Day 1
Write down what happened. Plain description, not interpretation. No conclusions.
What to do in the two weeks after a significant experience.
Questions, not instructions.
This is not for everyone right now. If what is happening is flatness that will not lift, the world still looking slightly wrong, or you cannot function, stop here. That is a licensed clinician where you live, not a worksheet.
Because intensity of feeling does not predict durability of change, and decision quality right now is poor.
Write down what happened. Plain description, not interpretation. No conclusions.
List every decision you are currently tempted to make. Do not make any of them. Date the list.
Tell one person, in ordinary language. If you cannot say it without them looking worried, that is information, not failure.
Because significance and accuracy are separate questions, and neither one settles the other.
Write the sentence you keep repeating about it. That is the story. It is not the event.
What felt true? Write it. Then write what would have to be true in the world for that to be checkable.
What did you understand that you already knew? Most insight is not new information. It is old information that finally landed.
Re-read Day 1. What has already faded? That is the honest measure of the window.
Because insight is information, and behavior is produced by conditions.
Describe an ordinary Tuesday. Hour by hour. Boring and accurate.
Which single condition in that Tuesday makes the old behavior the easy one? A calendar, sleep, money, a person, a room, a phone.
What would have to change about that condition for a different behavior to be the easy one? Not the ideal change. The smallest one.
What have you tried before, and what happened? Be specific about when it stopped.
Because a change nobody would notice is not yet a change.
Pick one behavior, not one belief. Something another person would notice inside a week.
Tell one person what it is, and ask them to notice.
Do it. Then write one line: what happened, and what made it easy or hard.
Read this again in three months. Most people find the Day 8 answer has changed and the Day 12 one was never done.
It also works late. There is no evidence for an expiring window on meaning. What stops is the acting on it.
If you did all fourteen and nothing moved, that is worth a conversation rather than another fourteen days.
How I work, and who this is not for