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Day 14
Use the one that worked
Two weeks in. Take the practice that helped most during your seven days and use it once today, in a real pressure moment.
Day 30
Keep only what helped the work
A month on. Look at the work, not at how the month felt. Which habit or team agreement actually made something clearer, faster or less rushed?
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.
What happens now
The week is done. Three things carry on.
- Your 30-day pillar is still running. Open the Pillars tab and keep marking the days.
- Day 14 and Day 30 will appear here on their own when they arrive. Nothing to remember.
- Your team agreement needs an owner. If you have not raised it yet, pick the day this week.
Chose Change it in the review? Run another seven days with the smaller version — your plan above is kept.
Set up
What you decided in the room
Fill this in once. Everything you type stays in this browser — nothing is sent anywhere, and nobody else can see it.
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
This page saves only in this browser. Copy your plan and paste it into your own notes so you still have it if site data is cleared.
Privacy
How your answers are saved
- They stay on this device. Nothing is uploaded, stored online or sent to anyone — not your trainer, not your employer. There is no account and no sign-in.
- Use the same phone and the same browser each day. Your entries are not synced. If you fill this in on Safari and open it later in Chrome, or on a laptop, you will see an empty page.
- A private or incognito window forgets everything as soon as you close it.
- On iPhone, Safari clears data for sites you have not opened in 7 days. Opening this daily keeps it — and adding it to your Home Screen removes the risk completely.
- There is no backup and no way to recover it. That is the trade-off for nobody else being able to see it. Use Copy my plan above and keep the text in your own notes.
Start over
Reset
Both of these only affect this browser, and there is no copy to restore from. If you want to keep what is here, use Copy my plan first.
Start the week again
Clears the seven daily entries and the review, and makes today Day 1. Your plan above is kept, so you can run the same experiment — or a smaller version of it — from the start.
Erase everything
Clears your plan, all seven days, the review and the 30-day tracker. The page goes back to how it looked the first time you opened it.
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.
Everything you type stays in this browser. Nothing is sent anywhere.