WEEK 1

Exercise 1: Pressure Awareness Log

Every day record:

1. When pressure appeared

2. What triggered it

3. What you wanted to control

4. What you did next

Exercise 2: Baseline Performance Journal

After training answer:

• When did I feel most free?

• What was I focused on?

• What was I doing well?

Exercise 3: Activation Practice

3 times daily:

Breath > Cue > "Next move"

No pressure required, just repetition.