Breathe first
Breathe in for 4, out for 6. Repeat 5 times.
Let your body catch up
Drop shoulders. Relax jaw. Feet flat on the floor. One slow exhale.
One step at a time
Ask: “What is the next step?”
Write down one line.
Pause, then proceed
Take one slow breath out. Look at one object and note 3 details (colour/shape/texture). Then return attention to the task in front of you.
Get clear on what matters
Ask: “What is the next step?”
Write down one line.
Two minutes away from it all
If you can: stand up, sip water and move to a different area.
Quick stretch reset
Roll shoulders x5. Neck stretch left/right (10 seconds each side). Open/close hands x10.
A problem shared...
If you’re unsure or the pressure is building, take a moment to check in with a colleague/lead. It’s always better to escalate early than carry it alone.
Tomorrow is a new day
Write down your top 3 open items:
________ / ________ / ________
Write down tomorrow’s first action: ________
If needed, send one short handover message, then stop.
Short pauses help maintain focus and decision making when the pace is high.