This ritual is designed for mornings when you wake up anxious, overwhelmed, or already behind. When you don’t have time for a full reset, but you refuse to spiral. It is short on purpose. Efficient. Grounded. This is your emergency protocol — for emotional overload or time pressure. The goal is not optimization. It’s interruption. We stabilize your physiology, ground your body, and force one clear decision before the day takes over.

1. Minutes 0–5: Dopamine Stabilization Phase

Get out of bed immediately (no scrolling). Drink water + electrolytes. Step outside or look toward natural light for 2–3 minutes.

No negotiation. This interrupts the stress response before it compounds.

2. Minutes 5–10: Skin Ritual

No music. No podcast. No stimulation.

Apply your favorite serums & nourishing face cream.

Brush teeth. Brush hair.

Why?

Physical touch helps regulate the parasympathetic nervous system, while repetition creates a sense of stability and order. By following the same intentional steps, you signal to yourself that your body is ready. This reduces baseline stress and creates a calmer internal state before moving into deeper cognitive work.

3. Minutes 10–15: One Question Only

Ask yourself:
“What is the one thing that would make today not a waste?”

Write down the answer.

Choose one action.

Not three.

You don’t need the perfect plan.
You need one clear move.