HEAD POSITION LIGHTING ERGONOMICS LIFTING NOISE 🫁 Breathe Like It Matters (Because It Does) Nugget: Your breath is your built-in stress reset button. Quick Tip: Try box breathing — inhale 4, hold 4, exhale 4, hold 4. Try This: Set a reminder to pause and take 3 deep breaths every few hours. Value: Immediately lowers cortisol and improves focus.

📵 Micro-Breaks > Burnouts Nugget: Pushing through nonstop is a stress multiplier. Quick Tip: Take a 5-minute break every 60–90 minutes. Try This: Walk to a window, stretch, or just disconnect. Value: Boosts mental clarity, energy, and creativity.

🧠 Reframe, Don’t React Nugget: It’s not the event — it’s the story you tell about it. Quick Tip: Ask yourself: “Is there another way to look at this?” Try This: Swap “I have to” with “I get to.” Value: Builds emotional resilience and reduces overwhelm.

CRITICSM HALF EMPTY/HHALF FULL GROWTH MINDSET RUMINATION 📓 Offload Your Overthinking Nugget: Your brain is a terrible storage device. Quick Tip: Do a 5-minute “brain dump” each morning or evening. Try This: List everything on your mind — no order, no judgment. Value: Clears mental clutter and reduces anxiety.

Caffeine ≠ Coping Nugget: What you drink affects how you think. Quick Tip: For every cup of coffee, match with a glass of water. Try This: Switch one afternoon coffee for herbal tea or lemon water. Value: Prevents energy crashes and stabilizes mood.

🚶 Move Your Mood Nugget: Movement metabolizes stress. Quick Tip: A brisk 10-minute walk can shift your whole state. Try This: When you feel stuck, change your posture or pace. Value: Increases endorphins and breaks stress loops.

🤝 Boundaries Are Stress Shields Nugget: Saying yes to everything says no to your wellbeing. Quick Tip: Start with soft boundaries: “Let me get back to you on that.” Try This: Block non-negotiable “recharge time” in your calendar like a meeting. Value: Preserves your energy, time, and mental space — without guilt.