The 2-minute ritual that cut my transition time from 2 hours to 30 seconds.
1
State the old task out loud: "I was [previous task]."
Say it. Don't just think it. Your auditory system needs the closure.
2
Physical reset: Stand up, stretch, 3 deep breaths.
Your nervous system needs a bodily signal that context is changing.
3
State the new task out loud: "I am now ."
Auditory commitment. The brain hears it as instruction, not suggestion.
4
Do ONLY the first step for 2 minutes.
02:00
5
When the timer rings, you're allowed to stop — but you probably won't.
The permission to stop is what lets you start without pressure.