The 3-part framework I use to instantly break out of a "Mental Rut" (so I can get clarity on work or personal blockers and reclaim my focus)
Step 1: Leave all screens behind, grab my journal, and walk to a random coffee shop.
My phone and computer usually prevent me from thinking clearly, especially when I'm in a funk. Luckily, there are no distracting apps inside my Muji Notebook. So I'll grab my bag and journal, then head outside to get some sun and get moving.
Step 2: Brain dump anything that's on my mind once I get there (over a double espresso).
After a ~30-minute walk, I usually feel better and am starting to think clearly. So then, I'll post up at a coffee shop, grab a double espresso, and brain-dump anything on my mind. This action alone gets me 90% of the way there—because most of the things that have me worked up look silly on paper.
Step 3: Tip the barista nicely, then pay for the coffee of the next 3 people behind me.
Finally, I tap into instant serotonin with a few random acts of kindness to others in the coffee shop. (Shoutout to my boy @george__mack for this one.)
And that's it!
This is a potent mix of movement, reflection, and gratitude—and it always does the trick.
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