Calm5 min
The Five-Minute Reset
Slow breathing, a look around the room and one clear next step.
Worry to Paper
Worries often feel smaller once they are on paper. In this six-minute ritual you will write down what is on your mind, sort it into "I can act on this" and "not tonight," and choose one small step. It is a habit, not therapy. If worry feels constant, consider talking to a professional.
6 minHeadphones optionalNothing is recorded
Calm6 min · 6 stepsReady
Worry to Paper
Play 6-min ritual
00:0006:00
Write your worries down, sort them and pick one small step for tomorrow.
The steps
Prefer to read first? Here is the whole ritual. Space plays or pauses the player above; the arrow keys move between steps.
- 01
Get paper00:00–00:30
Grab any scrap of paper and a pen. Sit somewhere comfortable and take one slow breath.
- 02
Write it all00:30–02:30
Write down every worry that comes to mind, one line each. Do not fix or judge, just get them out of your head.
- 03
Sort02:30–03:30
Next to each line, mark "A" if you can do something about it, or "N" if there is nothing to do tonight.
- 04
One small step03:30–04:30
Pick one "A" and write the smallest action you could take tomorrow, like a call or a message. Keep it very small.
- 05
Set it aside04:30–05:00
Fold the paper and put it somewhere you will find it tomorrow. Tell yourself the list is safe there.
- 06
Breathe out05:00–06:00 · breathe 4-6
Breathe in for four and out for six, letting your shoulders drop. Stay with the slow rhythm until the last bell.
Afterwards: Leave the paper alone until morning and let tonight be for something else.
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