Map a reaction and another response · D8.3

Map an everyday reaction and a possible response

You want to understand a recent reaction without judging yourself for having it.

Everyday practice

Try these steps

1. Choose a manageable event and describe what happened just before the reaction.
2. Name what you noticed in thoughts, feelings, or actions. Leave uncertain parts blank.
3. Choose one response you might want available next time, such as asking a question, setting a limit, or pausing.

An example

When the plan changed, I spoke quickly. Next time I might ask what changed before answering.

Reflect

What context mattered, and what is still unclear?

Next time

Use the map as information, not proof that you should control every reaction.