• What I am Doing or Not Doing Instead

    List the things you are doing instead of the change.
    Example: I watch TV all evening.

  • My Hidden Competing Commitments

    What are the commitments behind my actions?
    Example: I am afraid I might fall down and never walk again.
    Keep working on this list - especially your fears until you have a feeling of “Oh, Sh*t! That’s why I’m not changing!”

  • My Big Assumptions

    These are the beliefs that lie behind your hidden commitments.
    Example: People my age often fall and never recover.
    After you list these big assumptions, challenge them, test them. Are they true? Are they reasonable? Don’t expect this to move fast, because these are deeply ingrained in your psyche. But getting them out on the table can help a lot.

  • List

  • Hidden Commitments

  • What Am I Afraid of?

  • Assumption 1

  • Next Assumption

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