How it works

From spinning to done in about two minutes.

Reset is a tool. Action is the destination.

01
Notice
See what's actually happening.
Type what you're spinning on, in your own words. KAROTI names the thing that needs doing and the loop around it.
You know the call needs to happen. Your mind is running ahead to how it will go.
02
Clear
Separate what you know from what your mind is adding.
Facts are usually short. Stories are usually long. Side by side, the story loses its weight. You don't have to fight the thought. It just stops being an instruction.
Know: the conversation needs to happen. Adding: he'll probably disagree.
Optional
Reset — if you need it
Twenty to sixty seconds. Back in your body.
Optional. An anchor that fits the moment: feet, hands, sounds, the room, the person, the task. Not only breath.
Feel your feet on the ground. Notice the weight.
03
Do
One physical next action.
Not a plan. One thing a camera could see you do, small enough to start now. Then close the app and do it.
Open your phone. Call him.
04
Let go
Do your part. Release the outcome.
You control the action. You don't control everything that happens next. Mark it done and move on.
You did your part. Done. Moving on.

Talk mode

For a teenager, partner, coworker, or someone difficult. Notice, ask, listen, follow, share. Be interested instead of trying to be interesting.

Notice how sleep, movement or screen time affect how clear you feel. Observations, not medical advice.