- 2 minutes outdoor light
- 60 seconds slow breathing (long exhales)
- Write: “Today, the one thing that matters is ___”
- A 10-minute walk after a meal
- One “no meeting” block (if you can)
- Micro-downshift: 6 breaths before returning to work
- Choose a shutdown time (calendar reminder)
- Dim lights + reduce screen brightness
- Prepare tomorrow’s first step (shoes by door, breakfast set)