The Rapid Reset Card
Lance Sinclair

The Rapid
Reset Card.

Sixty seconds back to steady. Read this the moment you feel yourself spike.

01Regulate15 sec

Drop into your body first.

You can't think your way out of an alarm. You go to the panel.

  1. Plant both feet flat on the floor.
  2. Drop your shoulders. Open your chest.
  3. Soften your jaw. Let your brow go.
  4. Slow exhale, longer than the inhale. Four times.
02Refocus15 sec

Move the spotlight.

Whichever question lands hardest, that's the switch you're flipping.

  1. Am I in the past, the future, or right here?
  2. What's missing, or what's working?
  3. What's not mine to fix, or what is?

Pick the answer that puts you back in the room.

03Reframe30 sec

Change the voice inside.

Catch the line you're saying to yourself. The narrator isn't you. You're the one listening.

  1. Is what I'm thinking absolutely and undeniably true?
  2. What else could this mean?
  3. Notice the sentence. Say it out loud if you need to.
  4. Ask: would I say this to someone I love?
  5. If no, rewrite it. Critic to coach.

The three ingredients of self-compassion, per Dr. Kristin Neff

  • Self-kindness. Talk to yourself the way you'd talk to a friend who's struggling.
  • Common humanity. You're not the only one. This is part of being human.
  • Mindfulness. Hold the feeling without becoming it.

The card resets the moment.
The call is the next step to rewiring the pattern underneath, the one that keeps generating the reactivity in the first place. Apply when you're ready.

Apply for a call→
v.01 · Pocket Edition© Lance Sinclair