2-minute reset (calm the nerves, spark energy)

Here’s a quick mind-and-motivation boost you can use right now.

1) 2-minute reset (calm the nerves, spark energy)

– Physiological sigh x3: inhale through nose, quick top-up inhale, long slow exhale through mouth.

– Stand tall, roll shoulders back, half-smile for 30 seconds.

– Drink water and get 60 seconds of daylight or look out a window at a distance.

2) 5-minute activation (action creates motivation)

– Define the tiniest next step (2-minute version). Example: “Open the doc and write the title.”

– 5-4-3-2-1 start. Set a 10-minute timer. Phone out of reach.

– Use instrumental/brown noise to block distractions.

3) Rapid focus plan (WOOP in 60–90 seconds)

– Wish: What do I want today?

– Outcome: Why it matters (1 sentence).

– Obstacle: What will likely get in the way?

– Plan: If X happens, then I will Y. Example: If I stall, then I will write one ugly sentence.

4) Momentum tools (pick one)

– Pomodoro: 25 minutes focus, 5 minutes break, repeat 2–3 times.

– Body-double: work alongside someone (silent video call or co-working).

– Temptation bundle: pair the task with coffee, a favorite playlist, or a nice location.

– Visual cue: lay out tools, close all tabs except what you need.

5) Quick mindset lines (say them out loud)

– “I only need to start for 5 minutes.”

– “Progress over perfection.”

– “I don’t have to feel ready; I have to be willing.”

– “Today’s win = show up and take one step.”

If you want a tailored boost, tell me:

– What you’re working on

– Your deadline

– Your energy level (1–10)

– Biggest obstacle

I’ll craft a focused 30–60 minute game plan just for you.

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