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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.
Notice the standard you are holding yourself to, then ask whether you would hold anybody else to it. If what you blame yourself for happened when you were a child, ask honestly whether a child could have carried that.
Shame usually rests on a rule that was never said out loud, something along the lines of I should have known, or I should have stopped it. Written…
Picture somebody you love saying this exact thought about themselves. What would you say back, and why is none of that available to you?
Most of us are far kinder outward than inward, and the kind version is usually the more accurate one as well as the warmer one. Say your answer to…
Imagine yourself some years from now, well past this, and let that version of you say something to you about today. Write down whatever arrives.
It sounds like a party trick and it usually is not. The future you tends to speak in a tone you cannot yet manage towards yourself, less panicked and…
For most of childhood somebody else held the diary. Parents remember the dentist, the kit, the letter that needs signing, and then one day nobody is doing that for you and the whole job is yours.
This is often why someone who managed well enough at school comes apart in their twenties. Nothing got worse. The scaffolding came down, and the…
Looking for a whole subject rather than a single practice? Start from the nine areas.