The reps, out loud, so the practice runs without you having to remember it.
Each track belongs to a phase of the coaching path. The voice is generated on your own device and the timing carries the work — nothing is recorded, nothing is uploaded, and no track leaves your browser.
Practise the replacement response before the situation, so the alternative is available under load rather than invented under load.
Before you press play
Choose the one recurring situation you keep reacting inside — a meeting, a person, a review, a number.
Headphones help. Nothing is recorded.
Two slow breaths. Feel your hands.
Hold 14 seconds
Put yourself thirty seconds before the moment. Notice the pull.
Hold 18 seconds
Stay there. Do not act. Let the pull rise and fall once.
Hold 20 seconds
Ask the empathy question: what is true for the other person right now?
Hold 20 seconds
Ask the explorer question: what do I not yet know here?
Hold 20 seconds
Now say out loud the first sentence you intend to use. One sentence.
Hold 20 seconds
Say it again, slower and quieter than feels natural.
Hold 16 seconds
That sentence is your interrupt. Use it once this week and note what changed.
Hold 6 seconds
These tracks are practice, not therapy, diagnosis or medical advice. If pressure is affecting your health, speak to a clinician.
Positive Intelligence®, the PQ® Score, and the Saboteur model are trademarks and the work of Shirzad Chamine and Positive Intelligence, LLC. Compass Performance, Inc. does not own them and claims no rights in them; Compass is an independent user of these licensed instruments. The Compass service is Mental Fitness™, and the reading, interpretation and commentary here are Compass's own.
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