Your mind spins.
Heart up.
Focus down.
Minutes disappear.
You can slow it.
You can choose again.
Ninety seconds is enough.
A short story
A product lead froze before big presentations.
Her brain made ten scary movies at once.
We tried a 90 second reset.
Breathe. Label. Act.
She used it before calls and drafts.
The spiral shrank.
Work moved.
Why overthinking grabs you
- Uncertainty feels unsafe.
- Too many open loops.
- No clear next step.
- Fear of being judged.
- Body is tense, so the brain reads danger.
Name it. Then reset.
The 90 Second Reset
0–30 seconds: Breathe and ground
- Sit tall. Feet flat. Drop your shoulders.
- Inhale 4. Hold 4. Exhale 6. Repeat three times.
- Look around. Name three things you see.
30–60 seconds: Label and sort
- Write one line: “I am thinking ___.”
- Add one more: “The facts are ___.”
- Circle the fact. Let the rest be thoughts, not truth.
60–90 seconds: Choose one tiny action
- Write one step you can do in five minutes.
- Start a two or five minute timer.
- Begin. Movement ends the loop.
Simple. Repeat as needed.
Scripts you can say to yourself
- “This is a thought, not a fact.”
- “Breathe. Shoulders down. I am safe right now.”
- “One step beats ten worries.”
- “Draft first, improve later.”
- “I can handle feedback and adjust.”
Your pocket card (print this)
Breathe
In 4 • Hold 4 • Out 6 × 3
Label
I am thinking: ___
The facts are: ___
Do
Next tiny step: ___
Timer: 2 or 5 minutes
Keep it by your keyboard.
Use it at work
Before a meeting
- Do one breath cycle.
- Write the purpose and the one decision you want.
- Ask one clear question in the first five minutes.
Before sending a draft
- Breathe.
- Write the goal for this draft.
- Send with a note: “Two things to keep, one to change.”
When a message triggers you
- Do one breath cycle.
- Type a draft reply. Do not send.
- Ask, “What outcome do I want”
- Edit to one calm sentence. Send or schedule.
If the spiral returns fast
- Shrink the step again. Make it a two minute action.
- Stand up. Drink water. Move for thirty seconds.
- Ask for missing info. One clear request.
- Say it out loud: “I am choosing one step.”
Common traps
- Hunting for certainty before starting.
- Trying to fix feelings with more thinking.
- Seeking five opinions before a first move.
- Confusing perfect with safe.
Pick one trap. Replace it with the reset.
For managers
- Normalize drafts and small tests.
- Praise clear first versions, not only polish.
- Ask, “What is the tiny next step”
- Share your own 90 second reset moment with the team.
For remote teams
- Post short “What I will do in five minutes” notes to break inertia.
- Use voice notes or a quick Loom instead of long text debates.
- Keep a shared “What moved” log for small wins.
Tiny action now
Take one slow breath.
Write one fact.
Write one tiny step.
Set a two minute timer.
Start.
The bigger frame
Awareness quiets the story.
Leadership chooses a smaller, truer line.
Execution takes one step and builds momentum.
You are not your thoughts.
You are what you do next.