Pause before choosing an action · S1.20

Choose an action while an emotion is strong

You have a strong feeling and want to avoid acting automatically.

Everyday practice

Try these steps

1. Name the feeling and the action you feel pulled toward, without treating either as a command.
2. Identify what needs attention now and what can wait.
3. Choose one response that fits the situation, such as asking for time, stating a boundary, or addressing the practical issue.

An example

I am angry and want to send a sharp reply. I can save the draft and ask what decision is needed first.

Reflect

Did you choose the action, or did the urge choose it for you?

Next time

Use what happened to prepare one useful response for a similar situation.