Card 24 of 100Focus
When this happens
I reach for my phone before starting a difficult task.
I will respond by
Taking one slow breath, then working for just two minutes.
Practice beats willpower
Rewire how you react. No willpower required.
100 simple cards help you rehearse the response you want, before real life tests you — so the better choice starts to feel automatic.
✓ No download
✓ Takes minutes
✓ Built for real triggers
Why it works differently
Willpower fades. Practised responses remain.
Most advice asks you to make the right call exactly when you're tired, stressed, or caught off guard. SRT trains that call in advance, while your mind still has room to learn.
The old loop
Set a goal → face a trigger tired or stressed → depend on willpower → fall back to old pattern.
The SRT loop
Spot the trigger → design the response you want → rehearse it before it happens → next time, it's just easier.
The SRT method
Four building blocks. One lighter way to change.
Select a tab to see how each block turns a good intention into an automatic response.
🃏Imagine the moment. Practise the response.
Block 01
Rehearse before real life
Guided scenario cards let you mentally practise a hard moment in advance, so it feels familiar before it happens.
Purpose: make the response automatic⚡When X happens, I respond with Y.
Block 02
Hook reactions to real triggers
SRT explicitly connects an everyday situation with one clear response, so your intention has a specific moment in which to appear.
Purpose: remove ambiguity🧠This is what someone like me chooses.
Block 03
Align actions with values and goals
Your response is tied to your values and identity, so it feels natural rather than imposed.
Purpose: make change feel natural✨Notice the win. Let it register.
Block 04
Lock it in with self-reward
This isn't a badge or a streak count — it's a quiet "well done" you give yourself. That small, internal nod is enough for your brain to register the win and want to repeat it.
Purpose: reinforce progressThe complete card library
100 cards. Designed for moments that matter.
Browse 100 real-life situations — focus, food, movement, sleep, confidence, procrastination, and more. A few minutes, a few times a week, and the response starts to feel automatic.
Explore the cardsStart with one response
Get your best response on autopilot.
Explore the card library and try the interactive SRT tool in your browser. No download, commitment or perfect streak required.