If you're able to write out an answer to each of these, this table will help you un-fuck yourself
| Date | What was the trigger? (Use the 4 Ws) | What's the story that came up about yourself? | What's the category of that story? | A more useful story | What actions (habits) should I take? | Personalized Mantra |
|---|---|---|---|---|---|---|
Quick Checklist
- Have you been getting enough sleep?
- Are you hungry or sick?
- Have you missed part of your routine (ie gratitude, meditation, exercise,etc)
- Are you deficient in something? Have you been taking your supplements?
- Are you in throes of some addictive behavior? Or just recovering from some addictive behavior?
What will help right now?
Be mindful. Do not distract away initially.
Socialize or Call someone if you can
Do something kind
Take a hot shower
Read all the previous things you've written about this
Watch a book or read a movie
Listen to music and go for a drive
Exercise
Sleep early
Sunwalks w/o glasses (expose as much of your body to the sun as you can—especially gut, hair)
Do routines. They save lives.
