Feet on the Floor
1 min · body
Press both feet flat into the ground and put all your attention there for thirty seconds. Pulls you out of your head and back into the room. Nobody can tell you're doing it.
Do this →Attention drifting
Trying to force focus rarely works. Reset the system instead, then come back.
Unclench
1 min · body
A thirty-second sweep through the three places you hold tension — jaw, shoulders, hands — letting each one go. You're almost certainly clenching something right now.
Do this →Dim the Inputs
3 min · body
Cut the incoming signal for two minutes — screens down, sound off, eyes soft or closed. Overstimulation isn't a mood to push through; it's a load. Lower the load.
Do this →The Two-Minute Start
3 min · mind
Shrink the dreaded task down to the smallest possible first move, then do only that. Starting is the hard part; this makes the start small enough to be embarrassing to avoid.
Do this →The Window Walk
5 min · body
Stand up, walk to a window, look at something far away. Resets your visual system, your vestibular system, and your seventh hour of sitting.
Do this →