The Sphere Protocol

The steps

1. Write the worry down.
2. Sort it: actionable now, not yet, or hypothetical.
3. Act on it, schedule it, or name it as a guess.
4. Rate your uncertainty.
5. Close the Loop.

Where it comes from

• Session 6 — the full handoutWhat it is for, when it goes wrong, and what to say
• WB 1.6 — The Sphere (p.10)The workbook page that practises it
• Chapter 6.In the book

Prefer it one step at a time? The same protocol as a guided runner in the app, which also keeps a private record if you want one.

This is one of the tools a seventeen-session series teaches, ninety minutes at a time, in a room of six to twelve people. It is peer-facilitated and free to host.

Check what stayed 3 questions

Answer in your own words, out loud or on paper. Nothing is scored, nothing is marked, and nothing is stored — this is for noticing what you have, not for anybody to grade.

1. Once the worry is written down, what three categories does it get sorted into?

   What the material says

   Sort it: actionable now, not yet, or hypothetical.

2. What do you rate, after acting, scheduling or naming the worry as a guess?

   What the material says

   Rate your uncertainty.

3. What is the anchor phrase, and what does it say you do not need?

   What the material says

   I do not need the whole future. I need the next step.