You come home knackered
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Not tired — done.
And before you even open the door, you already know what’s waiting.
Noise.
Questions.
A kid climbing on you.
A partner who’s had a long day too.
You don’t want to talk.
You don’t want to explain your day.
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You don’t want to be needed.
You just want a bit of quiet.
Five minutes where no one wants anything from you.
But that’s not how it goes.
So it comes out sideways.
You snap over something small.
You go quiet.
You scroll your phone.
You disappear.
Not because you don’t care.
But because you’ve got nothing left.
And once it starts like that, the rest of the night usually follows.
Why every evening ends up the same
You finish work.
But you don’t switch off.
You walk in carrying everything from the day.
So even when you tell yourself
tonight I’ll be calmerÂ
tonight I’ll be more patientÂ
you’re already on edge when you get home.
That’s why it leaks out later.
You snap over nothing.
You go quiet when you don’t mean to.
You pull away at exactly the wrong moment.
Nothing really changes.
Because the night was decided before you walked through the door.
What usually happens when you get home
You finish work and walk straight into the evening.
There’s no gap. No buffer.
You’re still wound up from the day.
So irritation leaks out later.
Or you withdraw.
Or you shut down.
The evening slips away without ever really starting.
What this protocol does
What this does
It stops the day coming home with you.
A short pause that helps you switch off before you walk through the door.
No fixing.
No effort.
No pretending you’re fine.
Just a way to arrive home differently.
Two ways to stop the day
A 5–7 minute pause when you’ve got a bit more space.
A 3-minute pause when you’re already stretched.
Same interruption.
Different lengths.
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Built for real-life evenings
This works when you’re tired, running late, or already on edge.
No sitting in silence.
No need to feel calm first.
No setup required.
Just enough pause to stop the day spilling into the night.
Nothing to figure out
No mindset work.
No analysis.
No, trying to be better.
Just a short pause your body can actually follow.
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This is for you if…
You finish work feeling wired, flat, or already irritated.
You snap, withdraw, or shut down at home and hate that pattern.
You know what you should do, but don’t have the capacity right then.
You want a clean handover between work and home, not another thing to manage.
This isn’t for you if…
You’re looking for motivation, mindset shifts, or productivity hacks.
You want to analyse your past or fix your personality.
You expect one tool to solve everything.
You’re unwilling to pause for even three minutes.
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You’re looking for motivation, mindset, or productivity hacks.
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You want to analyse your past or fix your personality.
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You expect one tool to solve everything.
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You’re unwilling to pause for even three minutes.
What if I’m already angry, shut down, or snappy?
What if I forget to do it?
Do I need to use this every day?
Is this therapy or mindset work?
How long does it take?
Before you walk in
Replace everything under the headline with:
You don’t need to fix yourself.
You don’t need more discipline.
This is a short, guided pause for the moment when work tries to follow you home.
Use it when you feel the edge building.
Especially on the days you’re already tired.
Use this before you walk in