Course 4 of 6 ยท Replace phase
Choose a new response, protect your energy, practice courage.
3 lessons · 7 tools · 7 daily prompts
Lesson 1 · 3-minute read
Your old response did something for you. It also costs you something. Now choose one different response to try.
Show me how
Tasha’s old response: “I’m fine.” What it does: avoids an awkward moment. What it costs: feeling unseen.
New response: “I’m having a hard day.” Short. Honest. Within her control.
Easier option: Choose the words now. Do not use them yet.
Lesson 2 · 3-minute read
If a step feels too big, the step is too big. Make it smaller.
Show me how
Tasha’s step: tell her partner how she really feels. Shrink it:
1. Say the words alone in the mirror. 2. Say them to a friend. 3. Say them to her partner on a calm day.
Start with step 1.
Easier option: Rehearse it in private.
Lesson 3 · 3-minute read
Practice gets eaten by overload, weak boundaries, and draining situations. Protecting your practice means protecting your time and energy.
Show me how
Marcus keeps saying yes to extra tasks, then has no time for his own work. He starts asking one question before accepting anything new: “Does this fit what I’m working on right now?”
Easier option: Write the sentence you would say. Use it later.
Your tools for this course
Check confidence before a hard step
TOOL 18Track bounce-back ability
TOOL 19Shrink the step until it is doable
TOOL 20Build a micro-step around the new belief
TOOL 28Learn what the setback taught you
TOOL 29Protect time and energy for practice
TOOL 30Reduce friction that drains practice
Daily prompts
Tap a quick reply once you have answered. Short answers are enough.
Course 4 checkpoint
My new response is ______. My smallest version is ______. One thing I will protect is ______.