HOW TO WORK ITThe Five Moves
Work top to bottom. Tap a move to open it - and in the record below, tap any title to jump back here.
1 · Spot the Flag
Your body flies flags before you notice the overwhelm: held breath, tight jaw, shoulders up, one-word answers. Name today's flag.
For example: “Jaw tight. Answering in one word.”
2 · Pause - or Push Through?
The fork. “One more thing first” is the push-through talking - and it never means one. Check the outside. The words: “just, quickly, first, after I...” is push language. Your body: the flag is already flying - that IS the evidence. The camera test: on film, push-through looks like speeding up while fraying; the pause looks like shoulders dropping.
For example: “'After I sort the pills' - the fourth 'after' today. That's push-through.”
3 · Three Breaths
In for four, out slower, three times. Not a spa day - ninety seconds, sized for a real house. Count them honestly.
For example: “Three. The third one finally reached the bottom of my lungs.”
4 · Touch the Anchor
One real thing: feet on the floor, the chair holding you, the warm mug. The anchor is your body - it only lives in now.
For example: “Both feet flat on the kitchen floor.”
5 · Choose the Next Thing
One next thing - not the next five. Name it and go do just that. The list can queue.
For example: “The pills. Only the pills.”
See a worked example first
Ninety seconds. The list didn't shrink - but the person holding it came back, and did the next thing instead of the next five.
YOUR TURNYour Three Breaths
Type into each box. Tap a title to see what it means. Your “Say it” line builds at the bottom as you write.
Tap any that fit, then add your own:
The fork: the flag is already flying - that is the evidence. Push-through never actually means one more.
Sure it can wait? Check:
You don't have to debate yourself. Check the outside signals.
The words. “Just, quickly, first, after I...” - push-through grammar. It has promised “one more thing” four times today.
Your body. The flag you named in row one is the whole case. Bodies don't fly flags for fun.
The camera test. On film, push-through looks like a person speeding up while fraying. The pause looks like shoulders dropping two inches.
Push: “After I empty the dryer.” Pause: “The dryer can hold ninety seconds.”
Pushing through sometimes is life. But if the flag is up and you paused even once today - that rep counts.
No buttons working? Just take a screenshot - your filled-in page is the deliverable.
SHARE ITMake a Shareable Card
Turn your record into an image for Skool, Instagram, or your phone wallpaper. Pick a shape, then create it.
Every breath you just counted was issued to you - “the breath of the Almighty gives me life.” Pausing for three isn't stopping the work. It's returning to the supply line.
"The Spirit of God has made me; the breath of the Almighty gives me life."
Job 33:4A pause you repeat becomes a pathway - the brain rewires around what it practises. Three breaths, taken often, turn from a technique into a reflex.
A general mechanism, not a guarantee. This supports good care; it doesn't replace it.