Purpose: Build a few seconds of space between feeling it and saying it.
When to use: Use this on a calm day so the plan is ready when you need it.
Worksheet prompts
- What do you usually say in those first few seconds? Write it exactly, word for word.
- Three small physical things you can do instead, in the first ten seconds.
Feet flat on the floor. One long breath out. Unclench your hands. - What would you rather have said?
You are not aiming for perfect control. A couple of seconds is enough to change the outcome.