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.

Some people look fine on the surface. They’re working, showing up, getting through the days. But there’s a constant pressure underneath all of that. A feeling that they should be further along by now. An anxious state that says you're falling behind everyone else. That feeling then leaves you even more stuck than before. If you recognise that feeling, you’re not the only one carrying it.

This is this weeks Roll Call. Post using C.A.R.D. One sentence per line is enough. C — Current state: A — Anxiety / mood (0–10): R — Risk today:(what might trip you this week) D — One decision you’ll take this week: No judgment, Just showing up. If you’re new, this is your introduction.

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.

DO THIS Set a 5-minute timer. Sit somewhere quiet. Do nothing else. Just notice: - your breath - your body - the urge to check your phone You don’t need to relax. You don’t need to fix anything. REASON This trains you to stay present without escaping. IF YOU RESIST You’ll think: “This is pointless.” That’s the rep. LIMIT 5 minutes.Stop when the timer ends. LOG IT Comment “Done” when finished.