Sources & References

Not just a link list — we show which decisionseach source informed.

Start the related tool

These cards leave the reference table and open the matching breathing or grounding tool. Each one states the time, when to stop, and what the source does and does not show.

MLR-BREATH-001 · Slow breathing for reducing stress: The effect of extending exhale (2023)

Supports: Regular slow-breathing practice was associated with lower self-reported psychological stress in healthy adults over 12 weeks.

Does not show: A longer exhale was not significantly better than an equal inhale/exhale ratio; the study did not test a one-to-three-minute web pacer, box breathing, or 4-7-8 as superior patterns.

Breathing Exercises

Time: 30 sec – 3 min

Stop if you feel dizzy or short of breath.
You do not need to breathe perfectly.

Start Breathing Exercises

Other routes from the same evidence

Start Box Breathing · 1 – 3 min · Skip holds if they feel uncomfortable. Stopping early still counts.
Start 4-7-8 Breathing · 1 – 3 min · Long holds may feel intense. Switch to no-hold anytime. This does not guarantee sleep.

MLR-GROUND-001 · Ground yourself: the 5-4-3-2-1 method (2024)

Supports: The exact 5-4-3-2-1 sensory sequence is used in NHS clinical education as a present-focused grounding practice.

Does not show: Clinical guidance is not direct controlled evidence that this sequence treats anxiety, trauma, or insomnia.

5-4-3-2-1 Grounding

Time: 1 – 2 min

You do not need to close your eyes.
Skipping steps is okay.

Start 5-4-3-2-1 Grounding

Other routes from the same evidence

Start Grounding Exercises · varies · Pick what feels doable right now.

This register lists only sources actually used in the published tools. A denotes a review or meta-analysis, B a peer-reviewed primary study, and Practice public clinical education guidance.

These labels describe the source layer; they do not grade or guarantee the effect of the complete web tool. Read the ‘Does not show’ column with every claim.

Topic	Publisher	Evidence type	URL	Checked	Supports	Does not show
SRC-001A Meta-Analysis on Antecedents and Outcomes of Detachment from Work (2017)DOI: 10.3389/fpsyg.2016.02072	Frontiers in PsychologyReviewed source from the kokekoke research SQLite database (SRC-001).	meta analysisLevel: A	pubmed.ncbi.nlm.nih.gov/28133454/	2026-07-21	Psychological detachment from work is associated with several well-being, fatigue, and sleep outcomes.	It does not show that one short ritual works for everyone or causes better sleep.
SRC-008Consider it done! Plan making can eliminate the cognitive effects of unfulfilled goals (2011)DOI: 10.1037/a0024192	Journal of Personality and Social PsychologyReviewed source from the kokekoke research SQLite database (SRC-008).	primary studyLevel: B	pubmed.ncbi.nlm.nih.gov/21688924/	2026-07-21	Making a specific plan for an unfinished goal may reduce its cognitive intrusion.	Writing a vague to-do does not guarantee that rumination will stop.
SRC-010Pre-sleep cognitive activity in adults: A systematic review (2020)DOI: 10.1016/j.smrv.2019.101253	Sleep Medicine ReviewsReviewed source from the kokekoke research SQLite database (SRC-010).	systematic reviewLevel: A	pubmed.ncbi.nlm.nih.gov/31918338/	2026-07-21	Pre-sleep worry, intrusive thought, and cognitive arousal are associated with difficulty initiating sleep.	Thought suppression is not consistently effective, and the review does not validate this exact web flow.
SRC-015Checking email less frequently reduces stress (2015)DOI: 10.1016/j.chb.2014.11.005	Computers in Human BehaviorReviewed source from the kokekoke research SQLite database (SRC-015).	primary studyLevel: B	www.sciencedirect.com/science/article/pii/S0747563214005810	2026-07-21	In a short experiment, limiting email checks was associated with lower self-reported stress than checking without restriction.	It does not establish long-term effects, sleep benefits, or that all notifications should be disabled.
SRC-021Bedtime procrastination: introducing a new area of procrastination (2014)DOI: 10.3389/fpsyg.2014.00611	Frontiers in PsychologyReviewed source from the kokekoke research SQLite database (SRC-021).	primary studyLevel: B	pubmed.ncbi.nlm.nih.gov/24994989/	2026-07-21	Bedtime procrastination was defined as failing to go to bed at the intended time without external circumstances preventing it.	The survey does not establish a treatment for insomnia or for sleep loss caused by external constraints.
SRC-027After-hours work-related ICT use and employee well-being: a systematic review (2026)DOI: 10.5271/sjweh.4277	Scandinavian Journal of Work, Environment & HealthReviewed source from the kokekoke research SQLite database (SRC-027).	systematic reviewLevel: A	pmc.ncbi.nlm.nih.gov/articles/PMC13147545/	2026-07-21	After-hours work-technology boundaries appear to depend on context, flexibility, supervisor support, and more than policy wording alone.	The evidence was limited and heterogeneous; it does not show that one individual notification setting solves organizational availability pressure.
SRC-028Batching smartphone notifications can improve well-being (2019)DOI: 10.1016/j.chb.2019.07.016	Computers in Human BehaviorReviewed source from the kokekoke research SQLite database (SRC-028).	primary studyLevel: B	www.sciencedirect.com/science/article/pii/S0747563219302596	2026-07-21	In a randomized field experiment, receiving notifications in three predictable batches improved several self-reported attention and well-being outcomes compared with usual delivery.	The experiment covered general smartphone notifications, not work-only alerts, and fully disabling notifications increased some anxiety and fear of missing out.
SRC-029Beyond the Buzz: Investigating the Effects of a Notification-Disabling Intervention on Smartphone Behavior and Digital Well-Being (2025)DOI: 10.1080/15213269.2024.2334025	Media PsychologyReviewed source from the kokekoke research SQLite database (SRC-029).	primary studyLevel: B	www.tandfonline.com/doi/full/10.1080/15213269.2024.2334025	2026-07-21	Turning off notifications alone may not remove habitual manual checking or reliably improve digital well-being.	It does not show that notifications never matter; it cautions against treating a settings change as the whole intervention.
SRC-026A field experiment on the effects of weekly planning behaviour on work engagement, unfinished tasks, rumination, and cognitive flexibility (2023)DOI: 10.1111/joop.12430	Journal of Occupational and Organizational PsychologyReviewed source from the kokekoke research SQLite database (SRC-026).	primary studyLevel: B	pubmed.ncbi.nlm.nih.gov/38515981/	2026-07-21	Time-bounded weekly planning may reduce unfinished tasks and weekly rumination.	It does not establish the added effect of doing this every evening.
SRC-035Implementation intentions and goal achievement: A meta-analysis of effects and processes (2006)DOI: 10.1016/S0065-2601(06)38002-1	Advances in Experimental Social PsychologyReviewed source from the kokekoke research SQLite database (SRC-035).	meta analysisLevel: A	www.socmot.uni-konstanz.de/publications/implementation-intentions-and-goal-achievement-meta-analysis-effects-and-processes	2026-07-21	Linking a specific cue to a specific first action can support action initiation in general.	The same effect size cannot be assumed for switching from work to personal time.
SRC-034A mental contrasting and implementation intentions intervention for bedtime procrastination: two randomised trials (2020)DOI: 10.1080/08870446.2019.1652753	Psychology & HealthReviewed source from the kokekoke research SQLite database (SRC-034).	primary studyLevel: B	pubmed.ncbi.nlm.nih.gov/31403339/	2026-07-21	Two randomized trials found short-term improvements in self-reported bedtime procrastination from mental contrasting with implementation intentions.	The studies do not establish insomnia treatment, objective sleep improvement, or effectiveness for external sleep constraints.
MLR-SLEEP-001The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists (2018)DOI: 10.1037/xge0000374	Journal of Experimental Psychology: GeneralPrimary study added during the Mind Loop Reset evidence review.	primary studyLevel: B	pubmed.ncbi.nlm.nih.gov/29058942/	2026-07-21	In 57 healthy adults aged 18–30, a specific five-minute bedtime to-do list was associated with faster sleep onset than writing completed activities in one sleep-lab night.	This small study does not establish insomnia treatment, long-term benefit, or the effect of a general emotional brain dump.
MLR-BREATH-001Slow breathing for reducing stress: The effect of extending exhale (2023)DOI: 10.1016/j.ctim.2023.102937	Complementary Therapies in MedicinePrimary randomized trial added during the Mind Loop Reset evidence review.	primary studyLevel: B	pubmed.ncbi.nlm.nih.gov/36871835/	2026-07-21	Regular slow-breathing practice was associated with lower self-reported psychological stress in healthy adults over 12 weeks.	A longer exhale was not significantly better than an equal inhale/exhale ratio; the study did not test a one-to-three-minute web pacer, box breathing, or 4-7-8 as superior patterns.
MLR-GROUND-001Ground yourself: the 5-4-3-2-1 method (2024)	Oxford Health NHS Foundation Trust CAMHSPublic clinical education guidance; not a controlled trial.	clinical guidanceLevel: Practice	oxfordhealth.nhs.uk/camhs/self-care/sleep/relaxation/ground-yourself/	2026-07-21	The exact 5-4-3-2-1 sensory sequence is used in NHS clinical education as a present-focused grounding practice.	Clinical guidance is not direct controlled evidence that this sequence treats anxiety, trauma, or insomnia.