You don’t need a new month, a new week, or a perfect morning. You need a reset you can do today—even if it’s Tuesday afternoon and you’re behind.

Step 1: Clear the deck (5 minutes)

Set a timer. Close extra tabs. Put your phone on Do Not Disturb. Tidy the 3 items on your desk that keep stealing your attention. Small order creates big focus.

Step 2: Breathe + move (3 minutes)

Inhale 4 seconds, hold 2, exhale 6; repeat five cycles. Stand, roll your shoulders, sip water. Your brain thinks clearer when your body gets a micro-reset.

Step 3: Choose one rock (7 minutes)

List everything swirling in your head. Circle one task that would make the rest easier or unnecessary. Break it into the smallest first step you can finish in 10–15 minutes.

Step 4: Start quietly (5 minutes)

No fanfare. Start the first step. Momentum arrives after you move, not before. When you finish, either take the next step or schedule it for a specific time.

Bonus: End with tomorrow’s tiny plan

Write a 3-item list for the morning. Place it where you’ll see it first. Progress loves clarity.

Remember: Motivation follows action. Start small; keep going.