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Hi friend,

Has this ever happened to you? The weekend isn’t over, but somehow, your mind is already halfway through next week.

That’s the spiral.
The mental loop that says,
“If I don’t stay ahead, everything will fall apart.”

It pretends to be preparation.
But really? It’s your nervous system trying to feel safe by over-planning, over-checking, and over-functioning while you're supposed to be off the clock.

That’s real.
We’re not here to ignore it or shame it, but we are going to hand you a tiny rebellion your brain can grab onto to stop the spiral.

When the spiral starts, if you can, pause and pick something up.

It can be anything.

Your phone.
A pen you stole from a hotel.
Just something real.

Then say this:

“This moment matters more than what’s next.”

Yeah, it sounds like something you'd find on a sign at HomeGoods.
But also? It works.

Say it out loud. Say it in your head. Say it with your jaw unclenched.

Not because it’s deep.
Because it’s true.

Work can wait.
This moment is off the clock.
It deserves your full attention, even if it’s just rewatching Stranger Things before the new season drops.

It matters.

Future overload pretends to be helpful.
It says: “Just get ahead. Just plan a little more. Just be ready.”

But planning turns into bracing.
Thinking turns into rehearsing.
And suddenly, the body is on high alert for a work week that hasn’t even happened yet.

This tiny rebellion works because it gives the brain a job.

Instead of scanning for danger, it scans for right now.
The feel, texture and weight of whatever’s in your hand.

This isn't about mindfulness.
It’s about giving your nervous system a minute.

Holding something reminds the brain: I’m here.
Saying the words, even just in your head, helps break the loop.

(And if it comes back five minutes later? That’s not failure.
That’s just a brain that needs reminding more than once.)

Repeat the cue.
Ground in what’s real.

Click HERE to Download. (It will sneak into your Downloads folder.)

We turned this week’s Tiny Rebellion into free phone wallpaper so the next time your brain time-travels to a workday that hasn’t happened yet, your lock screen will remind it to come back to the present.

Here are some tiny rebellions to help you decode dread instead of drowning in it.

📝 Try: The To-Don’t List™ a daily, “not today.” Small pad, big exhale.

🕯️ Light: More Exhale, Less Email Candle, smells like quitting on time.

💬 Tiny Rebellion Reminder: Give your brain a job like thinking about your cup of coffee in your hand so you can stop the spiral.

What’s your brain’s go-to lie when you’re off the clock? No judgement.

“Just check one thing.”
“You’ll feel better if you get ahead.”
“You didn’t really earn a break.”

Hit reply and let us know. We read every one.

Being part of the Work-Life Balance Rebellion means catching work when it tries to sneak in and stopping it in its tracks.

It won’t always be perfect. It won’t always stick.
But noticing it? That’s how things start to shift.
Noticing is enough.

✨See you next Sunday,