A PRIVATE, IN-THE-MOMENT TOOL
Break the Cycle
You don’t need to become calm.
Let’s create a little more space.
Nothing you select here is saved or sent anywhere.
CHECK IN
How activated do you feel right now?
Choose the number that feels closest. This is for you only.
NOTICE
What is happening inside you?
No fixing. Just notice what is here.
Body
Tight? hot? heavy? restless? shut down?
Thought
What is your mind saying?
Emotion
What feeling might be here?
I am not the feeling. I am noticing the feeling.
NAME
There is a part of me feeling…
Choose one if it fits. You don’t have to explain it.
Feeling resentment is not the same as acting from resentment. A resentful part may be saying, “There is no space left for me.”
REGULATE
Choose one small physical action.
The aim is not perfect calm. Moving from 9/10 to 7/10 is regulation.
CHECK AGAIN
Where are you now?
Any number is allowed. No change is not failure.
LISTEN
Don’t exile the difficult part.
I notice you.
I understand why you’re here.
This is hard.
What do you need from me right now?
The answer may be space, less language, support, a boundary, a changed plan—or simply being acknowledged.
CHOOSE
What response is available now that wasn’t available before?
The break is the moment you notice, regulate and choose—not the absence of a difficult feeling.
YOU HAVE CREATED A LITTLE MORE SPACE
I am not the feeling.
I am noticing the feeling.
Life may already be asking an enormous amount from you.
You don’t need to fight yourself at the same time.
FITNESS FANATICS · BREAK THE CYCLE · AYLIN DARJANI