Before a known event
Threshold Reset Before a Meeting
Six minutes in the corridor, ending the moment you step through the door.
01
6 steps · 6 min
Stop at the door, phone away · 45 s
Before a known event
Ninety Seconds Before You Stand Up to Speak
What to do with the tremor in the ten minutes before a room turns to look at you.
01
5 steps · 12 min
Close the notes · 120 s
Before a known event
Interview Doorframe Sequence
Nine minutes that cover the walk in, the handshake, and the first answer.
01
4 steps · 9 min
Arrive twenty minutes early, then stop · 300 s
Before a known event
Exam Hallway Protocol
The last ten minutes before a timed paper, and what not to look at.
01
5 steps · 11 min
Break the note-comparing loop · 60 s
Sleep and waking
The Sixty-Minute Sleep Ramp
One hour, five handoffs, no screens in the last forty minutes.
01
5 steps · 60 min
T minus 60: close the day's open loops · 300 s
Sleep and waking
First Ten Minutes After Waking
Ten minutes that decide whether the day starts at your pace or the phone's.
01
5 steps · 10 min
Stay down for the first thirty seconds · 30 s
Sleep and waking
Arrival-Day Anchor for Jet Lag
Everything that has to happen in the first six hours after landing, in order.
01
5 steps · 25 min
Set every clock at the gate · 120 s
Emotional peaks
Three-Breath Pause When Anger Spikes
Three breaths and one physical action, for the ninety seconds you cannot think in.
01
4 steps · 3 min
Exhale first, longer than the last inhale · 20 s
Emotional peaks
After the Argument
Twenty minutes for the shaking-hands stage, before you decide anything.
01
5 steps · 20 min
Change rooms, change temperature · 180 s
Emotional peaks
After the Flare
Fifteen minutes for the adult, after shouting at a child.
01
5 steps · 15 min
Make sure everyone is safe, then step out · 60 s
Work rhythm
The 14:30 Dip Window
Seven minutes at the low point of the day, instead of a third coffee.
01
5 steps · 7 min
Stand up before you feel like it · 30 s
Work rhythm
The Desk Hour Break
Four minutes, once an hour, aimed at the three places sitting compresses.
01
4 steps · 4 min
Stand and unroll the chest · 60 s
Work rhythm
Month-End Close Reset
Eighteen minutes before the first day of a close, to stop it eating the week.
01
5 steps · 18 min
List every task as a verb and an owner · 300 s
Work rhythm
When the Systems Go Down
Eight minutes of sequence for the first minutes of an outage.
01
5 steps · 8 min
Say what is known, out loud, once · 60 s
Movement and setting
Highway Shoulder Reset
Eight minutes at a service area, for the second half of a long drive.
01
5 steps · 8 min
Stand, hands on the car, feet back · 60 s
Movement and setting
Closing the Work Day in the Car
Six minutes parked outside the house, before you walk in.
01
5 steps · 6 min
Engine off, seatbelt off, hands off the wheel · 60 s
Movement and setting
Moving Day Unpack Sequence
The first forty minutes after the boxes are in, in the order that pays off.
01
4 steps · 40 min
Make one bed, completely · 600 s
After the load
Post-Workout Downshift
Twelve minutes after hard training, so the rest of the evening is not still amped.
01
4 steps · 12 min
Walk until the breathing stops being audible · 300 s
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