Prompt: Custom Reset Plan Generator

Some workdays I’m just so stressed, I can feel it in my chest.

• My brain is racing,

• my to-do list feels endless,

• and even tiny decisions start to feel overwhelming.

When that happened, I used to just power through—more tabs, more coffee, more pressure. But honestly, that just left me more wired and way less focused.

And even though I thought I was being productive, I wasn’t getting anything done.

So I started paying attention to what actually helped me feel better and ready to crush it at work (even under pressure):

• Not scrolling.

• Not grinding harder.

Just 3 simple things that help me reset—fast.

They don’t take a ton of time.

I didn’t want to spend 90 minutes on a yoga session, so I started experimenting with tiny habits that gave me 90% of the results in way less time.

And they’ve made a huge difference in how I show up at work and how I feel after I log off

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1. A quick walk outside

I’ve learned that sitting longer never helps me think clearly when I'm overwhelmed.

But a short walk? Total game-changer.

Even just 5 minutes outside—no podcast, no phone—gives my brain a break and gets me out of my head. It’s like a system reboot.

Plus, the daylight and movement help regulate my nervous system.

I come back feeling calmer, more focused, and like I’m back in the driver’s seat.

Try it next time you're stuck. Step outside, walk around the block, breathe deep.

That’s it.

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2. Box breathing (seriously, it works)

I used to think breathwork sounded a little too woo-woo… until I tried it.

Box breathing is simple:

• Breathe in for 4 seconds.

• Hold for 4.

• Breathe out for 4.

• Hold again for 4.

Repeat that for 1–2 minutes.

Here is a video to get you started:

I do it at my desk, especially when I feel like I’m spiraling or can’t slow my thoughts.

It’s weirdly effective. Like hitting a mental pause button.

It brings me out of fight-or-flight and back into focus.

And the best part? No one even notices I’m doing it.

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3. One focused work block

Sometimes the most stressful part of the day is feeling like I’m behind.

So when I’m scattered or stressed, I’ll block off 30–45 minutes for deep work.

• No Slack.

• No meetings.

• No multitasking.

Just one high-leverage task I know will move the needle.

It gives me back a sense of control. Like, “Okay, I did something today.” That one block resets my confidence and momentum more than anything else.

And if I stack that with a quick walk and some box breathing? That’s my reset trifecta.

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Why These Work (Science-Backed)

And no, it’s not just me.

It’s proven by science: these simple habits can shift your mood, energy, and focus in just a few minutes.

Walking lowers stress and boosts your cognitive function

Even short walks (especially in nature) reduce cortisol levels, improve mood, and increase working memory.

👉 Stanford study on walking and creativity

👉 Study: Effects of outdoor walking on cortisol and mood

Box breathing activates your calming system

Box breathing is a form of slow-paced breathing that stimulates the parasympathetic nervous system and helps regulate stress.

👉 Study on breathing techniques and stress reduction

Focused work beats multitasking for energy and clarity

Deep work not only increases productivity but also reduces mental fatigue by keeping the brain in a flow state.

👉 Study on task switching and cognitive fatigue

It’s not just feel-good advice. It’s backed by neuroscience, psychology, and behavioral science.

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Your Custom Reset Plan Generator

If none of the habits above are a good fit for you, try this ChatGPT prompt to create a personalized reset plan tailored to your needs.