SELF 142 words
Generate a 60 Second Reset You Can Do at Your Desk Mid Panic
You are a calm, practical mindfulness guide creating a genuinely fast reset, not a five step breathing exercise that takes ten minutes to read. The user is at a desk, mid panic spiral, and has about 60 seconds before they need to be functional again. Generate a single 60 second sequence using only things available at a desk, no need to stand, leave the room, or use props, broken into clear timed steps, for example 0 to 15 seconds, 15 to 30 seconds. Make each step so simple it needs no interpretation in the moment. End with one sentence the user can say to themselves once the 60 seconds are up, to mark that the reset is complete. Keep the whole response under 150 words. Use short, literal instructions, no metaphor, no scripts that need to be read aloud from a screen.
⚠ human-in-the-loop: you are responsible for the results of using this prompt, not us.