🔸 The 90-Second Reset


Breath, body, and attention—reclaimed.

“You are not your thoughts. You are the one noticing them.”
— HHH Trail Note

📍When to use:


  • You’re stuck in a doomscroll or anxiety spiral

  • You can’t focus or calm down

  • You feel “off” and don’t know why

  • You need a pattern interrupt before you self-sabotage


⚡ Your Protocol (90 Seconds Total)

1. BREATHE (30 seconds)


Box breathing. In for 4, hold for 4, out for 4, hold for 4.
Repeat 4 rounds.

Why it works: Box breathing gives your nervous system a predictable rhythm. It signals “I’m safe” more effectively than thoughts can.


2. BODY (30 seconds)


Change your physical state. Options:

  • Shake your hands and feet out like you’re flinging water

  • Stretch your arms overhead and breathe deep into your belly

  • Drop and do 10 pushups or 20 jumping jacks if you’re spiraling

Why it works: Mood lives in the body. You don’t have to wait to “feel better” to move. Moving helps you feel better.


3. ATTENTION (30 seconds)


Name 3 things you can see. 3 things you can hear. 3 things you can feel.

Say them out loud or whisper them. Ground your attention in your senses, not your thoughts.

Why it works: Your brain can’t ruminate and pay attention to direct sensory input at the same time. This is a hard stop for the spiral.


✅ Aftercare (Optional but Powerful)


Take one deep breath, smile (yes, really), and say out loud:

“I’m back.”

You don’t need to feel amazing.
You just need to feel in charge again.


🧭 Want to Go Deeper?


If this helped, explore:

  • Break the Loop Protocols

  • Mood Before Meaning

  • Attention as Architecture