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All patterns

81 entries · 0 mine · 81 Commons
Type
Patterns

62 entries

  1. 01

    Make room for a feeling

    Explore openness to emotion without approving harm or giving up protection.

    pattern · Commons
  2. 02

    Flexible attention

    Practice moving attention deliberately rather than eliminating thoughts.

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  3. 03

    Work with barriers

    Distinguish practical constraints from discomfort and adapt without blame.

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  4. 04

    A choice-point reflection

    Notice available responses and their workability without moral judgment.

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  5. 05

    Notice a thought

    Try noticing a thought as a mental event without disputing its truth or forcing it away.

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  6. 06

    Review flexibility

    Reflect on noticing, openness, and chosen action without performance scoring.

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  7. 07

    Observe thoughts

    Notice thoughts as experiences without requiring distance or relief.

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  8. 08

    The noticing perspective

    See an experience as part of the moment, not the whole of who you are.

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  9. 09

    Notice the present moment

    Contact your surroundings without needing to calm down or close your eyes.

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  10. 10

    Name a recurring story

    Name a familiar mental story to create room for choice.

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  11. 11

    Clarify values

    Identify qualities of action you freely choose rather than imposed standards.

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  12. 12

    Values and goals

    Separate ongoing qualities of action from outcomes that can be completed.

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  13. 13

    Prioritize values

    Explore competing valued directions without ranking your worth.

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  14. 14

    A values-led step

    Choose a quality of action and a small commitment that fits your circumstances.

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  15. 15

    Explore willingness

    Consider whether making room for discomfort serves a freely chosen direction.

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  16. 16

    ABC diary

    Separate an activating event, an interpretation, and its consequences.

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  17. 17

    One manageable action

    Plan a small activity connected to care or enjoyment, with a realistic fallback.

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  18. 18

    Identify an automatic thought

    Capture a passing thought before deciding whether to examine it.

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  19. 19

    Explore a recurring belief

    Examine a belief tentatively, without searching for trauma or imposing labels.

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  20. 20

    Create a coping card

    Write a short personal reminder combining perspective, action, and support.

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  21. 21

    Explore a feared outcome

    Distinguish feared and plausible outcomes, then consider coping without certainty.

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  22. 22

    Name a feeling

    Distinguish feelings, interpretations, and action urges without judging your reaction.

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  23. 23

    Review the evidence

    Consider observations on both sides without demanding positive thinking.

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  24. 24

    Review an experiment

    Compare a prediction with observations, allowing mixed or inconclusive results.

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  25. 25

    Plan a behavioral experiment

    Plan a small safe test of a prediction with a clear observation and review plan.

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  26. 26

    Break down a task

    Reduce a task until its first step is feasible rather than perfect.

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  27. 27

    Make a maintenance plan

    Prepare to recognize difficulty and return to useful supports.

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  28. 28

    Alternative perspectives

    Generate plausible interpretations rather than reassurance.

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  29. 29

    Notice overlooked evidence

    Record experiences that a broad negative belief might discount.

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  30. 30

    Estimate a prediction

    Make uncertainty explicit instead of repeatedly checking for reassurance.

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  31. 31

    Structured problem-solving

    Identify an actionable problem, compare options, and choose a practical step.

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  32. 32

    Review learning

    Notice what helped, what did not, and what you would change.

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  33. 33

    Explore a personal rule

    Notice rigid assumptions and consider flexibility without losing what matters.

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  34. 34

    Thinking-pattern checklist

    Use thinking-pattern labels as hypotheses, not verdicts.

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  35. 35

    Balanced thought record

    Bring a situation, thought, feeling, evidence, and response into one short record.

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  36. 36

    Follow a worry chain

    An optional, bounded exploration of a manageable worry's feared consequences.

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  37. 37

    Creative Reframing

    Change how a problem is represented before trying to solve it.

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  38. 38

    Reduce the First Step

    Lower the initial commitment until starting becomes easy.

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  39. 39

    Find Alternative Paths

    Hold the desired outcome steady while considering other ways to reach it.

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  40. 40

    Break a False Trade-Off

    Question an either-or choice by examining the benefits each side is meant to protect.

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  41. 41

    Challenge Goal Logic

    Test the assumed link between a near-term target and the outcome it is meant to create.

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  42. 42

    Detect a Baked-In Solution

    Separate a desired outcome from the intervention already hidden in the problem statement.

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  43. 43

    Escape Your Hammer

    Notice when a favored tool or expertise may be shaping the problem to fit it.

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  44. 44

    Expand the Time Window

    Look just before and after the visible episode for context that changes its interpretation.

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  45. 45

    Explore or Break the Frame

    Decide whether to inspect overlooked detail within a frame or try a substantially different one.

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  46. 46

    Find Hidden Influences

    Consider omitted systemic or contextual factors that could shape the visible difficulty.

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  47. 47

    Find Hidden Properties

    Look for less obvious uses or information in resources already present.

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  48. 48

    Frame the Problem

    Turn a vague concern into a provisional statement that can be examined and changed.

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  49. 49

    Generate Real Options

    Build alternatives rooted in different theories of the problem, not cosmetic solution variants.

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  50. 50

    Identify the Problem Form

    Notice whether a statement is mainly a pain point, goal, proposed solution, or specified problem.

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  51. 51

    Inspect Emotional Language

    Use charged words to uncover observations and meanings without dismissing the feeling.

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  52. 52

    Locate the Problem

    Examine where agency and causation sit in the current wording.

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  53. 53

    Look Outside the Frame

    Search beyond the current boundary for context that could change what the problem means.

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  54. 54

    Map Stakeholders

    Notice who experiences, shapes, decides about, or is missing from the current problem frame.

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  55. 55

    Rapid Reframe

    Turn a stuck problem into a few meaningfully different frames and a testable next step.

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  56. 56

    Remove Constraints

    Find restrictions implied by the wording that may not be genuine necessities.

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  57. 57

    Rethink the Goal

    Examine whether the stated objective is the best route to the outcome that matters.

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  58. 58

    Review the Frame

    Make a quick scan for assumptions that could be narrowing a problem statement.

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  59. 59

    Surface Higher-Level Goals

    Discover the outcomes an immediate goal is intended to make possible.

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  60. 60

    Validate the Frame

    Design a small real-world check that could strengthen, weaken, or refine a promising frame.

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  61. 61

    Verify the Statement

    Separate consequential observations from interpretations and ask what evidence supports them.

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  62. 62

    Worry Exposure

    Deliberately approach a recurring feared scenario instead of repeatedly avoiding, suppressing, or neutralizing it.

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