The 10-Minute Pause
A guided pause before acting on an emotional urge.
- 1 Put your phone down for a moment, if you can.
- 2 Name the urge: “I want to ___.”
- 3 Ask: what am I really needing right now?
- 4 Breathe slowly while the timer runs. Urges rise and fall like waves.
10:00
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