How to use it
- Press Start and breathe with the shape for one minute.
- Write one intention for the session, or tap an example. "If this happens, I'll do that" plans are the most useful kind.
- Do five reaction taps to wake up your hands.
- Read your intention once more, then queue.
Why it works
"If-then" plans are well studied: across 94 tests, people who wrote them were more likely to reach their goals, including staying on task despite distractions (Gollwitzer & Sheeran, 2006). A later review found a smaller but still real effect (Wang et al., 2021).
In sport, athletes performed better when they used a pre-performance routine, including under pressure, and simple routines worked about as well as elaborate ones (Rupprecht et al., 2021). Those studies are from traditional sports, not esports, so treat this as a sensible habit rather than a proven edge.
When to use it
- Before ranked, a tournament match or a raid.
- At the start of any session where you want to stay in control of how long you play.
- After a long break from a game, to arrive calm instead of rushed.
Not medical advice. This is a wellbeing tool, not a treatment. If things feel heavy, talk to someone.