Self-Awareness

An emotion you can't name runs in the background and steers without asking. These tools bring it into view. Check the body for the signal you're not consciously registering. Name the emotion precisely — 'resentful', not 'bad' — because granularity changes how it's processed. Notice the story you've layered on top of the raw feeling. Step back into the observer position. You can't regulate what you haven't yet noticed; this is the noticing.

Name the Emotion 1 min

What exactly am I feeling right now? One word.

You feel emotionally activated and the feeling is influencing how you're about to act or speak.

Separate the Story from the Signal 3 min

What actually happened — and what's the story I'm adding?

You're reacting strongly to something and suspect the reaction might be bigger than the event warrants.

Check the Body First 2 min

What is my body telling me that my mind hasn't noticed yet?

You're about to enter a high-stakes interaction, make a decision under pressure, or you sense something is off but can't articulate it.

Step Outside Yourself 1 min

Watch yourself from across the room. What do you see?

You feel yourself getting pulled into a reactive pattern — defensiveness, anxiety spiralling, anger escalating.

Sharpen the Emotional Vocabulary 2 min

That's the rough label. What's the precise one?

You're defaulting to broad emotional labels like "fine," "bad," "stressed," or "upset" and notice they don't quite capture the specific state underneath.