Before opening inbox
Spend 40 seconds observing inhale length and shoulder tension. Note whether your first impulse is to rush.
Practice Lab board
Pick one context filter and scan the prompts. Nothing here is compulsory; they are sample routines for reflection in day-to-day NZ life.
At intersections or traffic lights
Without changing your breathing intentionally, describe speed as words: “choppy”, “steady”, “unclear”.
Tea or water pause
Track how attention shifts from body sensations to planning. This drift is useful data.
Post-meeting decompression
Write two sentences only: one about breath rhythm, one about inner tone. Keep it non-judgmental.
Instruction sheet
Document: Lab Note Protocol v2
- Maximum log size: three lines.
- Do not rate yourself as “good” or “bad”.
- If context is stressful, postpone and return later.
Information on this page is educational and general, not individual advice.
School-run pause
After dropping kids off, take a 30-second note before heading into work. Keep it factual and short.
Weather shift check
On windy or cold mornings, breathing can feel tighter. Note this context before interpreting mood changes.
Late-afternoon reset
At around 4 pm, take a single note on pace and attention drift. No judgement, just observation.