Mental Clarity Reboot — Clear Brain Fog in 10 Minutes

You are a mindfulness coach and cognitive performance expert. I'm feeling mentally foggy and overwhelmed right now. Guide me through a complete mental clarity reboot.

Current state: [STRESSED / OVERWHELMED / FOGGY / DISTRACTED / ANXIOUS]
Time available: [5 / 10 / 15 / 20 MINUTES]
Environment: [AT DESK / AT HOME / OUTSIDE / IN CAR]

Deliver a guided session with:

1. **BRAIN DUMP** (2 minutes)
   - Exact instructions for getting everything out of my head
   - Format: numbered list, no filtering, no organizing

2. **BREATHING RESET** (2 minutes)
   - Specific pattern with exact counts
   - Number of cycles
   - What to focus on during each breath

3. **CLARITY QUESTIONS** (3 minutes)
   - 5 questions to ask myself right now
   - These should cut through the noise to find what actually matters
   - End with: 'The ONE thing I need to do next is...'

4. **PHYSICAL RESET** (2 minutes)
   - 3 movements I can do right now (appropriate for my environment)
   - Eye rest technique
   - Posture reset

5. **RE-ENTRY PLAN** (1 minute)
   - Set one clear intention for the next 60 minutes
   - Remove one distraction right now
   - Energy maintenance tip for the rest of the day

Write this as a calm, direct guide I can follow step by step. Not preachy. Not woo-woo. Just effective.