Use this to: try one more flexible response to an expectation you already recognize.
Try it
- Write the rule. For example: “I must finish everything before resting.”
- Check the current situation. What is actually required, what is safe, and what can your capacity support?
- Write a more workable rule. Make it specific and believable.
- Try it in one situation. Use a reminder or another support if the old response is automatic.
Example
Old rule: “I must answer every message immediately.” Updated rule: “I can answer ordinary messages at two planned times. Urgent caregiving messages have a separate arrangement.” You tell the relevant people and set reminders.
Your next step: Finish: “In … situation, I will try … and notice what happens.”