Why this practice?
Pausing improves emotional control and reduces regret (EQ Science).
What is it?
A 3–10 second moment before responding to difficult emails or comments.
How to use it
Breathe. Read again.
Ask: “What outcome do I want?”
Closing thought
Your best reply starts with a pause.
Why this practice?
Naming triggers helps emotional regulation and reduces reactionary behaviour (Journal of Occupational Health Psychology).
What is it?
A tool to notice recurring emotional spikes at work.
How to use it
Track when you feel stressed or reactive.
Note what or who was involved.
Look for patterns.
Closing thought
Awareness makes room for choice.
Why this practice?
Batching email reduces distraction and context switching.
What is it?
Designated blocks for checking and replying to email.
How to use it
Pick 2–3 daily windows (e.g., 10am, 2pm, 4.30pm).
Close email in between.
Communicate your routine.
Closing thought
Inbox control is brain space reclaimed.
Why this practice?
Music can support emotional regulation and motivation (Harvard Health, 2021).
What is it?
A custom playlist that lifts you during doubt or transition.
How to use it
Include energisers and calmers.
Play it during decision-making moments.
Closing thought
Soundtracks shape stories.
Why this practice?
This reframing tool supports emotional regulation.
What is it?
A sentence pattern: “Even though X, I can still Y.”
How to use it
Try: “Even though I feel overwhelmed, I can still take a small step.”
Closing thought
Resilience grows in small reframes.
Why this practice?
Focusing on control builds psychological safety in uncertainty.
What is it?
Listing what you can and can’t influence in a transition.
How to use it
Draw two circles: “influence” and “out of my hands.”
Focus actions on the inner circle.
Closing thought
Energy follows attention. Put it where you have power.
Why this practice?
Naming distractions reduces their power (Psychology Today).
What is it?
Brief journaling to notice what pulls you away.
How to use it
At the end of your day, write down what distracted you most.
Note when and why.
Adjust habits or settings accordingly.
Closing thought
Awareness is the start of control.
Why this practice?
Frequent self-checks support regulation and clarity.
What is it?
A scheduled moment to ask “How am I doing?”
How to use it
Set a timer or calendar reminder.
Pause, breathe, and scan body, mood, and focus.
Adjust your approach if needed.
Closing thought
You are your own best check-in partner , if you listen.
Why this practice?
Self-awareness supports emotional regulation and allows others to support you (Emotional Intelligence, Daniel Goleman).
What is it?
Naming your own stress behaviours.
How to use it
Say: “When I’m overwhelmed, I get quiet, if you notice that, check in.” Invite others to share theirs.
Closing thought
Knowing yourself makes it safer for others to know you.
Why this practice?
Unclear expectations create anxiety and conflict. Clarity builds trust (Google’s Project Aristotle).
What is it?
Stating goals, roles, and norms clearly from the start.
How to use it
Before a project, say: “Here’s what success looks like.” Ask others what they need to deliver.
Closing thought
Clarity isn’t control. It’s kindness.
