10 Days to Focus — Mindset for CAT Edition
- Nivedita Chandra
- 4 days ago
- 1 min read
🧩 THE 3-D RESET TOOL
Use this anytime you feel distracted, anxious, or doubting yourself before an important exam.
Step | What To Do | Example |
1️⃣ DETECT (Awareness) | Pause and name what’s happening. | “This is distraction.” / “This is self-doubt.” |
2️⃣ DEFUSE (Regulate) | Use 5-4-3-2-1 grounding + deep breath or Butterfly Hug. Access these resource on InnerMined MindGym/YouTube Channel | “5 things I see… 4 I can touch…” |
3️⃣ DIRECT (Refocus) | Pick one small next action for 20 minutes. | “I’ll revise Number Systems Q3-Q8.” |
🧠 Why it works: This interrupts the stress loop and restores focus through cognitive reappraisal, sensory grounding, and behavioral redirection.
🧱 10-DAY RESET TRACKER
Day | Date | One Situation I Noticed (Distraction / Self-Doubt / Overthinking) | How I Defused It (Breath / 5-4-3-2-1 / Hug) | One Small Action I Took Next | Outcome / Feeling |
1 | |||||
2 | |||||
3 | |||||
4 | |||||
5 | |||||
6 | |||||
7 | |||||
8 | |||||
9 | |||||
10 |
✅ Goal: Train your brain to move from reaction → regulation → redirection within 3 minutes.
✍️ Tip: Review your notes on Day 10 — you’ll notice your recovery time shrinking and focus endurance rising.
💬 Daily Affirmation Space
(Write one each morning)
“I’ve done the work, and I can trust my preparation.”
“One question doesn’t define my performance.”
“I choose calm over chaos.”
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