Building the Habit

Make the ritual stick with a few simple anchors:

• Anchor it to a place — your car, your front door, or your desk before closing the laptop
• Set a phone alarm for five minutes before your usual arrival time
• Tell your family about the ritual so they give you the 30 seconds you need
• Never skip bad days — the worse the day, the more you need it

Thirty seconds is not a lot to ask. But it builds a boundary that protects your family from your worst self and gives your best self a chance to show up.