Steady Mind

Why this program exists

This began as the practice that got Vishal off the floor during his own recovery. Twenty minutes of structured breathing, a walk without a phone, and a sleep window you defend. It is unglamorous and it works.

What is included

• Guided breathwork, progressively longer holds
• A focus block system you can run at work
• Screen and caffeine tapering plan
• Journalling prompts for the end of the day

The first four weeks

1. 01

   We talk before we plan

   A 45-minute call about your history, your reports and your actual week — school runs, shift timings, who cooks.

2. 02

   Baseline, honestly recorded

   Measurements, movement screen, a fortnight of food logging and whatever bloodwork your physician has ordered.

3. 03

   Two habits at a time

   You leave with two things to do and one number to report. We add the third only when the first two hold on a bad week.

4. 04

   Review, adjust, repeat

   Every Sunday we look at what held and what did not, and the plan changes accordingly.