Wave breaker
A tiny ritual console for the first bad stretch. No self-lecture. Just time, breath, and one next move.
During the timer
Keep your body in the room.
Minute 1. Interrupt the ritual. Water, breath, open hands, feet on the floor.
Minute 3. The spike usually breaks here. Stay annoying about surviving it.
Minute 7. Enough time to move rooms, text someone, or turn this into a post with receipts.