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 (opens in a new tab)). A later review found a smaller but still real effect (Wang et al., 2021 (opens in a new tab)).
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 (opens in a new tab)). 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.
More tools
Not medical advice. This is a wellbeing tool, not a treatment. If things feel heavy, talk to someone.