Reset routine under 3 minutes
Habit Card
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30s Summary
Under 3 minutes, reset your stress and emotions and optimize your next meeting
Reset Routine under 3 minutes
Summary: Under 3 minutes, reset your stress and emotions and optimize your next meeting
Main Outcome: Your negative emotions stop and your next meeting delivers more value and influence
Top Benefit(s): Less stress, regrets, and triggers; more learning, planning, focus, and results during meetings, more time available at the end of the day
Next Steps: Apply this habit at the end of each significant meeting or part of your day, and a minimum of 2X per day for 5 days in the next 14 calendar days.
Duration: 5 minutes.
Target Audience: Anybody willing to reduce stress and anxiety and enjoy their days more
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Weekly Review
Advice on setting realistic and achievable goals, even in high-pressure environments.
Overcoming Anxiety at Work
Summary: Strategies for reducing workplace anxiety and creating a secure environment for all employees
Main Outcome: Reduced workplace anxiety
Top Benefit(s): Improved overall mental health and productivity
Next Steps: Implement stress-reduction techniques and monitor their effectiveness
Time to Complete: 30 minutes
Target Audience: All employees, Mental health advocates
Why it works
Why it works 
Before:
When my clients talk about their day, many report feeling more able to focus on their priorities and manage their stress earlier in their day, and that this ability vanishes throughout the day; as if the stress from each meeting/event was compounding into something that sucks the energy required to push back on distractions and focus. They hope for a way to “Reset” so they feel “like in the morning” but throughout the day.
After:
This is exactly what this tool does: in less than 3 minutes, you reset your emotional and stress levels so you can manage your emotions better and not carry the related stress over; you then have more energy to plan what’s next (the Future) with more clarity and awareness which eventually drives more performance and frees up more time and energy for your priorities.
So you finish the day more satisfied, less stressed and less tired.
TO DO
3X deep slow breaths
- After adjusting your body posture to: eyes closed, loose facial muscles, looking up and smiling
PAST (event/meeting):
- With the same body posture, state what I just liked or learned.
PRESENT:
- Identify my top need by assessing
- my Guts (Am I triggered?)
- my Heart (Am I feeling sad or like a victim?)
- my Body (Am I feeling tired? Hungry? In Pain?)
- Visualize my top need being fulfilled and how it feels.
FUTURE (next event/meeting):
- Visualize what I want to happen from TO DO to success and how I want to feel at the end
- Reframe my TO DO until my expectations are 1) 100% achievable by me in the time available and 2) aligned with others
Visualize when I have disconnected the outcome from who I am - Visualize when I feel safer and therefore more available to enjoy the present with fun
- State consequences for NOT DO and share as needed
- Set timer for 80% of time available and start!
NOT DO
Keep my eyes open during the experience (as it does NOT allow to access emotions)
Skip visualizations (they allows to anchor at emotional level)
Dwell on any step (habit more likely to stick if under 3 minutes)
Your next 2 weeks stepsÂ
Start NOW or schedule your first try:
- Apply TO DO right away (<30 minutes)
- Once done, decide your commitment for the next 2 weeks
- How are you feeling right after? Compared to before? What was the value for you?
- What to adjust for you to commit for 2 weeks?
- Visualize the next time you apply it and how you would like to feel
- Celebrate that you have tried something new
Build your habit (-> more practice -> more results)
- Model: After [OTHER CURRENT HABIT] and at/when [TIME], I will [NEW HABIT] in [LOCATION].
- Example: When I wake up and after I have used the bathroom, I will put my sports shoes on, go to the front door, put my sports clothes on, put the timer on for 5 minutes, and warm up outside.
- Print your sticky habit
Total time:
3m/day X 10 = 30 minutes in 2 weeks
How you measure success:Â
You have applied at least 10X times in the next 2 weeks
What value you can expect:Â
Less stress or tired; more focus and energy
How to get started:Â
Print and fill your Habit template then apply right away
With more time
Apply more often
Learn more:
on this subject
Morning Visualization Routine
Evening Visualization Routine
Daily Planning ReviewÂ
Insightful? Potential positive changes for you?
What are you willing to commit as next steps?
Meet The Author
Ludo Pasquereau
The Founder of Wiser Sooner Coaching
Founder of Wiser Sooner Coaching, Ludo is an ICF Professional Coach (PCC) with over 25 years of experience in leadership roles for project management and business development in engineering-focused industries. Most of Ludo's clients develop the skills and confidence to improve their performance and be
more authentic under pressure, at work or at home.
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