3-Minute Intentional Slowdown Reset
Time needed: 3 minutes (60 seconds each)
Setting: Any moment needing conscious deceleration
Purpose: Shifting from automatic to intentional pace
Pace Awareness (60 seconds) What: Wherever you are right now:
Notice current speed of movement/thoughts
Feel your feet or sitting bones
Take three breaths, each slightly slower
Let each exhale create more space
Name your preferred pace aloud
Notice: Rush patterns in body, where you hold urgency, what pace actually serves you
Why: Creates conscious speed choice, interrupts autopilot, establishes present moment awareness
Intentional Single Focus (60 seconds)
What: Choose one simple action and:
Do it at half your usual speed
Notice every tiny component
Stay with it fully
Let everything else wait
Add one conscious pause
Notice: What emerges when slowing down, resistance to single focus, quality of attention
Why: Builds focused attention, reduces multitasking, enables quality over quantity
Space Creator (60 seconds)
What: In next action you need to take:
Pause before starting
Create small gap between steps
Add one conscious breath
Move with clear intention
Let ending be as conscious as beginning
Notice: How space affects quality, where intention naturally arises, what becomes possible at slower pace
Why: Develops intentional transitions, reduces rushing, enables conscious choice
Tips:
Start with tiny slowdowns
One conscious moment better than none
Let body guide natural pace
Notice impact on quality
Remember you can choose speed