| Step | Action | Time Allotted | |------|--------|----------------| | 1 | – Turn on Do Not Disturb. Close all tabs. | 1 minute | | 2 | The Beverage Ritual – Brew one slow drink (tea, lemon water, or broth). | 5 minutes | | 3 | The Sensory Anchor – Light a candle or open a window for fresh air. | 1 minute | | 4 | The Entertainment Microdose – Consume one small, high-quality piece of content (a short story, a classical guitar piece, a nature documentary clip). | 15-20 minutes | | 5 | The Gratitude Close – Write one sentence about the break in a journal. | 1 minute |
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