Completing some updates recently made me think about Manuals. These are often used in therapy – Cognitive Behavioural Therapy (CBT) and Eye Movement Desensitisation and Reprocessing (EMDR),  to name just two.

It is easy to dismiss Manuals – if only for the simple reason that Manuals cannot reach all people, all the time.  That does not mean that manuals – simply an organised ways of doing things – have nothing to offer at all.  It’s a question of discriminating what will work for you. Can ‘manuals’ help you choose and direct your experiments: they might do.

This made me think that there might be:

A MY-NUAL that you can write for yourself. This blog contains many elements and it may well be that some of the safe experiments included in here will have been adapted and changed by you over time.

So why not construct your own MY-NUAL from them.

I can make my time available to you as you build  up your my-nual,  although I charge a fee for my time spent providing this support.

I emphasise, however, that you can still email as I welcome all general comments and feedback.

Let’s start with a free offering for your my-nual: something to help with recording safe experiments and their outcomes.

Your ABCDEFG of Recording :

Systematically record things briefly. Challenge: can you get it on a Post-It!!



What happened before to prompt you to experiment at all?


What was the experiment; what did you DO?


What were the results? What happened? For example, just notice, and record, your thoughts, feelings and sensations arising during and after the experiment?

 Dispute with yourself

What were the

Small Victories:

Small Defeats:

What did you conclude from them? Do they match what you already know, or contradict?


For your conclusions?

Against your conclusions?

….. leading you to consider doing something differently?


When planning that ‘something different’ devise your SMART objectives: that is, statements that are:

Specific (if necessary, to a date and a time: a concrete target)

Measurable (Here, the SUDs and VOCs help. No need for a ruler!)

Reasonable (achievable)

Action-based (‘do-able’)

Time bounded (you will know whether they have happened, or not)

and finally …….

GO again. Repeat the process making more small changes as you proceed!!!

 … oh, and by the way:

Good luck with designing your experiments.

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Welcome to Find Your Nudge

How to give yourself a nudge

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