Exploring what I might do differently

On this website, I make regular comments about ‘how would you like it to be different….?’ This is particularly important attitude in the face of small defeats.  When I step outside my Window of Tolerance (WoT), it is only too easy to adopt an extreme response such as catastrophising, rather than Think, Judge and Act.


Print off this picture, below, if it helps. It represents your face. Makes brief notes arising from this small, safe experiment.

What do you believe about yourself; from this list, what messages stick out?


Core Beliefs

Write down just 2 or 3 key beliefs – positive or negative – on the face illustration contained below.

After that, consider, what ‘favourite’ feelings you may experience?  Here are a few that might ring a bell. Again, chose just 2 or 3 feelings that chime with you and write them on the ‘face’ diagram, below.

feelings words infographic

Finally, consider the sensations that you feel most often. Here are some examples:

Heat: boiling, warm, cool, cold etc.

Touch: light, heavy. clammy

Heaviness in some body parts, e.g. legs

Lightness or ‘emptiness’

Movement: vibration, shaking, wobbling, bubbling, rippling etc.

Itching: e.g. nose quivers and/or itches.


Make a note of 2 or 3 sensations that are current or common for you.

For those reading other parts of the website, will notice that you have completed a Body Scan. If this is new to you, read up the link and practise the art of Body Scanning with controlled breathing.


An ideal ...jpg

When the list is completed, take a short time to explore whether your lists surprise you, or are they much as you expected.

FURTHER EXPERIMENT: Take a break from your note-taking. Later, when you return to the picture, consider this:

… do I still view these notes the same? If not, what has changed? Is there anything you did that seems connected to the changes you now observe?

Is there anything I would like to change now; if so, how might I go about that?

How would I prefer things to be?

What might stop me doing

something just a little bit different?

Then design some ‘do-able’ things that flow from your ideas. As ever, make a note of the results you obtain and save your results for further review.

Return to:


What is a nudge

Whare are negative beliefs (or cognitions)