Daily Priming Cheat Sheet
A quick guide to a calm, focused start.
Setup (1 min)
- Find a calm area; sit upright (feet grounded), shoulders relaxed.
- Close your eyes or soften your gaze; start a 12‑minute timer.
- Keep a notebook; write one line per section.
Calm area:
- Quiet spot, phone on Do Not Disturb, optional headphones.
- Comfortable upright seat; chest open; jaw and shoulders relaxed.
- If distracted, open eyes briefly, re‑center posture, and resume.
12‑minute routine
- Breathing (0–3 min): Nasal breaths ~6/min. Try in‑4 • hold‑4 • out‑6. Keep shoulders still; belly expands.
- Gratitude (3–6 min): Recall 1–3 specific recent moments. Note the sensory details and why they mattered.
- Healing (6–9 min): Body scan from crown to toes; imagine warm light dissolving tension as you exhale.
- Future (9–12 min): Visualize a key goal already achieved; rehearse the first 5 minutes of action.
Tips, prompts & cues:
- Gratitude → “When did I feel appreciated recently?” “What small thing went right?”
- Healing → “Where do I feel tension?” “Can I soften this area as I breathe out?”
- Future → “What does ‘done’ look like today?” “What’s my first 5‑minute action?”
- Start cue → e.g., headphones at 9:00; water glass placed on desk.
- Follow instructions → keep breaths gentle and nasal; write one line only.
Mini‑primes
- Before calls: 60 seconds slow breathing + one sentence of intent.
- Between tasks: posture reset + 3 words describing the next task.
- During dips: recall one gratitude + 60‑second walk; pick a tiny next step.
Values
- Calm → respond slowly, lower shoulders, breathe out longer.
- Clarity → write in one line: goal, first step, time.
- Compassion → notice self‑talk; replace with supportive phrasing.
- Courage → pick the uncomfortable but important task first.
Notes
- Consistency beats intensity; short daily practice compounds.
- Keep it simple; write one line per section.
- Use environmental cues (desk, music, headphones) to trigger state.
- If distracted, reopen eyes, re‑center posture, and resume breathing.
Mental Priming • mentalpriming.com