Stress isn’t going away anytime soon. But how we respond to it? That’s something we can control.

One of the simplest, most effective ways to lower stress and build new habits is a concept called “scripting the critical moves.”

It’s not glamorous, but it works. And it will cost you effort.

What Does “Scripting the Critical Moves” Mean?

When you want to change a habit, you need to make it as frictionless as possible.

• Want to work out in the morning? Lay your clothes out the night before.

• Want to eat healthier? Keep fruit on the counter and hide the chocolate on the highest shelf.

• Want to sleep better? Charge your phone in another room.

These little tweaks are called critical moves. They’re the small steps that remove decision fatigue and make habits stick—if we do them right.

My $0 Stress Management Intervention

At the start of this year, I made one simple rule for myself:

👉 The first app I opened every day had to be Down Dog, a yoga and meditation app.

No texts.
No emails.
No social media.

Just Down Dog.

Some days I did a one-minute meditation. Other days, I stayed for five. Occasionally, I closed it right after opening (hey, I’m human). And sometimes, I even went on to do a full yoga session.

But by scripting that move—making it a non-negotiable—I completely changed my consistency. Meditation and yoga became part of my rhythm, and it’s made me better for myself, my family, my patients, and my community.

How to Script Your Own Critical Moves

Here’s how you can start:

1. Identify the habit you want to shift.
Maybe you need to cut back on screen time, breathe more, or do something that fills your cup.

2. Break it down—way down.
Make it so small it almost feels silly:

• Change your phone background to black.

• Take one deep breath at every red light.

• Set a screen time limit on apps.

• Pause for 10 seconds and breathe after brushing your teeth.

3. Test and tweak.
Try it for a few days. If it helps, great. If not, shrink it even smaller. You’ve got nothing to lose, and everything to gain.

Why It Matters

Stress is more than a feeling—it changes your health.

When your brain senses a threat, your fight-or-flight system kicks in. That’s useful if a lion is chasing you. But not so useful when it’s your inbox or your 2 a.m. thoughts about that weird ache in your shoulder.

Robert Sapolsky talks about this in his book Why Zebras Don’t Get Ulcers. Zebras don’t lie awake wondering, “What if that lion comes back tomorrow?” They either escape or they don’t. We, on the other hand, can worry ourselves sick over possibilities that don’t even exist.

That’s why stress management matters. Small, intentional actions help us break the cycle.

Your Challenge This Week

Script one critical move for your stress. Keep it simple. Make it tiny. Then send it to me—I want to know what you’re trying and if it’s working.

Because stress is part of life. But suffering doesn’t have to be.

As always, I’m here as a resource. And when you’re ready to commit to your health in a bigger way, I’m ready to help.