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Every practice in the library, in one list. Narrow it by how long you have, who it is written for, and where you are right now.
Try turning 'I will not mess this up today' into 'today I am going to do this well'. You do not have to believe it yet. Said the other way round, it keeps the disaster in front of you all morning.
Notice how many of your goals are stated as things that must not happen. Do not be late, do not lose your temper, do not forget the form. Each one…
Put something small at stake and you turn up more. Groups that charge a token amount get better attendance than free ones, and the same trick works on yourself.
It does not have to be money. Book the class you would have to cancel a day ahead, tell a friend you will meet them there, pay the small deposit. The…
Before you practise something exposing with someone, say out loud what is not at risk. I will not think less of you, and nothing between us changes here.
It sounds obvious and it does a great deal of work. If the relationship really is on the line, then the discomfort is not symbolic and no amount of…
Whatever line you plan to use on yourself in a hard moment, say it in your own words rather than tidy ones. Polished phrasing tends to evaporate exactly when you need it.
If your inner voice is blunt, let the line be blunt. A therapist working this way will sometimes ask for the crude version of a coping phrase instead…
Looking for a whole subject rather than a single practice? Start from the nine areas.
Before anyone does something exposing, let them check their own conditions and give them a clean way to say no. A public yes given under pressure is not really a yes.
It can be as ordinary as asking someone to consider whether they have the privacy, the time and the state of mind for this today. Ask it first and…