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Inshirahone small thing, well grounded

Worry that will not switch offStep 9 of 9

Lesson 2 of 6 · The false alarm

The one sentence

Notice, do not fight. This lesson is about seeing the loop, not about changing what you do inside it yet.

The move

Naming the alarm out loud

3 minutes or less

  1. Next time the surge arrives, say to yourself: this is the alarm, not the fire.
  2. Name three things that are actually true right now. I am in my kitchen. It is Tuesday. Nobody is hurt.
  3. Let the sensation be there without arguing with it. You are not trying to stop it, you are refusing to add the second story to it.
  4. Wait. It peaks in minutes and then it comes down whether you do anything or not.

If it does not work

If saying it makes no difference, that is expected at first, and it does not mean it is not working. The point is not that the sentence calms you down. The point is that you stop adding to it, and that takes several goes before you notice.

Write the one sentence

A specific plan works better than a good intention. Fill both halves in your own words.

When
I will
Put it in your calendar

Pick a day and a time and you will get a calendar file to open. Nothing is sent anywhere.

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