Lisa Adams Coaching

🛑 Tool: The 90-Second Reset

Most reactive decisions are not bad decisions.
They’re unregulated decisions.
When urgency spikes when you feel the pull to respond immediately,
fix it now,
defend yourself,
over-explain,
or prove something

Try this:
🔁 The 90-Second Reset
1️⃣ Stop moving.Physically pause. Stillness interrupts escalation.
2️⃣ Breathe slowly for 90 seconds.Longer exhale than inhale.Let your shoulders drop.Unclench your jaw.
3️⃣ Let the stress chemistry metabolize.Adrenaline and cortisol spike fast — but they don’t last long if you don’t feed them with rumination.
4️⃣ Reassess the decision.Ask:• Does this need a response right now?• What is the smallest contained next step? • Am I reacting or choosing?

Most reactive decisions dissolve after 90 seconds of regulation.
Authority isn’t about speed.

It’s about choosing after chemistry settles.
💬 Where do you feel urgency most email, feedback, boundaries, or conflict?

You built a business to feel free.

So why does it still need you for everything?

Maybe it looks like this:

🌿 You hired a VA, but you still answer the DMs because "they need to hear it from me"
🌿 You rewrite their captions because they don't quite sound like you
🌿 You hand off the launch tech, then take it back at 11pm
🌿 You keep thinking, "It's just easier if I do it myself"

It all feels like caring about your work.

But here's the truth: it's rarely a systems problem. It's a safety problem.

Being the one who holds everything together probably kept you safe long before you had a business. So when you try to let go, your nervous system reads it as risk, and you grip tighter.

And when your business feels like an extension of your soul, handing part of it over feels extra vulnerable. Of course it does.

This week, try letting go of one small thing. Fully. Notice the urge to check in, breathe, and don't act on it.

Then look at what actually happened.

Usually? It was fine. 🌿

That's how your system learns that being supported is safe.

Comment LET GO and I'll send you the link to my free community, where we do this work together.

☀️ Monday Nervous System Check-In

Before you dive into your week...
Pause for just a moment and check in with the one thing that influences every decision you'll make today your nervous system.
Awareness always comes before change.

Ask yourself:
💚 What is my nervous system doing today?
🟢 Calm – I feel present, clear, and grounded.
🟡 Busy – My mind is racing, but I'm still functioning.
🟠 Overwhelmed – Everything feels like too much, and I'm struggling to focus.
🔴 Shut Down – I feel disconnected, exhausted, or like I'm just going through the motions.

You might also notice:
• Stress levels• Irritability
• Anxiety• Restlessness
• Feeling "on edge"

There are no right or wrong answers.
The goal isn't to judge yourself it's simply to notice where you are today. The more aware you become of your state, the easier it is to choose what your nervous system needs before reacting.

🌬️ 60-Second Reset
Let's regulate together.
1️⃣ Breathe in gently through your nose for a count of 4.
2️⃣ Exhale slowly through your mouth for a count of 6.

☕ Saturday Let’s Talk About Something Other Than Work

We spend so much time talking about business, goals, growth, healing, leadership and everything we’re working toward.

But we’re more than what we accomplish.

So today, I want to know about YOU outside of work.

What do you love doing when you’re not building something, helping someone, solving a problem or working through your to-do list?

Maybe it’s hiking, gardening, reading, baking, travelling, watching terrible reality TV, hanging out with your pets or doing absolutely nothing. 😂

👇 Share a photo or tell us something you genuinely enjoy outside of work.

Let’s get to know the humans behind the businesses.

🛠 Tool: The Quiet Buffer

A lot of people don’t actually struggle with “quiet.”

They struggle with what happens *in* the quiet.

At work, when things slow down, the nervous system can suddenly become more aware of:
• overthinking
• self-monitoring
• anticipation
• discomfort
• feeling “on”
• the urge to fill space

So instead of forcing yourself to “just relax,” try creating a gentle buffer for your nervous system.

👉 The Quiet Buffer

When work gets quiet:

1️⃣ Pick ONE grounding focus
Something small and neutral:
• organizing a space
• sipping water slowly
• light stretching
• writing a simple to-do list
• slow breathing while working

2️⃣ Keep light sensory input
Not overstimulation just enough regulation:
• soft music
• background café sounds
• a warm drink
• natural light
• movement breaks

3️⃣ Stop interpreting quiet as danger
Remind yourself:

👉 “Nothing bad is happening right now.”
👉 “Quiet does not mean I’m doing something wrong.”
👉 “I am safe even when things are still.”

Sometimes the nervous system became used to pressure, urgency, or constant stimulation.

So calm can actually feel unfamiliar at first.

The goal isn’t forcing yourself to love quiet.

👉 It’s helping your system feel safer inside it.

Pressure Isn’t Helping You Lead Better

We often treat pressure like it’s the thing keeping us focused, productive, and moving forward.

“If I take my foot off the gas, I’ll fall behind.”

But pressure can quietly become the very thing making leadership harder.
When your system is operating under constant pressure, you may start overthinking decisions that normally wouldn’t be difficult. You second-guess yourself. Everything feels urgent. Small problems start feeling like big ones. And instead of having more capacity to lead, more of your capacity is being used simply managing the pressure.

That’s an important distinction.

You don’t need pressure to perform well. You need enough steadiness to think clearly under pressure. When you create even a little more space between what happens and how you respond, something changes. You can evaluate instead of react. Decisions become clearer. You can distinguish what actually needs your attention from what only feels urgent.

This is one of the things we talk about often in The Regulated Leader™: regulation isn’t about removing pressure from business. That’s unrealistic.

It’s about building the capacity to experience pressure without letting it make every decision for you.

So here’s a question worth asking today:
Where are you creating pressure for yourself that may actually be making it harder to lead?

🌸 Progress, Not Perfection! Let's Celebrate the Small Wins.

Growth doesn't always look like a big breakthrough. Sometimes it's noticing that something that used to throw you off for days now only takes a few hours to recover from.

Maybe you're saying no without feeling the need to explain yourself. Maybe you're catching yourself overthinking before you spiral. Or maybe you're finally allowing yourself to rest without feeling guilty.

Those little shifts matter. They're signs that the work you're doing is making a difference. 💗

👇 What's one shift you've noticed in yourself lately?

💚 A. Recovering faster after stressful situations
💛 B. Setting and maintaining better boundaries
💜 C. Recognizing my patterns sooner
🩷 D. Spending less time overthinking
💙 E. Getting better sleep or allowing myself to rest
🧡 F. Asking for help instead of doing everything myself
🌸 G. Feeling more confident in my decisions

Drop your letter in the comments, or share a win that isn't on the list!

Let's celebrate the progress we sometimes forget to give ourselves credit for. ✨