Worksheets

Each night before bed, spend five minutes with one moment from your day where you went quiet. Not every moment. One. Write the sensation, not the story. If you write more than four sentences, you are explaining instead of excavating.

After each meeting this week, place yourself in one of three zones. The placement should take five seconds. At the end of the week, look at the pattern.

Do this once a month. Sit somewhere quiet. Set a timer for 30 minutes. You are interviewing your fear as if it were a person across the table. The fear has been protecting you from something. Your job is to find out what, and whether that protection is still accurate.

Each evening, rate yourself on the spectrum. One mark, five seconds. “Fully present” means you were in the room. “Scanner running” means you were analyzing subtext at dinner, detecting positioning at a friend's house, reading the room when there was no room to read.

One entry per day, at the end of the day. Five columns: date, context, your specific contribution, where it lives (email, doc, someone's memory), who witnessed. Takes two minutes if you do it while the day is fresh; fifteen if you reconstruct it on Friday.