2-Minute Response Reset

Time needed: 2 minutes (40-40-40 seconds)

Setting: After feeling ignored/dismissed

Purpose: Creating intentional space between trigger and response

Pause & Notice (40 seconds)

What: Stop before reacting. Place feet firmly on ground, take three breaths. Name what you're feeling without judgment ("I notice feeling ignored/frustrated/hurt")

Notice: Physical sensations, urge to respond immediately, what story you're telling yourself

Why: Interrupts reactive cycle, creates choice point, validates your experience

Perspective Check (40 seconds)

What: Ask yourself: "What else might be happening for them?" Consider three possible reasons for their behavior that aren't about you. Remember one time you unintentionally ignored someone.

Notice: How other explanations affect your emotional charge, where assumptions live, what softens

Why: Reduces personalizing, opens multiple viewpoints, decreases reactivity

Intentional Response (40 seconds)

What: Choose your next action from centered place. Options might include: addressing directly, waiting for better timing, letting it go, or asking clarifying question. Set intention for how you want to show up.

Notice: What feels most aligned, where your power lies, quality of your choice

Why: Enables conscious response, maintains your integrity, builds relationship skills

Closing: One breath before engaging

Notice: How pause shifted your approach

Why: Anchors intentional communication

Tips:

- Use time to your advantage

- Your pause can prevent escalation

- Trust your timing

- Sometimes no response is the response

- Protect your energy first