3-Minute Positive Pressure Reset

Time needed: 3 minutes

Setting: Before challenging tasks/situations

Purpose: Transforming pressure into positive motivating energy

Productive Pressure Redirect (60 seconds) 

What: Place both feet firmly on ground, hands resting comfortably. Take three slow breaths while thinking: "This pressure means I care," "This challenge helps me grow," "I can use this energy."

Notice: Where pressure sits in your body, how reframing shifts physical sensations, what productive energy feels like   

Why: Transforms threat response into challenge response, reduces avoidance, harnesses nervous energy

Capability Connector (60 seconds)   

What: Quickly name or write:

      • One past challenge you navigated successfully

      • One strength relevant to current pressure

      • One specific step you can take right now

Notice: How remembering past successes affects confidence, what becomes possible when pressure connects to purpose

Why: Links pressure to capability, builds self-efficacy, creates action pathway

Pressure Perspective (60 seconds)

What: Ask yourself:

      • "What matters most here?"

      • "What's the growth opportunity?"

      • "How would my best self approach this?"

Notice: How questions create space around pressure, what shifts when values guide response

Why: Creates meaning in challenge, aligns pressure with purpose, enables thoughtful choice