F — Feel · Chapter 13
DEFINING YOUR TRIGGERS
Welcome, Commander.
This exercise is your final step in the FEEL stage: converting your emotional landscape into tactical data. You must know your enemy, and often, that enemy is the automatic, chaotic reaction triggered by your own past. I used this exact process to map the tightening in my throat and the heat in my face — my personal alarms that signaled I was ready to compromise my integrity. You are compiling the Historical Record of your emotional battlespace. Keep it quick; your first instinct holds the most accurate intelligence.
Purpose
To identify the precise chain reaction — from physical signal to emotional response — that makes you susceptible to being triggered, enabling you to practice the Opportunity Pause.
Instructions
Select your answers based on gut instinct. Keep it quick — your first response holds the most accurate intelligence.
1) Topics that trigger me (select up to 3)
2) My default response style (select 1)
3) First body signal (select 1)
4) What it makes me feel (select up to 2)
5) How it shows up (select 1)
6) One better move next time (select 1)
MY TOP 3 TRIGGER CARDS
Use your selections above to fill in each card. The topic column is required; complete as many columns as you can.
Topic / Trigger
The exact hook (word, tone, or gesture)
First body signal
Feeling word
Better move
Topic / Trigger
The exact hook (word, tone, or gesture)
First body signal
Feeling word
Better move
Topic / Trigger
The exact hook (word, tone, or gesture)
First body signal
Feeling word
Better move
FINAL ACTION ORDER
Trace the Historical Record of your emotional battlespace.
Complete all selections, fill in the topic for each trigger card, and answer the final prompts to export your brief.