Embody

Shutdown Practice

My junior year, I really wanted to make my high school varsity team. Coach said something like, “Smith, you have a solid offensive game, but I worry about your defense.”

So that summer, I set up a work-out. 1 of its main components was side-jumping followed by shooting.

I tied a rope between the fence and our tether-ball pole and jumped, sideways, back and forth across it. This built up my leg muscles so I could move laterally faster.

Then I would step to the free throw line and shoot 10 or 20 free-throws - with dead legs.

Then back to the rope, rinse and repeat.

Day by day, I built momentum. Even if it was only a couple rotations (jump, FT, jump, FT, done) my body was practicing (either shooting FTs tired or jumping that damn rope).

Shutdown rituals work the same way. We’re signaling our brain (which is a muscle) that “this is the end of today”.

Over time, usually 10 consecutive shutdowns, you’ll notice you’re leaving school at school more consistently. Ruminations and interruptions decrease, especially in their intensity.

Why? Because you’re practicing. Nothing fancy, just consistently signaling “We’re done, and we’re ready for tomorrow.”

If you’d like to jump start your shutdown ritual, reply with "SHUTDOWN” and I’ll send you your first email.

See you in class,

J