Name It
3 min · mind
Put one specific word on what you're feeling. fMRI studies show this measurably turns down the alarm part of your brain. Free, fast, slightly weird.
Do this →Can't stop replaying it
Rumination feels like problem-solving. It isn't. It's the same loop, getting louder.
One Lesson, Then Done
3 min · mind
Pull exactly one usable lesson out of the thing that went wrong, write it down, and close the file. Stops a small miss from turning into a forty-minute self-interrogation.
Do this →Park It
3 min · mind
Write the looping thought down, in full, somewhere outside your head — then deliberately set a later time to deal with it. Your brain loops because it's afraid you'll forget. Prove you won't.
Do this →