Step 1 · Name it

Something just landed.

Triggers shrink the moment you name them. Pick what just happened — or write it.

Step 2 · Land in your body

Before you react.

Your nervous system just lit up. Give it 10 seconds before you decide anything.

Breathe

Notice where in your body you feel this. Chest? Throat? Stomach? Just notice. Don't try to fix it.

Now name 3 things you can see in the room. Out loud or in your head. Either works.

Step 3 · Your response

This is what the work sounds like.

Read it once. Then read it again. This is the line — not the urge.

The Reframe

—

From the Ex's & No's framework

Step 4 · One small move

Don't sit in it. Move once.

Anything counts. The point isn't the action — it's that you chose it.

✓

Logged. You handled it.

You didn't just survive that — you ran the protocol. That's the difference between someone who's healing and someone who's just waiting. The evidence is in your log now.

Back to Today → Run it again

⊞Hub —Streak 🚨Panic 💬Reach Out? 🧠Quiz