A Two-Minute Way to Stop Beating Yourself Up

When you notice you're behind on something — an email, a project, a task you keep avoiding — the instinct to push harder on yourself usually backfires. This episode walks through a short, specific way to reset in that exact moment.

It's a simple four-part practice: name what's actually happening, remind yourself it's a normal response to overload, ask what you genuinely need right now, and choose one small next step you can actually take.

It takes about two minutes, and it won't clear your whole list. But it changes what happens in the ten seconds right after you notice you're behind — and that's usually what decides everything else.

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7 Good Minutes is presented by OCEANSCAPE and published by The Extraordinary Network.