1. 1. Try a 60-second breath reset: box breathe 4-4-4-4. Repeat.
2. 2. Park the worry on paper with a 5-word headline; close the notebook.
3. 3. Ask, "What's the next useful 10-minute move?" and start a 10-minute timer.

Why it helps: Calms the body first, then frees attention for what matters.

1. 1. Run a 10% experiment instead of a full commitment.
2. 2. Define “good enough” in one sentence; set a 48-hour review point.
3. 3. Tell one ally, “This is a reversible trial.”

Why it helps: Shrinks risk and removes the all-or-nothing pressure that fuels worry.

1. 1. Hold a 15-minute worry window before bedtime; list everything.
2. 2. Add one “tomorrow action” beside each item; close the list physically.
3. 3. If worries pop up later, tell yourself, “Parked until tomorrow 08:30.”

Why it helps: Contains rumination and teaches the brain when to switch off.

1. 1. Try two “inbox windows” (e.g., 11:30 & 15:30); mute the rest.
2. 2. Move news/social off your home screen for seven days.
3. 3. During a 50-minute focus block, put the phone in "Focus" mode.

Fewer inputs = fewer triggers = more calm, deliberate output.

1. 1. Sketch Worst / Best / Most-Likely on one line each.
2. 2. Plan for “Most-Likely”; add one protective move for “Worst.”
3. 3. Do one sub-10-minute action now; log the next.

Why it helps: Turns abstract worry into concrete momentum and choice.

1. 1. Name it quietly: “This is worry, not danger.”
2. 2. Do a 15-second tense–release reset: press both feet firmly into the floor and lightly clench your fists for 5 seconds; release for 10 seconds; repeat twice.
3. 3. Choose one value-aligned move; say a cue word (e.g., “Steady”) as you act.

Why it helps: Brief isometric tension followed by release triggers a parasympathetic rebound—physiology first, then agency.