The Pre-Session Ritual

Free guide

Play sharper from your first match.

A simple 10-minute routine to do before you start gaming. Six steps, no gear to buy. It's the exact routine Big Rick runs before every stream and ranked session.

  • 6 steps
  • 10 minutes
  • Printable checklist
  • Backed by research

The routine, step by step

Do these in order before you queue. The full guide has the detail and the research for each one.

  1. 12 min

    Drink a glass of water

    Have a full glass now, then put a full bottle on your desk where you can reach it.

    Why: even slight dehydration has been linked to worse focus and memory.

  2. 22 min

    Set up your space

    Turn a lamp on, set your screen at eye level, adjust your chair and put your phone out of reach.

    Why: eye strain is the most common complaint among competitive gamers.

  3. 33 min

    Warm up

    Roll your shoulders and wrists for a minute, then a couple of minutes in an aim trainer, the range or deathmatch.

    Why: in a CS2 and Valorant study, players who skipped the warm-up did worst.

  4. 41 min

    Pick one thing to focus on

    Choose one goal you control, like "check the minimap every reload". Write it on a sticky note.

    Why: you can't control your teammates, but you can control this. It keeps tilt in check.

  5. 51 min

    Plan your breaks

    Set a timer to get up and walk around after about an hour. On loading screens, look away from the screen.

    Why: a 6-minute walk mid-session sharpened players' thinking speed in a study of esports players.

  6. 61 min

    Do the same last thing every time

    Pick one action that means "game time": headset on, a song, or mixing your drink. Do it last, every session.

    Why: repeating it makes it a switch that tells your head you're on.

Total: 10 minutes. Then queue up.

Get the full guide

What's Buffs?

Buffs is an Australian-made gaming supplement. It's a powder you scoop into water and drink before you play, with every ingredient and every dose printed on the label.

It's step 6 for me: mixing the shaker is the last thing I do before I queue.

Buffs v2 is in development now with an Australian manufacturer. New formula, new look, same full-label transparency. Vote on the flavours and you lock in today's price for 12 months after launch.

Questions

Is the guide actually free?
Yes. Put in your email and it lands in your inbox. You don't need to buy anything.
Do I need gear or a supplement for this?
No. All six steps work with what's already on your desk.
When does Buffs v2 launch?
It's in development now. Vote on the flavours and you lock in today's price for 12 months after launch.
Will you spam me?
No. You'll get the guide and v2 updates from Rick. Every email has an unsubscribe link.