regulate first. decide second
3 Degrees
A nervous-system steering system for leaders under pressure—so you make clean decisions before drift compounds.
Not mindset. Not motivation. Not therapy.
A body-first method for returning to choice when speed, stress, or fatigue would otherwise choose for you.
Prefer to start quietly? Start with the book,.
Orientation
High performers don't usually lose clarity because they lack discipline or intent.
They lose it because regulation slips first.
When the nervous system is running hot, decisions get faster, narrower, and harder to unwind later. Small misalignments stack quietly. By the time you notice, you're already repairing instead of choosing.
3 Degrees exists to intervene earlier—at the point where drift actually begins
Sound Familar?
You leave a high-stakes call still locked in the room,
but later notice your body never stood down.
That gap isn’t a character flaw.
It’s a nervous system still operating under load—
making decisions on behalf of someone who would have chosen differently with a moment of regulation.
That gap is where 3 Degrees works
You’re in the right place if…
You’re already capable. The real failure mode isn’t skill. It’s timing.
You carry responsibility all day—people, teams, outcomes, decisions —and there isn’t much margin for drift.
Your worst decisions don’t come from ignorance or laziness. They come when you're overloaded and moving too fast to notice.
You feel the cost of slow repairs: conversations you revisit, promises that didn't land, trust that takes longer to rebuild than it took to crack.
You don't want catharsis or hype. You want a steering system you can run - and rely on -under real conditions.
You value precision over inspiration. You want mechanics, not mantras.
The through-line in all of this:
High performers usually drift because regulation slips first—
not because they’re careless, weak, or uninformed.
Drift is incremental, not dramatic. 3 Degrees intervenes where it begins.
The 3 Degrees Practice is the training ground where we work directly with timing—so regulation slips less, drift starts later, and you return to choice faster when the day turns sideways.
How Does 3 Degrees Work?
Four layers of drift. One rule: start at the body.
When pressure builds, it moves through you in a predictable sequence. The work isn't more willpower—it's catching the sequence early and knowing what to reach for at each layer.
We take the 3 Degrees tools—Conscious Exhale, Evening Airlock, Attention Point Reset, Capacity Ladder Breath—and fit them to the way you already move through work, home, conflict, pressure, and recovery.
Body-first, not belief-first: we change state before we chase new thoughts.
Built for bad days: conflict, late calls, parenting, fatigue, reactivity.
Ends in action: every tool lands in a concrete next right step within minutes.
Low cognitive load: usable when you are tired, triggered, rushed, or foggy.
Mechanism over motivation. Action over insight.
The work is quiet and precise. No spectacle. No performance.
Just a reliable steering system you can reach for when the room or the world is loud
and you still need to choose the next right step.
Most of what we do together is very small:
a breath, a sentence, a changed timing.
The compound effect is fewer bad days—
and less damage when they do happen.
The Drift Stack
Four layers of drift. One simple rule: intervene at the lowest active layer first.
Layer 1. Body
Heart rate spikes. Breath shortens. Shoulders climb.
This is where you slow the system before you speak or decide.
A long, controlled exhale—what we call the Conscious Exhale—acts as a brake pedal. Two or three breaths to restore access to choice.
Layer 2. Emotion
Irritation hardens. The story starts forming.
This is where attention gets pulled into loops.
An Attention Point Reset redirects focus to one precise place—restoring agency instead of reaction.
Layer 3. Decisions
You send the message. Say the thing. Cancel the plan. It feels justified now. It costs later. Misaligned with hindsight.
This is where you slow the choice just enough to find the next right step, not the fastest discharge.
Layer 4. Consequences
Now there's fallout—distance, tension, repair work. Here, speed matters again.
Clean, specific repairs prevent small fractures from compounding into something heavier.
3 Degrees gives you a repeatable way to identify the active layer and apply the smallest effective correction.
You build a repeatable way to de-escalate faster, decide sooner and cleaner, and repair integrity gaps before they turn into distance.
The four tools in your pocket
3 Degrees is built on four tools. Each has a clear moment when you reach for it and a specific effect. None require ideal conditions.
Conscious Exhale (Brake Pedal)
The armour is still on. You're talking faster than you're thinking and about to say something the room will remember longer than you intended.
What It Does: A few controlled exhales slow the system so you choose your next sentence deliberately — instead of letting adrenaline finish it for you.
Evening Airlock (Closure Ritual)
You're physically 'home' but your head is still in the meeting. The day hasn't released you — and it's charging interest on every interaction until it does.
What It Does: The Airlock closes open loops and creates a clean threshold — so you stop paying for the workday with the people who didn't cause it.
Attention Point Reset (Steering Wheel)
You're locked in a loop. Same argument, same scenario, same frame — and the wheels are spinning without traction.
What It Does: The Reset places your attention back in one chosen point — restoring forward movement where rumination had you parked.
Capacity Ladder Breath (Training)
You’re okay right now but you know your pattern: sprint, ignore signals, burn out, repeat.
What It Does: The Ladder builds the margin your future self will need on the days you can't predict — so hard days cost less and end sooner.
3 Degrees Decision Map
Check out the Process
Click the icon for access
Two ways in
Start with the book if you want to orient privately. Step into the 3 Degrees Practice when you’re ready to practice under real load.
Path 1 — The 3 Degrees Book
A clear, compact primer on the Drift Stack, the four tools, and the logic behind regulation-first decision-making.
Read at your own pace, no performance.
See your own patterns in the without judgment.
Start using the tools immediately
Good if you prefer to orient privately before stepping into any live environment.
Path 2 — 3 Degrees Practice
An ongoing practice environment where you apply the system under real conditions.
Live practice sessions built around your current scenarios
Support fitting the tools to your work and home context
Lightweight practices — no dashboards, no performance
Space for clean reviews of hard days to extract reusable mechanisms
Good if you want steady, precise support refining how you steer - both work and home over time.
Is this for Me?
This is for:
Leaders, founders, and operators carrying responsibility for people and outcomes. High-functioning adults who want fewer unnecessary repairs. People who prefer clarity and mechanics over motivation.,
High-functioning adults who rarely drop the ball but feel the cost of carrying everything.
People who prefer precision over inspiration and are willing to look at their own patterns clearly.
Parents and partners who want fewer collateral damages from hard workdays.
Those who care about integrity and want a cleaner relationship with their own power and influence.
This is not for:
Those looking for emotional release or spectacle. Anyone expecting therapy or diagnosis. People unwilling to pause before acting.
Anyone looking for quick fixes or hacks.
Those who mainly want villains to blame instead of levers they can pull.
If you want a calm, precise steering system upgrade for life under load, you're likely in the right place.
What ‘working’ looks like
We don't measure success in breakthroughs.
We measure it in quieter days under the same load: faster recovery, fewer escalations, cleaner decisions made earlier, repairs that happen before distance sets in.
Most of the work is small: a breath, a sentence, a timing shift. The compound effect is fewer bad days — and less damage when they happen.
3 Degrees Action Cycle
Click the icon for access
- Shorter recovery time after hard conversations, launches, and late nights.
- Fewer escalations at home and at work—less cleanup, fewer apologies you don’t fully mean.
- Cleaner decisions on high-stakes days, made earlier and with less second-guessing.
- Repairs that happen within hours or days instead of weeks or months.
- Noticeable reduction in “relationship debt” from your work—partners, kids, and teams feel the difference.
- A nervous system that can hold more without defaulting to old coping patterns.
See if 3 Degrees fits you
If you're curious about bringing this into your days, the next step is a short, confidential conversation.
We look at your real constraints. We map where drift usually starts. We clarify whether the book, 3 Degrees Practice, or something else makes sense.
We look at your actual load—work, home, constraints.
We map where drift usually starts for you.
We clarify whether the book, 3 Degrees Practice, or another path makes the most sense.
If it’s not a fit, we say so plainly.
No pressure, no countdowns, no performance. Just a clear conversation about whether this system belongs in your life right now.
Have a Conversation
Share a few details below and we’ll follow up with options. No pressure. No performance. Just clarity
IIf you'd rather not talk yet, start with the book and return when ready.
Regulate first, Decide second
Your Energy Strategy awaits.
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Breath Work
Action Cycle
Decision Map
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