How-To Protocol
The 90-Second Reset Protocol
When your mind races between plays, you need a reliable system to come back to center. Built on the AAA Method — Awareness, Acceptance, Action.
By Ashlee Bradshaw, MA, LMHC, CSPC, NCC · 4 min read
Awareness (0–30 seconds)
Notice what just happened without judging it. Name the emotion: frustration, anxiety, anger, disappointment. Say it silently. Research shows that labeling an emotion reduces its intensity by up to 50%. You are not fixing anything yet — just noticing.
Acceptance (30–60 seconds)
Take one deep breath — 4 seconds in through the nose, 6 seconds out through the mouth. Accept that the mistake happened. It is behind you. Your body cannot perform in the future if your mind is stuck in the past. Release the grip.
Action (60–90 seconds)
Choose one concrete action for the very next play. Not a goal, not a correction — a single physical cue. "Light feet," "See the ball early," "Chest up, chin down." Lock onto that cue and execute. You are back.
Related Module
Focus Anchors: 60-Second Reset
Go deeper with the full module in the Elite Minds training library. Available to all members.
OPEN MODULE— Ashlee Bradshaw, MA, LMHC, CSPC, NCC | Elite Minds PLLC