The 30-Minute Micro Plan: from react to respond

From gut drop to a decision you can stand behind.

Use this when something lands hard and you feel the pull to react. Time 30 minutes · Format Solo · Moment In the moment

There are two ways to use this.

Build the habit: run steps 3–5 on everyday decisions, so the muscle is there when you need it. When the gut drop hits: run all five, in order.

Step 1 · Reset (0–2 min)

Choose the opener that fits.

If it's pressure: Breathe in for 4, out for 6. Repeat. Name it: "This is pressure, not danger."

If it's change: Breathe. Name the change: what's different?

[One line]

Step 2 · Name the intent (2–5 min)

One line.

What matters now is…

Step 3 · First three options (5–15 min)

Look at the information in front of you. Write three options you have. For each one, write three decisions you could make today.

Step 4 · Trade-offs (15–25 min)

List the cost of each move. Circle the cost you can accept. Then choose to act.

Step 5 · Reflect and record (25–30 min)

Let the choice sit. Act. Record one piece of learning.

[One thing I learned]

Back to the mahi.