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Pattern Noticing Prompts
A kind way of noticing what repeats. Decoding your entire past isn’t the work. You might consider noticing what repeats, kindly, curiously.
When this might help:
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You keep reacting the same way and want to understand the pattern, not judge it
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A quiet moment after a spiral, not during one
The practice:
Prompt:
- “When I feel ____, I usually ______.”
Example: “When I feel unheard, I usually shut down.”
Bonus reflection:
- “That pattern helped me survive by ______.”
Gentle fallback: One sentence is enough. “When I feel ___, I usually ___.” Stopping there counts.
Keep it with you:
print this tool as a card (PDF).
Audio guide: arriving with the book's launch.
Come back to this whenever you need it. Returning is the practice.