Pre-London Routine (Calm Setup • ~4 minutes)

1. 4-7-8 Breathing × 3 — Inhale 4s • Hold 7s • Exhale 8s.
2. Anchor the Chart (GMT): Mark weekly/daily H/L, prior day H/L, Asia H/L, gaps, VWAP.
3. Acceptance Gate: “I only trade after acceptance above/below OR/VWAP (body closes & holds).”
4. A+ Setup Statement: “Break → Retest → HL/LH trigger. No first spike. No chase.”
5. Risk Check: Per-trade ≈ 0.5%; daily cap ≈ 1.5%.
6. 90-Second Visualization: See price accept, retest, your TP1 fill, SL to BE, runner trailing with VWAP.
7. Execution Cue: Whisper: “TP1 funds defense. Runner is a bonus.”

Pre-London Micro-Checklist

• OR mapped? VWAP drawn? HTF levels marked?
• Event risks known? (e.g., UK data, EU releases)
• First trade must be a retest with acceptance.
• TP1 location = first trouble area (FTA). SL moves to BE at TP1.

Pre-New York Routine (Energy Reset • ~4 minutes)

1. Posture & Breath: Sit tall; 4-7-8 × 2; 6 steady breaths.
2. Context Refresh: US futures tone, DXY/yields, sector rotation (tech/financials), OR plan.
3. Acceptance Gate: “Engage only after acceptance around NY cash open (13:30 GMT).”
4. Trigger Script: “Wait for retest; HL for longs / LH for shorts; SL beyond structure.”
5. TP Protocol: “TP1 mandatory → SL to BE; TP2 at measured move; small runner trails.”
6. Risk Guard: 0.5% per setup; stop day at ~1.5% DD.

Pre-NY Micro-Checklist

• Pre-market H/L + prior day H/L + OR mapped?
• Red-news windows noted? Trade the second move.
• Size calculated from stop distance (keeps risk constant)?
• Runner small unless trend day confirms.

Context: ________  Acceptance: Above/Below OR-VWAP? ________
Trigger: HL/LH at ________  SL beyond structure
TP1 @ FTA → SL→BE  |  TP2 @ ________  |  Runner: VWAP / HL-LH trail
Daily DD used: _______% / 1.5%

Affirmations

• “My job is to follow rules, not predict.”
• “Missing a trade is cheaper than chasing one.”
• “TP1 is a win. Runners are a bonus.”

Discipline Rules

• No first spikes on red news.
• No averaging down — ever.
• Stop the day at ~1.5% DD.

Red-Day Reset (Same Day)

• Stop immediately at cap.
• Walk, water, breathe 4-7-8 × 2.
• Write one replacement behavior for tomorrow.