Course 2 of 6 · Discover phase

Notice the Patterns

See automatic responses and the thoughts behind them.

3 lessons · 6 tools · 7 daily prompts

Lesson 1 · 3-minute read

Notice What You Do

Before you change something, you need to see it. This lesson, notice one thing you do over and over that is not working for you. You do not need to fix it yet or know why you do it.

Show me how

Tasha’s partner asks, “Are you okay?” She says, “I’m fine.” She is not. Later she feels unseen and frustrated. Her only job this lesson is to notice: “I said I was fine when I wasn’t.”

Your small action: Finish: “When ______ happens, I usually ______.” Notice it one time.

Easier option: Think back to the last time it happened and write it down.

Lesson 2 · 3-minute read

Notice the Thought

Behind most responses is a thought or rule, often learned long ago. Put it into words.

Common rules: “I must always ___.” “I should never ___.” “If I say how I feel, ___.”

Show me how

Tasha says “I’m fine” because underneath is: “If I share my feelings, I’ll be too much.”

Your small action: Write one thought or rule that shows up before your response.

Easier option: Pick one sentence from the list that feels close.

Lesson 3 · 3-minute read

Name What It Costs

Your old response did something for you — maybe it kept the peace. It also costs you something. Name both.

Show me how

Saying “I’m fine” helps Tasha avoid an awkward moment. It costs her feeling seen and understood.

Your small action: Finish: “This response helps me ______ in the moment. It costs me ______.”

Easier option: Name just the cost. The benefit can come later.

Your tools for this course

Practice with the tools that fit the lesson

TOOL 04

Limiting Belief Identifier

Surface the rule running underneath

TOOL 06

Fear Mapping Tool

Name what is blocking the step

TOOL 31

People-Pleasing Pattern Checker

Check for hiding needs to keep peace

TOOL 33

Perfectionism Checker

Keep steps small and repeatable

TOOL 34

Procrastination Root-Cause Tool

Find the real reason practice stalls

TOOL 35

Self-Sabotage Identifier

Name the habitual action

Daily prompts

Your week, one minute at a time

Tap a quick reply once you have answered. Short answers are enough.

Monday What is one response you would like to handle differently?

Tuesday What thought shows up right before your usual response?

Wednesday Notice the pattern one time today. Either answer is useful.

Thursday Finish: “If I respond differently, I am afraid ___.”

Friday What does the old response do for you? What does it cost you?

Saturday Is this the right pattern, or did something else show up?

Sunday Repeat this lesson or move to the next one?

Course 2 checkpoint

When ______ happens, I usually ______. The thought behind it is ______. It costs me ______.