Before you quit—on the business, the thesis, the dream—the next 20 minutes will teach you a simple, evidence-based way to move through the urge to give up and take your next small, powerful step. Tune in!

Today’s tool: The 5R Framework (Recognize, Re-center, Reframe, Reduce, Reach out).

Why it works (selected research):

1. Affect-labeling reduces emotional reactivity and increases control. [https://sanlab.psych.ucla.edu/wp-content/uploads/sites/31/2015/05/Lieberman_AL-2007.pdf?]

2. Reframing stress improves physiology and performance under pressure. [https://pmc.ncbi.nlm.nih.gov/articles/PMC3410434/?]

3. If-then plans (implementation intentions) increase follow-through. [https://bpb-us-e1.wpmucdn.com/wp.nyu.edu/dist/c/6235/files/2019/02/sheeran-et-al-2006-implementation-intentions.pdf?]

4. Habits become automatic through consistent repetition over weeks. [https://onlinelibrary.wiley.com/doi/abs/10.1002/ejsp.674?]

5. Slow breathing/HRV training supports regulation and resilience. [https://pmc.ncbi.nlm.nih.gov/articles/PMC4104929/?]

6. Social support buffers stress responses and reduces neural threat. [https://journals.sagepub.com/doi/abs/10.1111/j.1467-9280.2006.01832.x?]

7. Small wins drive sustained motivation. [https://hbr.org/2011/05/the-power-of-small-wins?]

8. Sleep is foundational for emotional self-control. [https://pmc.ncbi.nlm.nih.gov/articles/PMC4286245/?]

Downloads:

1. 5R one-pager [https://docs.google.com/document/d/1wrRWs91VbP-vny7XqmnsONye1xidQwjH/edit?usp=drive_link&ouid=110432927450354309266&rtpof=true&sd=true],

2. Sample “Borrow-your-belief” texts [https://docs.google.com/document/d/1FrMQ7G1VBqCRnmT2m5WSNW7F24gqBaaz/edit?usp=drive_link&ouid=110432927450354309266&rtpof=true&sd=true]

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