An action plan turns “handle pressure better” into observable practices. It is not a contract to produce more at any cost. Choose one pattern and a behavioural goal: for example, pause for ninety seconds and confirm impact, deadline, and next step before answering an urgent request.

Week 1: record trigger, signal, and response in three episodes. Week 2: practise one response, such as PAUSE. Week 3: improve coordination with SIR or a priority triage. Week 4: review results, workload, and support, then keep, adapt, or escalate the change.

Anticipate obstacles and prepare a response. Review weekly: what happened, which condition helped or hindered, what to simplify, and which conversation or support is now needed. If workload is repeatedly impossible or pressure significantly affects wellbeing, use suitable organisational or professional support.

Write the pattern, observable goal, first action, indicator, needed support, and review date. Marta separates facts, hypotheses, and commitments before incident updates, asks a colleague to review the SIR draft, and reviews the practice after two weeks.

A small, measurable, reviewable plan brings the course into real situations without adding another impossible demand.