Measure reactivity you can feel
A quick self‑check before and after stress. Track your trend.
Why this works
Reactivity is the gap between stimulus and response. This tool helps you measure that gap so you can see what reduces it. Track before/after drills to find what works for you.
Take Your Score Now
Rate how you feel right now
Racing thoughts or can't stop thinking about it
Physical tension (jaw, shoulders, stomach)
Urge to respond immediately or take action
Difficulty listening or considering other views
Emotional intensity feels disproportionate
How to Use
- Take your score before and after a stressful situation
- Track weekly to spot patterns (Monday mornings? Friday afternoons?)
- Test which drills work best by measuring before/after
- Target: Keep your average below 1.0 for sustainable performance
Quick Reset Drills
Use these when your score is above 1.0. Measure again after to see the impact.
Box breathing 4 x 4
40 seconds- Inhale 4 seconds.
- Hold 4 seconds.
- Exhale 4 seconds.
- Hold 4 seconds.
Outcome: Steadies you under pressure.
Name it to tame it (30 seconds)
30 seconds- Notice the emotion in one word.
- Say quietly: 'I feel …'.
- Let the label lower the intensity by about 10 percent.
Outcome: Lower reactivity; more choice.
Relaxation exhale
20 seconds- Inhale for 4 seconds.
- Exhale for 6 to 8 seconds with soft lips.
- Repeat three times.
Outcome: Quickly calms your body.
FAQ
Is this therapy?
No. This is work skill training, not medical advice.
How fast will I see change?
Many people notice a change within a week if they do one drill daily.
Do I need my manager's approval?
No. Start with your own skills. Teams can add it later.