Lesson 1 of 6 · What is actually happening
The one sentence
A plan that names the moment works better than a general intention to do better. Notice this asks you to name the thing, not to fight it. Fighting it is the part that needs somebody trained beside you.
The move
Naming the loop once
5 minutes or less
- Write down the thing you keep going back to check.
- Beside it write how many times you have checked it this week, roughly.
- Beside that write whether any of those checks settled it for more than an hour.
- That is the loop. You are not writing it down to solve it, you are writing it down to stop treating it as a question that has an answer coming.
If it does not work
If writing the number makes you feel worse, stop at the first line. Naming the thing is enough for today and the count can wait.
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.
Kept in this browser only.