Calm Focus
Stress Management Quick Reference
Keep this handy for your next stressful moment.
1
In-the-Moment Techniques
Box Breathing
- Inhale slowly for 4 counts
- Hold for 4 counts
- Exhale slowly for 4 counts
- Hold for 4 counts
- Repeat 4 times
Tip: works anywhere — at your desk, before a meeting, between tasks.
The 20-20-20 Rule
- Every 20 minutes of screen time
- Look at something 20 feet away
- Hold your gaze for 20 seconds
Tip: set a recurring timer or use a screen break app to build the habit.
Movement Break
- Step away from your screen completely
- Try shoulder rolls, neck stretches, or a short walk
- Aim for at least 2–3 minutes
Tip: pair it with a natural pause — after a meeting or before switching tasks.
2
Boundary Response Guide
When an after-hours request arrives, pause and ask yourself:
Is this a genuine emergency?
What is the actual consequence of waiting until tomorrow?
Am I responding from obligation or from choice?
Ready responses
"I'm signing off for the day — I'll look at this first thing tomorrow."
"Happy to help. I'll have eyes on it by [time] tomorrow morning."
"This sounds important. Is there someone who can support tonight?"
3
Evening Ritual Checklist
Choose at least 3 elements to build your end-of-day ritual. Do them in the same order each day.
- Close the laptop with intention
- Write tomorrow's top three tasks
- Change out of work clothes
- Take a short walk
- Turn off Slack notifications
- Make a cup of tea
Your ritual is a signal to your brain that work is done. The specific elements matter less than doing them consistently.