Return
Focus sprint
One task. One finish line. One time block. Park new thoughts instead of chasing them.
Restart note
The interruption may be short. The recovery is longer. A restart note shortens it.
Now · Later · Off
Who must reach you immediately, what you check at planned times, and what needs no alert at all.
Priority matrix
Important work is often quiet. Protect it before it becomes urgent.
A light reset is not another screen
Stand up, stretch, walk, drink water, look away, slow breaths. Report → WhatsApp → Instagram → Email is not recovery.
All of it, in order
PACE
Pause — notice the signal and make a small gap.
Assess — what actually matters now? Fact–Story–Choice, then priority.
Concentrate — choose one useful action and protect it.
Evaluate — continue, adjust or switch. Check before you switch.
Workplace skills practice. Not therapy, diagnosis or treatment.
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