A lot of people here are carrying more than they let on. They function. They show up. They keep things moving. But it costs them something. Where do you notice that cost showing up in your life?

Look at your last 48 hours. When the pressure hit, did you reach out, or did you shut down? One word answer: Out or Down.

You think handling it alone makes you strong, but it usually just keeps you stuck. We withdraw because we are afraid that if we show the mess, we lose respect. This week, we stop confusing isolation with independence.

Set a 5-minute timer. Write down one thing you’re avoiding today. Don’t analyse it. Just name it. REASON Avoidance grows in the dark.Naming it reduces its grip. IF YOU RESIST You’ll minimise it or pick something “safe”. Write the real one. LIMIT 5 minutes.Stop when the timer ends. LOG IT Comment “Done” when finished.

Set a 5-minute timer.Go for a slow walk, inside or outside. No phone, No music, No goal. Just walk and notice your surroundings. REASON This trains forward movement without urgency. IF YOU RESIST You’ll want to multitask. Don’t. LIMIT 5 minutes.Stop when the timer ends. LOG IT Comment “Done” when finished.