The full catalog
Protocols for stress
531 entries pulled from 54 stacks. Default order is consensus: the number of tracked people who have publicly backed each one.
35 entries
Reset- ProtocolFREE, no cost01
Breathwork
Structured breathing sessions to shift the nervous system up or down
Backed by 6 of 54 stacks: 3 do it, 2 recommend it, 1 have discussed it - ProtocolFREE, no cost02
Workday shutdown ritual
A fixed end-of-day routine that closes open loops so work stops
Backed by 3 of 54 stacks: 2 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost03
Hiking
Trail walking with elevation, usually an hour or more at a talking pace
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost04
Inner scorecard
Judge yourself by your own standards rather than by how the world grades you
Backed by 2 of 54 stacks: 0 do it, 2 recommend it, 0 have discussed it - ProtocolFREE, no cost05
Non-sleep deep rest (NSDR)
10-20 minute guided body-scan rest, sometimes called yoga nidra
Backed by 2 of 54 stacks: 1 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost06
Physiological sigh
Two inhales through the nose, one long exhale; heart rate drops within seconds
Backed by 2 of 54 stacks: 1 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost07
Vision setting
Write down a specific picture of who you are becoming, then filter decisions through it
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost08
4-7-8 breathing
Inhale for four counts, hold for seven, exhale for eight, repeated a few times
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost09
5 Second Rule countdown
Count 5-4-3-2-1 out loud and move before hesitation talks you out of it
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost10
Automatic rules
Decide the behavior once, as a rule, so it is not decided in the moment
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost11
Box breathing
Inhale, hold, exhale, hold, each for a count of four, repeated for a few minutes
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost12
Budget and deadline discipline
Treating the number and the date as hard limits that end the project
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost13
Cookie jar
A mental store of past wins to draw on when you want to quit
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost14
Disagree and commit
State your objection once, then back the decision fully instead of relitigating it
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost15
Evening review
Going back over the day at night: what you did, said and could have handled better
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost16
FBI feedback method
Say the feeling, then the behavior that caused it, then the impact it had
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost17
Fear-setting
Write down the worst case, how to prevent it, and how to repair it
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost18
Grounding (earthing)
Bare skin on grass, sand or soil, or a conductive mat wired to earth
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost19
Infinite mindset
Play for staying in the game rather than for beating this quarter's number
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost20
Killing the ANTs
Writing down automatic negative thoughts and putting each one on trial
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost21
Let them, let me
Two words to stop managing other people, then two more to decide what you do
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost22
Long-term games with long-term people
Picking work, partners and industries where you keep meeting the same people
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost23
Obituary test
Decide what you want your obituary to say, then live so as to deserve it
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost24
Positive framing
State the outcome you want instead of the one you are trying to avoid
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost25
Progressive muscle relaxation
Tensing and releasing muscle groups in order to find and drop held tension
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost26
Reflected Best Self Exercise
Ask twenty people for a story of you at your best, then find the pattern
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost27
Regret minimization framework
Picture yourself at 80 looking back, then pick the option you would regret least
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost28
Saying No Gracefully
A three step script for declining without wrecking the relationship
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost29
Shipping creative work
Publishing on a schedule rather than waiting for the work to feel ready
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost30
Silent meditation retreat
Ten residential days of silence and long sitting, no reading or phone
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost31
Strategic quitting
Setting your quit conditions in advance, then quitting without drama
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost32
The 85 percent rule
Working at about 85 percent effort so relaxation and form do the rest
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost33
Two-way door decisions
Sort choices by how reversible they are, then move fast on the reversible ones
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost34
Visualization
Rehearsing a performance in your head before you do it for real
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost35
WHY discovery exercise
Ask a close friend why you are friends, then listen for what they say about themselves
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it
Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.