JORDAN WELLNESS

A USEFUL PAUSE · 2–3 MINUTES

What do you need today?

Choose a short exercise for studying, work, teaching or sport. Adapt it to your situation; you can stop at any time.

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Focus

One task at a time

  1. Look around and notice three things you can see. Let your breathing stay comfortable.
  2. Choose one small action: read a paragraph, outline one idea, or prepare one item.
  3. Work on that action for two minutes. When distracted, gently return to the next step.
Confidence

A process goal

  1. Remember one specific time you practiced, prepared, or asked for help.
  2. Choose something you can control today, such as making one attempt or checking your work.
  3. Use a realistic cue: “I can take the next step, even when I feel unsure.”
Overwhelm

Make space for one priority

  1. Pause and put both feet on a comfortable surface, if that works for you. Notice your surroundings.
  2. On your own paper, separate what needs attention today from what can wait.
  3. Pick the smallest useful step. If the load is too much, ask a trusted person for practical help.
Setbacks

Review without blame

  1. Describe what happened using facts, without labeling yourself a failure.
  2. Identify one thing you learned and one thing you could try differently.
  3. Choose a manageable next attempt or a person who can help. Rest can be part of your plan.
Difficult conversations

Prepare a clear request

  1. Choose a safe time and place. If you face bullying, threats, or an unsafe situation, seek a trusted adult or appropriate support instead of confronting someone alone.
  2. Practice: “When [specific event] happens, it affects [task or need]. Could we [clear request]?”
  3. Listen, check what you understood, and agree on one next step. You can pause a conversation that becomes unsafe.
Teacher reset

Teacher reset

  1. Before the next class, notice your surroundings and let your breathing stay comfortable.
  2. Choose one priority for the lesson.
  3. Identify one task that can wait or one person who can help.
Study starter

Study starter

  1. Choose one assignment.
  2. Break it into a step you can attempt in five minutes, then try that step.
  3. Write down the specific question you need help answering.
Athlete preparation

Athlete preparation

  1. Pick one action you can control, such as communicating or preparing your equipment.
  2. Choose a short cue: “Next play” or “One action.”
  3. Rehearse returning to that cue after a mistake.
Setback reflection

Setback reflection

  1. Describe what happened without judging your worth.
  2. Identify one lesson and one thing you need.
  3. Choose a manageable next attempt, a rest break, or someone to ask for support.
Bullying support plan

Bullying support plan

  1. Move toward a safer place if possible. For immediate danger, contact local emergency services.
  2. Tell a trusted adult or appropriate school or workplace contact what happened. If the first person does not help, tell another.
  3. Preserve messages or record the facts when safe. Avoid confronting the person alone.
Workload and boundaries

Workload and boundaries

  1. List what needs attention today and what can wait.
  2. Choose your most important next action.
  3. Practice a clear request: “I can finish A today. If B is also urgent, which should take priority?”