When to use: 20 minutes before a date to drop work stress and arrive present.

Why this ritual hits

It’s a low-stim bridge between work brain and date brain—movement to dump cortisol, bilingual prompts to swap state, and a tiny treat at the end so you arrive present instead of spun up.

Setup

• Pick a quiet loop close to home; bring water and a light layer.
• Agree to walk side‑by‑side, phones on Do Not Disturb.

Steps

1. Silent first 5: Match pace and breathing; notice 3 sights, 3 sounds, 3 scents.
2. Swap shares: Each gets 3 minutes uninterrupted: “one win, one drain, one wish.”
3. Re‑entry: Name a tiny treat to close: agua fresca, stretch, or 90‑second hug.

Pivot (indoor)

• Walk slow laps at home, hall to hall; carry water bottles.
• Replace sights/sounds with “3 textures” you notice (floor, fabric, air).