The Reset I Use When Everything’s Falling Apart

No matter how on top of it you are, things get messy.

You lose your cool in a meeting.

You blow up over something small at home.

You hit a wall halfway through a workout that you should have nailed.

I’ve had those moments as a coach, a dad, an athlete, and a business owner. And over time,

I’ve built a simple 3-minute reset that gets me back on the front foot.

It’s what I give to execs in the boardroom and runners on the track.

It’s not woo-woo. It works.

Minute 1: Get Back in Your Body

• Stand tall or sit up. Shoulders back. Head up.

• Take three slow breaths - in through your nose, out through your mouth.

• Make your exhale longer than your inhale.

• Drop your jaw. Unclench. Let your hands go slack.
  

You can’t think your way out of a meltdown.

You’ve got to shift your state first.

“The body leads. The mind follows.”

Minute 2: Cut the Noise in Your Head

Ask: “What would I say to my best mate if they were feeling like this?”

Then say it to yourself.

Not in a fluffy, fake-positive way - but like you actually give a shit.

Some go-to phrases:

• “You’ve handled worse.”

• “Breathe. Reset. Go again.”

• “This doesn’t define you.”
  

This isn’t about pretending things are fine.

It’s about stopping the spiral and choosing how you show up next.