Pressure ritual builder

The performance moment this is for.

Minute 1 — slow the body.

Specific physical action. Long exhale, cold water, walk, posture reset.

Minute 2 — name the task.

One sentence: what does success in the next 30 minutes actually look like?

Minute 3 — separate role from self.

Today you're performing the role of [X]. The role can fail; you remain.

Minute 4 — narrow attention to one thing.

The single thing you'll focus on first. Not the whole performance — the first 30 seconds.

Minute 5 — go.

Pre-defined start signal. Stand up. Open the laptop. Knock on the door.

Post-performance — 10-minute recovery.