Shake It Out
3 min · body
Stand up and physically shake out your arms, hands, and legs for a minute. Looks ridiculous, works anyway — it gives a spiked-up system somewhere for the energy to go. Do it where no one's watching.
Do this →That didn't go great
Small misses don't need a debrief. They need to not turn into a forty-minute spiral.
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 →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 →