03/18/2026
Start building your brakes!
Remember the name of the game is progress not perfection and this is only one piece of the puzzle.
To begin, set your expectations on getting the reps of these exercises. The results will come but not as quickly as youâd like so for now, measure your success on activity not outcome.
Research shows that a regular mindfulness practice improves impulsivity. Start with 30 seconds a day. Donât overthink it. Set a timer and work to keep your attention on physical sensations youâre experiencing or your breath. Next week, maybe you bump to 45 seconds?
Keep a visible note of the task youâre intending to work on- a post it or whiteboard maybe? You will get distracted but a tether to your intention can help you come back sooner and may even be enough to remind you that youâd like to stay on task longer.
Name it! Donât expect magic, just have a fun and gentle way to remind yourself whatâs happening. Something like âoh I blew past the exitâ or âwhat was the task at handâ or even as simple as âah! Impulsivityâ - Noticing is the beginning step!
Finally, work to remember to verbally remind yourself to slow down throughout the day. I say silly things like âeasy killerâ or âpump the brakesâ.
Again, please remember that this is one piece of the puzzle: a nervous system that is holding trauma and not regulated will amplify everything. If youâre regularly in survival mode, Iâd invite to find support from a therapist and THEN dive in to the tactical stuff.
Keep on keepinâ on, friend! The journey continues!
