Being self-aware

How to use the 30-second reset

3 minutes

The 30-Second Reset works well before any interaction, giving you a clear, centred starting point. Follow the steps below to use it and notice the difference it makes.

Pause (5 seconds)

  - Stop whatever you are doing.
  - Put both feet on the ground.
  - Let your attention settle.

Purpose: Creates a break in the chain of rushing from one thing to the next.

Breathe (5–10 seconds)

Take one slow, steady breath in… And one slow breath out.

Purpose: Reduces reactivity and signals your brain to reset.

Notice your state (5 seconds)

Quietly check in:
  - What am I feeling right now?
  - What am I bringing into this interaction?
  - Is there anything I need to let go of?

You don’t need to analyse. Just notice.

Purpose: Builds emotional awareness so you can respond rather than react.

Set your intention (10 seconds)

Choose one goal for the next interaction:
  - How do I want to show up?
  - What does this moment need from me?
  - What outcome matters most here?

Keep it simple: present, curious, calm, supportive, clear, focused.

Purpose: Aligns your behaviour with your values and with what the moment requires.

Afterwards, take a brief moment to reflect on the difference it made. The more you practise it, the more natural it becomes. Over time, it shifts the way you communicate, make decisions, and lead – in ways people around you can feel.

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