Disclaimer

You've joined Intentive precisely because you have these challenges. You should never feel guilt or shame in reaching out to your accountability partner for help. If it feels urgent, you can even call your accountability partner if they're not responding quickly.

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Your Personal Additions

(Add your own ideas and methods here to help when you're feeling stuck.)

Quick fix during a focus session

Further activities you can try, if needed.

Action	Time	Purpose	Use when feeling
1. Identify Your Feeling	1 min	Awareness	Overwhelm
2. Scan Your Body & Breathe	2–3 mins	Calming, reassurance	Anxiety/confusion
3. Break Tasks Into Tiny Steps	1–2 mins	Manageability	Unsettling/unclear/stuck
4. Quick Movement or Environment Shift	30 secs	Mental reset	Overstimulated/confused/ tired /inability to focus
5. Co-working & Accountability	Optional	Accountability	Overwhelm/Reassurance/keeping track of activities
6. Quick Journaling (5–10 Minutes)	5–10 mins	Clarity, mental unloading	Confusion, Clarity,
7. Decide & Execute	5–10 mins	Action, momentum	Burdened or overwhelmed with work
8. Mood or Energy Boost	~1 min	Sustain motivation	stuck/tired/frustrated/irritated
9. Brief Reflection	1–2 mins	Learning, self-awareness	Unclear/Questioning oneself

Steps for each activity

1. Identify Your Feeling

Overwhelm
Low mood
Low energy
Frustration, anxiety, restlessness

Write down the feeling. Naming it helps you become a friendly observer rather than getting overwhelmed.

2. Scan Your Body & Breathe

Do a quick body scan to locate where heaviness or stress is stored.
Place your hand there or hug yourself and affirm, "I’ve got you."