Use it when On a calm day, on a loop you can see clearly.
It is done when You have found the earliest point you can catch it and chosen a replacement.
The page
Print this, or copy the prompts onto paper. A page you half-filled counts as filled.
- The pattern, in five steps: the cue, your body, the thought, what you do, what happens
- What the pattern gives you, even when it costs more
- The earliest point you could catch it, and what you will do instead
- If you notice that cue, then you will…
Check what stayed 2 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.
WB 2.5 — Pattern Mapping. When do you build this page, and when do you use it?
What the material says
Map a real loop during a calm state. Be specific about the earliest interruption point.
WB 2.5 — Pattern Mapping. What does finished look like on this page?
What the material says
You have mapped all five steps, named the reward, and chosen one replacement step with an If-Then plan.