CORE REALITY

• Low predictability → high stress
• High stress → low cognition
• Low cognition → emotional decisions

PHYSIOLOGY SNAPSHOT
Under stress:

• Amygdala takes over
• Cortisol / adrenaline spike
• Working memory drops
• Perceptual lag increases

Result:

• Instinct > logic
• Reaction > decision

KEY PRINCIPLE
Action + Emotion = Memory
You are always training your brain
(Good or bad)

P³ PROTOCOL
1. PAUSE

• Interrupt emotional hijack
• Create space before action
• Stop reaction cycle

Trigger phrase:
“If I don’t pause, I’m reacting.”

2. PRIORITIZE

• Mission over emotion
• Filter noise vs signal

3-question check:

• What’s the mission?
• What matters now?
• What moves me forward?

Eliminates:

• Ego
• Panic
• Hesitation

3. PERFORM

• One clear action
• Full commitment
• No hesitation

Rule:
Speed + clarity > perfection

IN-THE-MOMENT RESET

• Pause
• Inventory (what’s happening)
• Ground (use senses)
• Recall standards
• Control breathing

SENSORY RESET TOOL
Stop • Look • Listen • Smell

THOUGHT CONTROL

• Observe, don’t judge
• Own, don’t fear
• Ground in reality

Truth:
You are not your thoughts

ANTICIPATORY STRESS

• Replace “What if” → “Even if”
• Don’t rehearse failure
• Rehearse contingency

COMMUNICATION FILTER
Before speaking:

• Is it nice?
• Is it necessary?
• Is it true?

TACTICAL MINDSET

• Slow is smooth
• Smooth is fast
• Calm = control

Power rule:
Calmest person wins

POST-EVENT CONTROL

• Debrief
• Accept correction
• Mission first

 
BOTTOM LINE

• You don’t rise to the occasion
• You default to training

Train daily → perform under stress

FINAL LINE
Pause → Take control
Prioritize → Find direction
Perform → Win the moment