The 3 Minute Daily Practice That Transforms Decision Making

Not every decision in life is high stakes. But when they pile up—big or small—they can leave us feeling overwhelmed, reactive or simply stuck. And when we are caught in that headspace, even the most straightforward choices can feel like too much.

In coaching, we often explore the idea that clarity does not come from thinking harder. It comes from creating space to listen inward, however briefly.

One of the simplest and most powerful ways I have found to do that is through a three minute daily practice.

It is not about journalling pages or making pro and con lists. It is about pausing and checking in.

How the Practice Works

It can take place in the quiet of the morning, at your desk before a task, or even during your commute. No elaborate setup, just three guiding steps:

1. What matters most right now?
   Not the loudest demand or latest email. But what truly matters, in this moment, today?

2. How do I want to show up for it?
   With courage, patience, curiosity, steadiness? Let your values set the tone.

3. What is one small action I can take?
   Not to fix everything. Just one action that aligns with the above.

This three minute check in does not eliminate uncertainty. It simply helps us become more anchored, so we are not swept up by it.

The Science Behind the Pause

Research shows that slowing down to reflect, even briefly activates the brain’s prefrontal cortex, the region responsible for executive function and decision making. When we are caught in fight or flight mode, this part of the brain is often offline. Practices like mindful reflection create space for more thoughtful, values-led choices to emerge.

When this becomes a habit, we begin to notice we are less reactive and more deliberate. We make decisions not just quickly, but wisely.

Why It Matters

In my coaching conversations, I see how often people are seeking a sense of clarity they already hold, but which gets buried under noise, urgency or pressure to be perfect. This daily practice has helped many reconnect with that inner compass.

It is not a magic fix. There will still be messy decisions and moments of doubt. Over time, this brief pause becomes a powerful anchor reminding us of what truly matters, how we want to engage with it, and what step to take next.

A Small Step to Try Today

Before your next decision, pause for just three minutes. Ask yourself:

• What matters most right now?

• How do I want to show up for it?

• What is one small aligned action I can take?

Notice how that shapes what you do next.

Closing Reflection

So much of coaching is about reclaiming the space between stimulus and response. In that space, we find agency. We reconnect with values. We create room to grow.

And sometimes, all it takes is three minutes.