5-MINUTE RESET TECHNIQUES
When things feel overwhelming, even five minutes can make a
difference. Quick reset techniques like deep breathing, stretching,
journaling or a short walk can help calm your mind and reset your focus.
These simple tools can boost your energy, ease stress and give you space
to refocus between study blocks or before training. The key is finding
what works for you and building it into your day. Think of it as a mental
half-time, a chance to pause, reset and go again.
10-minute Reset Walk: Step away from the books or screen, take in
surroundings, fresh air. Boosts focus, combats fatigue or screen overload
Journal: A fast way to unload your mind and reset your mood. Create
prompts:
- I am grateful for..
- What can I control today?
- What am I proud of this week?
- What is stressing me out right now?
It can clear mental clutter and build resilience and self-awareness.
Box Breathing: 4444: Inhale for 4 seconds, hold 4s, exhale 4s, hold 4s, repeat.
Grounding Techniques: 54321: 5 things you see, 4 things you can touch,
3 things you hear, 2 things you smell, 1 thing you taste. This can ease
overwhelming feelings and racing thoughts, calm exam nerves or post-
match stress.
Boost Playlist: Create a playlist for a mood boost. Listen between study
blocks or before training to lift energy and motivation.
From Paper to Pitch
