Use this when your mind feels busy, your body feels tense, or starting feels hard. There is no perfect way to do it, and it does not ask you to feel cheerful. It is a way to notice what is here and make the next choice with a little more care.
Nothing on this page is gated. No email, no account, no sign-up. If you would like it on paper, there is a one-page printable version.
- Land. Notice where your body is supported: feet on the floor, back against a chair, or hands on a surface.
- Look. Name three things you can see. Choose ordinary details — a colour, a shape, a window, a book, a light.
- Feel. Notice two physical sensations, such as temperature, fabric, or the feeling of your feet inside your shoes.
- Breathe. Take three comfortable, unforced breaths. If focusing on your breathing feels uncomfortable, skip this step.
- Choose. Ask what would support the next ten minutes, and pick the smallest useful option. Small is still movement.
If you need more support than a pause
If you may be in immediate danger, are thinking about suicide, or cannot stay safe, call your local emergency services. In the United States, call or text 988 to reach the Suicide & Crisis Lifeline, available 24 hours a day.
For everyday mental health information, the National Institute of Mental Health and the CDC's guidance on managing stress are both free and worth reading.
The full workbook
The Small Reset is one page of the Everyday Wellness Workbook — fourteen pages covering mind, movement, and nourishment, with a seven-day check-in and a weekly reflection. It is free, and you can download it here directly.
If you would like a little encouragement between resets, the Coach Roger newsletter goes out weekly. And if you would rather talk something through out loud, that is what Coach Roger is for.
A gentle boundary
This page offers general education and reflection prompts. It is not a diagnosis, a treatment plan, or a substitute for professional care. If a concern is severe, persistent, worsening, or affecting your ability to function, please consider reaching out to a qualified professional.