Mindfulness Startup

Startup Ritual

• Sit comfortably and reduce external distractions
• Take one slow breath to settle attention
• Note your current state (physical + mental)
• Set a simple intention (e.g., “observe the breath”)
• Begin with a small anchor (breath, sound, or body)

Evidence Base

• Brief settling breath reduces sympathetic activation
• Noting current state increases metacognitive awareness
• Intention setting improves attentional stability
• Anchoring attention reduces mind‑wandering (attention training research)