1. Write the past event
Write one concrete scene, such as “I kept looking at my phone before opening the document.”
2. Write the feeling
Use raw words: heavy, scared, rushed, tired, or unsure. It does not need to be polished.
3. Notice the assumption
Look for a rule that may be stopping you, such as “If I cannot do it properly, I should not start.”
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4. Find the value
Ask what you were trying to protect or care about. The point is not to blame yourself.
5. Rephrase it
Turn the value into words that help you move now, such as “Returning for ten seconds can restart the flow.”
6. Make it tiny
End with an action that takes ten seconds to three minutes, like opening the document and reading only the title.