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The 2-Minute Reset

The Problem​

Your day feels scattered. You've been bouncing between tasks, your mind is racing, and you can't seem to focus on what actually matters. You need a way to quickly return to center.

The Solution​

A simple, repeatable "reset" practice you can use anytime to regain clarity and focus. Think of it as your emergency restart button.

Try It (Right Now)​

Step 1: Notice & Pause (30 seconds)​

  • Stop whatever you're doing
  • Take three slow, deep breaths
  • Notice without judgment: "I've drifted into scattered mode, and I'm choosing to reset"

Step 2: Clear (60 seconds)​

  • Close unnecessary browser tabs/apps
  • Put your phone face down or in another room
  • Clear your immediate physical space (just move things aside)

Step 3: Return & Adjust (30 seconds)​

  • Ask: "What's the ONE thing that matters most right now?"
  • Write it down on paper or in a note
  • Set a timer for however long you have (even 10 minutes works)
  • Quick adjustment: "What made me drift? How can I avoid it next time?"

Total time: 2 minutes

What You'll Gain​

Immediately:

  • Mental clarity and reduced overwhelm
  • A clear target for your next action
  • A sense of control over your attention

Over time:

  • Faster comeback speed when you drift
  • A reliable tool for managing scattered energy
  • Reduced stress from mental chaos

When to Use It​

  • Starting your workday
  • After interruptions or context switches
  • When procrastination kicks in
  • Before important tasks or meetings
  • Anytime you feel mentally "noisy"

Next Level​

Once this becomes automatic, you can customize it:

  • Add a specific breathing pattern
  • Include a quick gratitude moment
  • Connect it to your anchors
  • Use it as part of a larger routine

The Science​

This practice works because it activates your prefrontal cortex (the planning part of your brain) while calming your amygdala (the stress response). The physical clearing signals to your brain that you're taking control, and the single focus question cuts through decision paralysis.

Learn more about how stress affects your ability to focus in Stress and Burnout Signals and discover tools for managing scattered attention in Tools.

💡 Think of it like: Clearing your kitchen counter before starting to cook. Sometimes you need a clean workspace to focus on what you're making.