Your Bonus Materials
Three tools to use alongside the book, plus a guided audio. Tap any script to copy it to your clipboard.
Story Interrupt Scripts
These scripts are for the specific social moments where the loop runs hardest. They are not lines to memorize — they are starting points: honest, direct, and designed to be adapted to your voice.
Reset Checklist
Use this when the loop is running and you need a fast reference. Find the loop that's running and go to that section.
- What is the actual signal? Name it specifically, not generally.
- How much evidence supports the negative interpretation?
- What is the most plausible ordinary explanation?
- Do I have enough information to have a feeling about this yet?
- If not: close the tab. Wait for more information, or ask directly.
- Write the story in one sentence. That specific conclusion, stated plainly.
- What would I need to actually know for this to be true?
- Do I have that evidence, or do I have ambiguous signals I've interpreted?
- Am I inside the window (curious, open) or outside it (certain, resistant)?
- Can I name it as a thought? "I am having the thought that..."
- What am I trying to find out?
- Can more scrolling or analysis actually tell me that?
- If no: close the app. Set the phone down somewhere inconvenient.
- Come back when there is actual new information to respond to.
- What specifically did they do? (Behavior, not character.)
- If I had done the same thing, what would I tell myself about why?
- Have I applied that same context to them?
- Is this judgment arriving with unusual intensity? If so, what might it be carrying?
- Did I show up the way I wanted to: honest, kind, clear?
- If no: what would repair look like? Is it available? Do it.
- If yes: is there an action that is mine to take right now?
- If no: the loop has nothing left to work on. Close the tab.
7-Day Social Reset
One tool per day. Designed to move the tools from something you've read about to something you've used. Each day is light. All seven together build the foundation.
Every time a loop starts about another person, just name it: "This is the loop. This is a story." No pressure to stop it. Count how many times you named it before bed. That number is the baseline.
The question for today: How many loops did I catch, and how early did I catch them?
Every time the loop starts, run the three questions from Chapter 4: what is the actual signal, what does the negative interpretation claim, and what is the most plausible ordinary explanation? Don't skip the third question — it's the one the loop has been skipping for years.
The question for today: How much of what I was running was actually in the evidence?
Find one loop and practice the language from Chapter 9: "I am having the thought that [specific conclusion]." Say it out loud if possible. Notice whether it changes the feeling even slightly. Say it anyway — this is a skill that requires repetition before it feels natural.
The question for today: What is the difference between having a thought and being convinced by one?
When a loop starts about something you've already done, run the integrity check from Chapter 10 before doing anything else. Did you show up the way you wanted to? Is there an action that's yours to take? If the answer to both is no, close the tab.
The question for today: Is there anything actually mine to do here?
In one interaction today, pay attention to the moment you notice something and the moment the story starts to form around it. That gap is the space the tools live in. You don't have to use a tool today. You just have to find the gap.
The question for today: Was there a moment between the noticing and the following where I could have come back to the room?
Find one moment where a loop is running on something a direct conversation would resolve. Use one of the scripts from Bonus 1. Adapt it to your voice. Send it. Notice what happens when real information replaces the story the loop was building.
The question for today: What happened when I replaced the loop with an actual conversation?
- Which loop ran most this week?
- Which one was easiest to interrupt?
- Did the tools help? Which one helped most?
- What is one thing you did differently that you want to keep doing?
- Name one upcoming situation and the tool you'll use.